Dr. Salcedo who is currently in her late 50’s is sharing her top weight loss tips! Lets dive into how you can shed those pounds and keep them off.
1. Counting Calories? Try Tracking Sugar Intake Instead
We have to pay attention to the sugar content of what we consume as it has an effect on our insulin and blood sugar levels, which can lead to weight gain. Eating too much sugar can cause weight gain, but it can also place you at risk for prediabetes or diabetes. According to the Center for Disease Control (CDC), one in three American adults’ have chronically high blood sugar levels!
Calorie counting is not recommended as everyone has different metabolic and nutritional needs. Furthermore, calorie counting doesn’t tell you the whole story. Meaning, even if you stay within your “limit”, you may be missing important nutrients or consuming to many unwanted/unhealthy ingredients.
2. Drink Water!
It is really important to stay hydrated, especially when trying to lose weight. People often mistake thirst or hunger. Dr. Salcedo suggests drinking anywhere from 1/2 ounce – 1 ounce of water per pound of body weight. It is also important to adjust your fluid intake for your activity level. Increased activity levels lead to increased sweat production, therefore increasing your need for fluid replacement to stay hydrated. However, there is an exception to the rule for those individuals who have diagnoses of kidney disease, heart failure, or low sodium. Consultation with your health care providers should be completed to avoid any potential health risks.
3. The Importance of Sleep
As we grow older, our sleep patterns begin to change, making it a challenge to obtain restful sleep. It is crucial to prioritize sleep if you are trying to shed weight. While Dr. Salcedo uses a magnesium supplement to help aid in a better nights sleep and curb sugar cravings, there is little research to confirm this link. According to a 2021 review, adults over the age of 50 did report better sleep while using a magnesium supplement regularly. Always consult your provider before taking any supplements to avoid adverse effects or interactions.
4. Strength Training
As we age, our bodies begin to change and lose their strength and vitality, which is why incorporating strength training is important to incorporate into your exercise regimen.
She also suggests muscle building muscle through strength training as it it more beneficial than relying only on cardio.
