Effortless ways to lose weight as you age, nutritionists say – Eat this, not that
You may find that the pounds gain easier as you age. And there are several reasons for this, explains the qualified nutritionist Jonathan Valdez, RDNOwner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics.
First of all, your muscle mass decreases. Around the age of 50, our muscle mass decreases by about 10%. The importance of muscle tissue is that it’s metabolically active and has the ability to burn more calories than fat, he notes.
Next, your metabolism may slow down. With every decade, our resting metabolism drops by 2%, affecting the body’s ability to burn lots of calories, he says.
Finally, as you age, your body experiences hormonal changes. Testosterone and estrogen levels drop with age, causing the body to store fat and making it harder to lose weight. According to Valdez, low estrogen levels can cause women to accumulate fat around the abdomen, which can cause insulin resistance and promote weight gain. In men, decreased testosterone leads to decreased muscle mass and a slower metabolism. This prevents men from burning calories and losing weight.
When trying to lose weight it can be overwhelming knowing where to start and all the changes you need to make. But you can keep things simple with these seven effortless ways to lose weight as you age. Read on, and to learn more about how to eat healthily, don’t miss Eating Habits to Lose Belly Fat with Age, Dietitians Say.
“Eating more soluble and insoluble fiber can help you feel full and prevent you from feeling hungry,” says Valdez. “This can keep you from consuming a lot of calories and gaining unwanted pounds. Aim for at least 28 grams of fiber per day.”
CONTINUE READING: 20 different ways to eat 28 grams of fiber a day
“Be clear about what your goals are – do you just want to lose weight? Improve a certain quality of life factor? What are you looking for?” says Colleen Tewksbury, PhD, MPH, RDN, CSOWM, LDN, spokesman for the Academy of Nutrition and Dietetics. “Then, determine what steps you can take to work towards those goals and start pursuing them.”
A study published in American Journal of Preventive Medicine found that participants who kept daily food journals lost twice as much weight as those who didn’t.
“One study showed that increasing protein intake increases satiety, decreases overall food intake, and preserves muscle,” says Valdez. “Try to aim for 25 to 30 grams of protein at each meal. Depending on your training intensity, you may need 1.2 to 2.0 grams of protein per pound of weight.”
CONTINUE READING: 20 ways to get 20 grams of protein at every meal
“Weight management is a whole nursing field with specialists. Building a support team is important for working toward long-term weight goals,” says Tewksbury. “This may include working with your GP, registered dietitians, behavioral health professionals and others.”
Green tea has been studied for its weight loss benefits due to its antioxidant EGCG, which targets fat cells. So make yourself a cup the next time you need a warm drink. A study published in the Canadian Pharmacists Journal found that people who drank green tea lost an average of 0.2 to 3.5 kilograms more than those in the control group who did not drink green tea over 12 weeks.
Eating breakfast, and a big one at that, can help you lose more weight. A 2020 study found that participants who ate a high-calorie breakfast (69% of their daily calorie intake) compared to those who ate a low-calorie breakfast (those who ate 11% of their daily calorie intake). ), almost twice as many calories burned throughout the day.
TIED TOGETHER: The Best Breakfast Combinations for Faster Weight Loss, Say Nutritionists
Okay, okay…this might take some effort. But it will definitely pay off.
“Studies show that aerobic exercise leads to significant weight loss in both men and women,” says Valdez. “Aerobic exercise includes running, walking, or swimming. When it comes to weight training, which can help maintain muscle mass and boost metabolism, you should do at least 150 minutes per week.”