Everyone seems to want to put the pedals on metal in their lives, and there is no need for speed when it comes to weight loss. I want to see the results soon. Still, the pace at which we drop the pound seems to slow down as we get older. Or is it so?
The commonly thought concept of slowing metabolism as we grow older was questioned in a study in last year’s journal. Chemistry.. Researchers at Duke University have found that metabolism is nearly stable throughout life, declining by about 3% per year until around the age of 20, then leveling off until around the age of 60, and then declining again at a rate of about 1% per year. discovered.
This study surprised many who embraced the historical practice that age-related metabolic changes contribute to weight gain. Nevertheless, it may be your lifestyle that influences your ability to slim down. Now let’s review some important eating habits that nutritionists say can accelerate weight loss as you get older.
Don’t get hooked on all the new or old diet plan claims you see.
“Most diets are limited, difficult to follow, and unrealistic to catch up in the long run,” warns RDN’s Sandy Younan Brikho, owner of The DishOn Nutrition. “If you like what you eat and lose weight in the process, you can not only lose weight, but also lose weight!”
Instead of a subtractive diet, Brikho recommends to add With certain foods that can help you lose weight more quickly.
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This is a simple action trick and will enjoy great benefits over time. Brikho says that getting into the habit of always covering half of your dinner plate with vegetables will help you feel full, prevent overeating, and get the nutrients you need.
“When you do this, you don’t have to double the pasta and meatballs to feel full,” she says. “By automatically reducing your intake of other high-calorie foods, you lose weight over time.”
Even if your metabolism isn’t slowing down, you may burn less calories because you’re not active on a daily basis or you’re not getting enough sleep. If for some reason your calorie consumption is different than before and you haven’t reduced your calorie consumption proportionally, you will gain weight.
Avoid that scenario and lose weight by reducing the size of the meal portion, suggests Jesse Fedder, RDN of Strength Warehouse USA.
“You don’t have to change what you eat, you only have to change the amount,” says Fedder. “In today’s culture, we tend to eat until we can’t breathe. I always tell my clients to stop eating when they’re happy.”
Tip: Place the utensil and take a sip of water while chewing.
“By doing this, we can actually start regulating hormones that make us more easily satisfied,” says Fedder.
According to Katie Tomaschko, RDN of Sporting Smiles, eating enough protein every day is the most important dietary habit to adopt.
“Protein is the most satisfying major nutrient and slows weight gain by avoiding overeating excess calories,” she says.
There is another important reason to eat more protein: protein helps build and maintain muscle mass, which tends to decrease with age.
“Muscles burn more calories than fat and are one of the only ways you can boost your metabolism,” says Tomaschko.
She recommends taking 25 to 30 grams of protein per meal to ensure that you maximize your profits. According to trainers, that protein is combined with these floor exercises to speed up the loss of tummy fat.
“Processed sugar is everywhere. Even seemingly healthy foods like yogurt and cereals can be high in sugar,” says Janet Coleman, RD of The Consumer Mag. “Reducing processed sugars from sweet drinks and packaged foods and their empty calories will help speed up your weight loss.”
Coleman proposes to replace sweets with fruits, especially berries.
“Berry is rich in antioxidants that help fight free radical damage while improving cell health,” she says.
Tomaschko says that getting into the habit of carrying a water bottle in the car at work, shopping, and in the car can help you lose weight quickly for a variety of reasons. Drinking water can help suppress your appetite and even boost your energy and metabolism. Helps fill your stomach and prevent hunger. Carrying water wherever you go discourages you from buying sweet drinks to quench your thirst.
“Hydration is essential to your health,” she says. “It’s very important to drink as much water as possible all day long,” says Tomasuko.
You can also consider carrying a water bottle to a family gathering where drinks with alcohol or sugar are served. According to Feder, there is a clear link between drinking and soft drinks with sugar and metabolic disorders such as type 2 diabetes, obesity and cardiovascular disease.
In other words, choose more complex carbohydrates such as beans, quinoa, 100% whole wheat bread, and steel-cut oats. Complex carbohydrates are high in fiber and help to prolong the feeling of fullness. This allows you to reduce snacks between meals, says Laura Clausa of RDN, owner of Westline Dietitian. Nutritionists recommend that women shoot to eat about 25 grams of fiber per day, while men reach 38 grams.
Other best sources of fiber per serving include raspberries (8 grams), peas (16 grams), bran cereals (5.5 grams), lentils (15.5 grams), black beans (15 grams), and air. there is. -Popcorn (3.5 grams).
Are you busy with time and need a quick drive-through meal? This is the # 1 fast food order for abdominal fat loss, says nutritionists.
