Even if you have not made any major changes in your diet and lifestyle, when you have turned 50 years old, you may notice the weight slowly creeping up on your body. Whether we like it or not, weight loss is more difficult to achieve as we get older, partly due to a reduction of fatty acid metabolism in adipose tissue It happens naturally as we get older, which makes it easier for the body to gain weight. And for women, natural hormonal changes that occur during menopause can make weight gain more likely regardless of changes in diet and physical activity.
So how can people over 50 reach a lean and healthy body? Since none of us have discovered the fountain of youth (yet!), There are some dietary and lifestyle changes that people over 50 can lean on to help them maintain the body they want during this season of life.
Read about the diet secrets of a lean body after 50, and for more on how to eat healthy, do not miss the 7 healthiest foods to eat right now.
Do not skip meals.
If you have experienced weight gain in your 50s, it can be helpful to make sure you stick to a meal plan and avoid skipping meals.
According to the results published in Journal of the Nutrition and Dietetics Academy, skipping meals does not support weight loss, especially in postmenopausal overweight and obese women.
Skipping breakfast is especially worrying, as data show that those who skip the first meal of the day tend to eat more calories, fat and added sugar at lunch, dinner and snacks versus those who eat breakfast.
To help you skip meals because you are not sure what to eat, check out The Best Meal Plan If You’re Over 50, says a dietitian.
Eat oily mercury fish twice a week.
Fatty fish, as well as salmon and herring, are rich sources of anti-inflammatory omega-3 fatty acids. And because chronic inflammation can lead to weight gain, including fish can help support a healthy weight.
If you are not a seafood lover, taking a DHA supplement is a good plan B.
Include protein in your meals and snacks.
Including protein in your meals and snacks can do wonders for supporting your lean body. From promoting satiety so that you do not feel hungry right after a meal to supporting lean body mass, protein is truly your friend.
Since we naturally loses muscle mass as we ageEnsuring adequate protein intake when you reach the age of 50 can help you fight this condition and help you burn more calories, even when you are at rest.
Include vegetables in your diet every day.
Older adults Do not eat the recommended amount of fruits and vegetables, which touches on many causes. And when it comes to weight control, eating enough vegetables can be a healthy way to avoid packing on pounds, thank you to their low calorie content and natural fiber they contain.
So, noshing on some crunchy carrot sticks or a refreshing cucumber can help keep your weight in check, especially as you age and your calorie needs decrease.
Drink calorie-free drinks such as water and seltzer.
Liquid calories can sneak up on you if you are not careful and can be one major contributor to weight gain. From sweet sodas to sweet teas, drinking your calories is not a good idea if you want to maintain a lean body.
Sticking to calorie-free drinks like water, seltzer and unsweetened tea can help you stay hydrated and support weight loss goals.
25 Healthy, low-sugar soda alternatives
Eat more legumes.
Peanuts, chickpeas and kidney beans – AKA legumes – are antioxidants and high-fiber foods that are both versatile and delicious. And eating them can help promote satiety thanks to their protein and fiber content.
And in a study published in American Journal of Clinical Nutrition, those who ate a serving of legumes every day as part of a weight loss plan lost weight.
Adopt the Mediterranean diet.
Eating as if you were living in a villa overlooking the Mediterranean is hardly a sacrifice. Focusing on foods such as olive oil, nuts, raw materials and beans while limiting refined foods, concentrated sweets and fried foods is a snapshot of the principles of the Mediterranean diet.
And in a study published in Canadian Medical Journal evaluates people who are at least 55 years old, those who ate a Mediterranean diet supplemented with olive oil experienced less central obesity compared to those who did not follow this dietary pattern.
Read this next:
- The best meal plan if you are over 50, says dietitian
- Best supplements for people over 50, say nutritionists
- Over 50? Here are the best foods to eat every day, say dietitians
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