meeting her weightloss Goals in a healthy and sustainable way at any age can bring challenges, but this is especially true for people age 50 and older. Aging can bring things like hormonal changes, loss of muscle mass, and a slower metabolismwhich can make it difficult to lose weight after 50.
Fortunately, there are still ways to reach your goals while making sure you take care of your body and provide it with the nutrients it needs on a daily basis. To learn more about healthy weight loss, we spoke to a couple of expert dietitians to get their tips on eating habits that can help you lose belly fat. in your 50s.
Then for more tips on healthy eating, check out 5 Belly Fat Diet Secrets That Really Work.
One of the best nutrients you can eat to lose weight and maintain your overall health is protein. And because of protein’s ability to help you build muscle, it’s also crucial in the aging process as your muscle mass begins to decline.
“Protein has many health benefits, but most people don’t know that you can accelerate weight loss if you hit your daily protein goals,” says Courtney D’Angelo, MS, RD, author of what a wellness. “One of the main reasons for this is that protein helps you feel full for longer periods of the day. Then you’ll automatically cut back on calories because you won’t feel like eating extra snacks or junk food. Protein It’s also great for building lean muscle, and when you add daily exercise to reach your protein goals, you’ll be able to shed fat and build the lean body you’re looking for.”
Subscribe to our newsletter!
Another suggestion our dieticians have for those who want to lose weight after 50 is to try intermittent fasting. If you’re interested, talk to your doctor or dietitian to see if it can work for you and your goals!
“This approach to eating is best known as a diet pattern than a real diet. It’s a way of eating that restricts calories for a period of time, anywhere from 16 to 24 hours, in an effort to allow the body to burn fat and repair cells,” says Trista Best, MPH, RD, LD at Balance One Supplements. “Those over the age of 50 may start to experience a slower metabolism and difficulty losing weight, especially around the abdominal area, so integrating an intermittent fasting routine 2-3 times a week could help speed up your efforts to lose weight.” lose weight”.
“Another benefit of intermittent fasting is its ability to improve longevity, which those over 50 may also be interested in achieving, and longer fasting periods are said to have effects at the cellular level that improve inflammation and the immune response as well,” he continues. Best.
whole grains they can be a healthy and necessary part of your daily diet because they are rich in nutrients and high in fiber. However, D’Angelo points out that some whole grains are better than others for weight loss.
“The best whole grains for losing belly fat are those like brown rice, whole oats, and buckwheat grits. This is because these types of whole grains they haven’t gone through the milling or processing of their grains into flour, which means they won’t be full of calories,” says D’Angelo. “So, you can eat these types of foods until you feel good and full, without overdoing it. with the calories. Whole grains to limit are those in which the grains have been ground into flour, such as whole-grain bread, whole-grain bagels, and whole-grain crackers.”
The Mediterranean diet has been found to be a healthy way of eating for heart health and longevity, and Best says it can be a great way to lose weight after 50 too.
“This approach to eating is another diet pattern rather than a fad diet,” says Best. “The traditional Mediterranean diet it lacks processed foods like refined carbohydrates and integrates many healthy fats. While it focuses primarily on fish and shellfish as a source of protein, it also allows some red meat. This diet pattern may be more intriguing for those who prefer to eat red meat but want to lose belly fat. The Mediterranean diet the lack of processed foods and refined carbohydrates, along with its integration of whole grains and healthy fats, make it a nutrient-dense, anti-inflammatory diet.”
“Those who follow this eating pattern eat high-calorie, flourishing foods and also eat foods that will reduce their inflammation, which will help reduce weight and belly fat,” Best continues. “And by getting rid of chronic inflammation, in the body, the metabolism can function more efficiently and burn belly fat.”
