It seems that everyone wants to put the pedal to the metal in life, and the need for speed does not give way when it comes to weightloss. We want to see results quickly. And yet, the rate at which we lose pounds seems to slow as we age. Or if?
The common notion that metabolism slows down as we age was questioned last year in a study in the journal Science. Researchers at Duke University found that metabolism remains mostly stable throughout life, declining about 3% per year until about age 20, and then plateauing until about age 60, when it slows again to a rate of about 1% per year.
The study surprised many who accepted the historical convention that changes in metabolism due to aging contribute to weight gain. However, it is likely that your lifestyle is affecting your ability to lose weight. So let’s review some key eating habits that dietitians say can accelerate weight loss as you age.
Don’t get caught up in the claims of every new or old diet plan you see.
“Most diets are restrictive, difficult to follow, and long-term sticking with them is unrealistic,” warns Sandy Younan Brikho, RDN, owner of The plate of nutrition. “If you love what you eat and if you are losing weight in the process, then you will not only lose weight, but keep it off!”
Instead of a subtraction diet, Brikho recommends adding in certain foods that can help with faster weight loss.
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It’s a simple behavioral trick that will reap huge benefits over time. Brikho says to acquire the habit of always cover half your plate with vegetables It helps increase your satiety, prevent overeating, and help you get the nutrients you need.
“Do this and you won’t need to double your serving of pasta and meatballs to feel full,” she says. “You will lose weight over time by automatically cutting back on many other high-calorie foods.”
Even if your metabolism hasn’t slowed down, you may be burning fewer calories because you’re not as active every day as you used to, or maybe you’re not get enough sleep. If, for some reason, your calorie burn isn’t what it was and you haven’t reduced your calorie intake proportionately, you’ll gain weight.
Avoid that scenario and lose weight by reducing your meal portion sizes, suggests Jesse Feder, RDN at US Power Store.
“You don’t have to change what you eat, just the amount,” says Feder. “In today’s culture, we tend to eat until we can’t breathe anymore. I always tell my clients to stop eating when they feel full.”
Tip: Put down your cutlery and take a sip of water between bites.
“By doing this, we can start to regulate the hormones that make us feel full more easily,” says Feder.
make sure you eat enough protein every day is the most important eating habit to adopt, according to Katie Tomaschko, RDN with Sporty Smiles.
“Protein is the most satiating macronutrient and will stop weight gain by preventing excess calories,” she says.
There’s another important reason to eat more protein: Protein helps build and maintain muscle mass, which tends to decline with age.
“Muscle burns more calories than fat, and it’s one of the only ways you can increase your metabolism,” says Tomaschko.
She recommends getting 25 to 30 grams of protein per meal to ensure you maximize the benefits. Combine that protein with these Floor exercises that accelerate abdominal fat loss, according to a trainer.
“Processed sugar is everywhere, even seemingly healthy foods like yogurt and cereals sometimes contain a lot of added sugarsays Janet Coleman, RD for The Consumer Magazine. “Reducing processed sugar from sweetened beverages and packaged foods and their empty calories will help speed up weight loss.”
Coleman suggests substituting fruits for sweets, especially berries.
“The berries are high in antioxidants that help fight free radical damage while improving the health of our cells,” she says.
Getting into the habit of carrying a water bottle with you in the car, at work, while shopping can help you lose weight fast for a number of reasons, says Tomaschko. Drinking water can help suppress appetite and even help increase your energy and metabolism. fills your belly, helping to avoid hunger. Carrying water everywhere you go discourages you from buying sugary drinks to quench your thirst.
“Hydration it’s essential for good health,” she says. “It’s very important to drink as much water as you can throughout the day,” says Tomaschko.
You might even consider bringing your water bottle to family gatherings where alcoholic and sugary beverages will be served. There is a clear connection between drinking alcohol and sugary soft drinks and metabolic diseases such as type 2 diabetes, obesity and cardiovascular disease, says Feder.
In other words, choose more complex carbohydrates like beans, quinoa, 100% whole grain bread and steel cut oats. Complex carbohydrates are rich in fiberthat helps us stay feel full longerthis way we snack less between meals, says Laura Krauza, RDN, owner of waist dietitian. Dieticians recommend that women aim to eat about 25 grams of fiber a day, while men should aim for 38 grams.
Some of the best sources of fiber per serving, in addition to the above, include raspberries (8 grams), split peas (16 grams), bran cereal (5.5 grams), lentils (15.5 grams), black beans (15 grams) and air-popped popcorn (3.5 grams).
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