Eating habits to accelerate weight loss with age, dieticians say: eat this, not that

It seems like everyone wants to put the pedal to the metal in life, and the need for speed doesn’t give in when it comes to losing weight. We want to see results quickly. Still, the pace at which we lose the pounds seems to slow down as we get older. Or does it?

The common idea that metabolism slows down as we age was challenged last year in a study in the journal Science. Duke University researchers found that metabolism remains mostly stable throughout life, decreasing by about 3% per year until about 20 and then stabilizing until about 60, when it declines again at the rate of about 1% per year.

The study surprised many who accepted the historical convention that changes in metabolism due to aging contributed to weight gain. However, your lifestyle is likely to be affecting your ability to lose weight. So let’s look at some key eating habits that dieticians say can accelerate weight loss with age.

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Don’t get sucked into the claims of every new or old diet plan you see.

“Most diets are restrictive, difficult to follow and are unrealistic to keep up with the long term,” warns Sandy Younan Brikho, RDN, owner of The Dish On Nutrition. “If you love what you eat and if you are losing weight in the meantime, you will not only lose weight, but you will also keep it off!”

Instead of a subtraction diet, Brikho recommends adding in some foods that can help with faster weight loss.

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It’s a simple behavioral trick that will reap great benefits over time. Brikho says that making it a habit to always cover half of your plate with vegetables helps increase your fullness, prevent overeating, and help you get the nutrients you need.

“Do this and you won’t need to double the serving size of pasta and meatballs to feel full,” he says. “You will lose weight over time by automatically reducing the consumption of too many other high calorie foods.”

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Even if your metabolism hasn’t decreased, you may be burning fewer calories because you’re not as active every day as you used to or maybe you don’t get enough sleep. If, for whatever reason, your calorie consumption isn’t what it used to be and you haven’t reduced your calorie consumption proportionally, you will gain weight.

Avoid this scenario and lose weight by reducing the portion sizes of your meals, suggests Jesse Feder, RDN at Strength Warehouse USA.

“You don’t have to change what you eat, just the quantity,” Feder says. “In today’s culture, we tend to eat until we can no longer breathe. I always tell my clients to stop eating when they feel happy.”

Tip: Put the utensils down and take a sip of water between bites.

“That way, we can actually start regulating the hormones that make us feel full more easily,” says Feder.

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Making sure you eat enough protein every day is the most important eating habit to adopt, according to Katie Tomaschko, RDN with Sporting Smiles.

“Protein is the most satiating macronutrient and will block weight gain by preventing excess calories,” he says.

There is another important reason to eat more protein: Protein helps build and maintain muscle mass which tends to decrease with age.

“Muscle burns more calories than fat and is one of the only ways you can boost your metabolism,” says Tomaschko.

He recommends taking 25 to 30 grams of protein per meal to ensure you are maximizing the benefits. Combine that protein with these ground exercises that accelerate belly fat loss, according to a trainer.

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“Processed sugar is everywhere, even seemingly healthy foods like yogurt and cereals sometimes contain a lot of added sugar,” says Janet Coleman, RD of TheConsumerMag. “Reducing the processed sugar from sugary drinks and packaged foods and their empty calories will help accelerate weight loss.”

Coleman suggests replacing sweets with fruit, especially berries.

“Berries are packed with antioxidants that help fight free radical damage by improving the health of our cells,” he says.

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Having a habit of carrying a bottle of water with you in the car, to work, while shopping can help you lose weight quickly for a variety of reasons, says Tomaschko. Drinking water can help suppress appetite and even help increase energy and metabolism. fills the tummy, helping to ward off hunger. Carrying water wherever you go discourages you from buying sugary drinks to quench your thirst.

“Hydration is essential for good health,” he says. “It is so important to drink as much water as possible comfortably throughout the day,” says Tomaschko.

You might also consider bringing your own bottle of water to family gatherings where alcohol and sugary drinks will be served. There is a clear connection between the consumption of alcohol and sugary sodas and metabolic diseases such as type 2 diabetes, obesity and cardiovascular disease, Feder says.

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In other words, choose more complex carbohydrates like beans, quinoa, 100% whole wheat bread, and steel cut oatmeal. Complex carbohydrates are high in fiber, which helps us stay full longer, so we snack less between meals, says Laura Krauza, RDN, owner of Waistline Dietitian. Dietitians recommend that women shoot to eat around 25 grams of fiber per day while men should hit 38 grams.

Some of the best sources of fiber per serving, aside from the ones above, include raspberries (8 grams), split peas (16 grams), cereal bran (5.5 grams), lentils (15.5 grams), black beans (15 grams). grams) and air-popped popcorn (3.5 grams).

Are you short on time and in need of a quick meal? Here is the best fast food order No. 1 for abdominal fat loss, says dietician.

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