Categories: weight loss

How to speed up weight loss after 50 and over 40

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To accelerate weight loss after 50 and after 40 it’s simple, practice these healthy habits to lose weight faster without being hungry even if you are over 45 and 55 years old.

The 40th birthday number is one of those milestones that makes people take a long look in the mirror and recognize, “hmm, I’ve put on a few pounds, and they seem harder than ever to lose.” This is because our bodies change with age and often our lifestyle does not change accordingly.

How to speed up weight loss after 50 and over 40

As we age, we lose muscle mass and we may become less active, which means we need less energy to maintain our status quo. If we continue to eat about the same number of calories a day as when we were in our late 20s and 30s, we will gain weight.

Lose weight after 50 and 40

To reverse this trend, one would have to reverse the trend, i.e. become more active or consume fewer calories per day. But studies indicate that exercise doesn’t have as big an impact on weight loss as cutting calories.

If you’re 40 or older and struggling to lose weight, maybe focusing more on your nutrition will help. (But keep exercising for overall good health.)

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We looked at what the research had to say, then asked dietitians what the best eating habits could speed up weight loss after 40. As you age, say dietitians.

Eat smaller portions of ultra-processed foods.

These days, processed foods are so available everywhere you turn that it’s almost impossible to eliminate some of them. So the best advice for losing weight and improving health is to “eat smaller portions of ultra-processed foods that are high in sugar, fat, and calories,” says dietitian nutritionist Lisa Young, PhD, RDN. author of Finally Full, Finally Thin.

In research by Dr Young, published with Marion Nestle, PhD, MPH in the American Journal of Public Health in 2021, nutrition experts found that the portion sizes of unhealthy processed foods are five times larger than before. and contributes unnecessary calories to our diet, which increases the risk of obesity and chronic disease.

Since it’s so hard to avoid all processed foods, Dr Young says the best healthy eating habit is to include foods from all food groups and pay attention to portion sizes as well as food intake levels. hunger.

Drink a cup of metabolism-boosting tea

One way to boost your metabolism quickly is to drink a cup of coffee or tea, studies show. “Caffeine elevates metabolism by increasing thermogenesis via its effects on brown adipose tissue,” said Ellie Busby, MSc, mBANT, UK registered nutritionist and founder of nutrition website Vojo Health.

If you prefer tea, make a habit of drinking matcha green tea, which contains high amounts of a powerful antioxidant called catechins that Busby says can stimulate the body to burn more fat. Plus, it tastes great, which will help you in the long run.

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Eat on a regular schedule

It’s the eating habit that fights the misconception that eating very little food must be the best way to lose weight. The human body just doesn’t work that way, says Eatthis.com medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group.

It needs calories and nutrients to function. “Threatening this basic need stresses the body; instead of burning body fat, you can potentially retain fat cells and send your body into a protective, premature plateau,” she says.

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“In my book The Core 3 Healthy Eating Plan, I offer an evidence-based formula to help you figure out exactly how much to eat for sustainable, healthy weight loss and how to deal with frustrating plateaus.” For now, make sure to eat whole foods, with a combination of healthy fats, proteins, and carbs every three to four hours to keep your body energized.

Snack on the right

Snacking is a way to avoid the risk of becoming hungry and forming a habit of overeating. But snacking can be a minefield if you study the packaged snack landscape. They can be full of calories, unhealthy fats, including the worst, trans fats, sodium, and sugary, fast-burning carbs.

Choosing your snacks wisely turns this danger zone into a useful and healthy weight loss practice, says registered dietitian Molly Hembree, MS, RD, a certified plant-based nutrition expert. One of her favourite snacks is nuts, a good source of heart-healthy omega-3 alpha-linolenic (ALA), a plant-based polyunsaturated fat.

Prepare a protein-rich breakfast

Another sugar-filled minefield can be your breakfast table, as many breakfast foods (cold cereals, flavoured yoghurts, pancakes, muffins, and doughnuts) are loaded with sugar and lacking in fibre.

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To get into the habit of eating a weight-loss-friendly breakfast, registered dietitian nutritionist Bess Berger, RDN, owner of Nutrition By Bess, recommends two easy-to-solve choices:

Eggs. “Scrambled, hard-boiled, or omelette eggs are a great way to get protein for breakfast,” says Berger. For a boost of vitamins and fibre, add vegetables to your omelette.

Smoothies. But avoid sugary supplements. Instead, use Greek yoghurt, and berries, which are packed with antioxidants. “Also, I recommend adding 1-3 teaspoons of seeds to smoothies for healthy fats and a handful of kale or other leafy greens for extra vitamins, antioxidants, and fibre,” she says.

Before the game, your happy hour

What we mean by this is to plan when you go out for drinks or dinner with friends.

Social pressure can sabotage your weight loss efforts, warns registered dietitian Toby Amidor, MS, RD, CDN, best-selling author of the Diabetes Create Your Plate Meal Prep Cookbook. “Your best bet is to review the menu ahead of time and figure out, based on your intake for the day, what you’re going to eat. You can leave room for dessert if you know your friends like to order it, but recommend sharing a dessert with 1 or 2 other people.”

Keep track of what you eat

Do you remember playing the phone game when you were a kid? You know, where one person whispers a message in your ear, then you pass the message to the next person in a whisper and so on around the circle? By the time the message reaches the last person, it usually doesn’t look like the original message at all. Well, that’s how our brain works;

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we lack things. We forget, especially when we don’t pay attention to it. The same goes for remembering what we ate and how much we ate at breakfast, lunch, and dinner. And don’t forget those snacks.

If you want to reduce the number of calories you consume per day, keep track of your food and drinks by recording them on paper or your smartphone, along with portion sizes. Studies show that the picky process works for weight loss.

In a 2019 obesity study, people who logged their three meals a day during a 6-month program lost more weight than other participants who did not track their food intake. Some of the biggest losers have lost more than 10% of their body weight. And tracking only took about 15 minutes of their time a day.

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