7 Eating Habits to Lose Belly Fat and Slow Aging, Say Dietitians — Eat This Not That

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By Ghuman

Introduction

If you’re looking to lose belly fat and slow down the aging process, dietitians recommend following certain eating habits. Eating the right foods and avoiding the wrong ones can help you achieve your goals. In this article, we’ll discuss seven eating habits that dietitians recommend to help you lose belly fat and slow down the aging process. We’ll also provide tips on what to eat and what to avoid. By following these eating habits, you can improve your health and look and feel your best.

7 Eating Habits to Lose Belly Fat and Slow Aging, Say Dietitians — Eat This Not That

If you’re looking to lose belly fat and slow down the aging process, dietitians say there are certain eating habits you should adopt. Here are seven of them.

1. Eat More Protein

Protein is essential for maintaining muscle mass, which helps to keep your metabolism running and your body burning fat. Aim to get at least 20-30 grams of protein at each meal. Good sources of protein include lean meats, fish, eggs, dairy, legumes, nuts, and seeds.

2. Eat More Fiber

Fiber helps to keep you feeling full for longer, which can help to reduce cravings and overeating. Aim to get at least 25-30 grams of fiber per day from whole grains, fruits, vegetables, legumes, and nuts.

3. Eat More Healthy Fats

Healthy fats are essential for maintaining healthy hormones and keeping your skin looking youthful. Aim to get at least 20-30% of your daily calories from healthy fats such as olive oil, avocados, nuts, and seeds.

4. Eat More Antioxidants

Antioxidants help to protect your cells from damage caused by free radicals, which can lead to premature aging. Aim to get at least 5 servings of fruits and vegetables per day, as well as foods high in antioxidants such as dark chocolate, green tea, and berries.

5. Eat More Fermented Foods

Fermented foods are rich in probiotics, which help to keep your gut healthy and can help to reduce inflammation. Aim to get at least 1-2 servings of fermented foods per day, such as yogurt, kefir, sauerkraut, kimchi, and kombucha.

6. Eat More Whole Foods

Whole foods are packed with essential vitamins, minerals, and fiber that can help to keep your body healthy and your skin looking youthful. Aim to get at least 80-90% of your daily calories from whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

7. Eat More Plant-Based Foods

Plant-based foods are rich in fiber, antioxidants, and healthy fats, which can help to reduce inflammation and keep your body healthy. Aim to get at least 50-60% of your daily calories from plant-based foods such as fruits, vegetables, legumes, nuts, and seeds.

By following these seven eating habits, you can help to lose belly fat and slow down the aging process. Remember to always consult with your doctor or dietitian before making any major changes to your diet.

Every body has a different size, shape, and weight. And despite common belief, your weight is actually not always an indicator of your health. This is especially true as you get older and experience more natural weight fluctuation.

When it comes to weight, what is more important to look out for is a type of fat called visceral fat, which sits around your stomach area. This is known as the “dangerous” type of fat because it grows around your organs and can increase your risk of certain diseases. Because of this, managing your visceral fat as you age can be an important part of preventing age-related disease.

Learn how changing some of your eating habits can help you lose this belly fat and slow aging in the process, and for more healthy eating tips, check out 5 Best Low-Sodium Recipes to Reduce Heart Disease Risk.

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Drinking enough water is key to every aspect of your health. If you’re not getting enough of it, you may experience things like irritability, feeling much hungrier, bladder troubles, heart and kidney issues, and lack of energy, to name a few of many. So when you’re looking to adopt some healthier habits, start with your water intake.

“Drinking water can help fill you up so that you eat less overall, and it also helps keep your skin looking young and healthy by flushing out toxins from your body,” says Janet Coleman, RD with The Consumer Mag.

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When it comes to healthy eating in order to slow aging, you can’t go wrong with vegetables.

“Vegetables are rich in antioxidants, vitamins, minerals, and fiber, all of which help keep you young and healthy,” says Coleman. “You should include vegetables in every meal when possible because they are low in calories but high in nutrients. I also suggest eating a wide variety of vegetables such as broccoli, kale, spinach, peppers, tomatoes, carrots, and onions instead of only one type of vegetable at a time.”

dont skip breakfast
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Although some people may unintentionally skip it when they’re busy, breakfast is one of the most important parts of your day.

“Eating a meal in the morning helps fuel your body so you’re less likely to binge on junk food later in the day,” says Coleman. “If you have time, make sure you eat breakfast within an hour of waking up, as this will give your body enough time to digest before your first meeting.”

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The only time “skipping breakfast” should be practiced is if you’re intentionally trying an intermittent fasting approach after getting the approval from a doctor or dietitian.

“This approach to eating is less of a diet and more of a lifestyle that can improve both your weight and your longevity,” says Trista Best, MPH, RD, LD at Balance One Supplements. “Intermittent fasting aids in lowering inflammation in the body, which is known to cause and exacerbate chronic diseases common to the West.  Longer fasting periods are said to have effects at the cellular level which improve inflammation, immune response, and longevity.”

Assorted health foods
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Whole foods are essentially the opposite of processed foods, and according to Best, it’s crucial to limit your processed food consumption and replace them with whole foods whenever you can.

“Processed food is a food product, meaning it is not a whole food. Processed foods are those made from refined carbohydrates, stabilizers, emulsifiers, and other ingredients to enhance shelf stability, flavor, and texture,” says Best. “When we eat foods like this in large quantities, they can irritate the gut, cause an imbalance in gut bacteria, and ultimately lead to chronic-low grade inflammation. In contrast, whole foods have not been modified in any way to add to or take away from their nutrient quality.”

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While red meat in moderation is okay, eating it in large quantities over time can speed up the aging process significantly.

“Red meat contains saturated fats that raise cholesterol levels in the blood and increase the risk of heart disease, stroke, and cancer if eaten regularly over time,” says Coleman. “Instead of red meat, try chicken or fish, which are leaner sources of protein than red meat. Eating less red meat will also reduce your chances of developing colon cancer significantly.”

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Lastly, if you feel that eating three meals a day isn’t working well for you, you may want to try switching up when and how much you’re eating at each meal.

“Instead of eating three big meals a day, try eating six small meals throughout the day. This helps keep your metabolism revved up so that you burn more calories throughout the day,” says Coleman.

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