Introduction
As you age, it can be difficult to maintain a healthy weight. But with the right diet and lifestyle changes, it is possible to lose weight and keep it off. Dietitians have identified several effortless ways to lose weight as you age. These include eating more nutrient-dense foods, avoiding processed foods, and increasing physical activity. Eating This Not That has compiled a list of the best foods to eat and the worst foods to avoid in order to lose weight and stay healthy. Read on to learn more about these effortless ways to lose weight as you age.
Effortless Ways to Lose Weight As You Age, Say Dietitians
As you age, it can be difficult to maintain a healthy weight. But with the right diet and lifestyle changes, it is possible to lose weight and keep it off. Dietitians have some tips on how to make it easier to lose weight as you age.
Eat More Protein
Protein is an important part of any diet, but it is especially important for older adults. Protein helps to keep your muscles strong and can help you to feel fuller for longer. Aim to get at least 20-30 grams of protein at each meal. Good sources of protein include lean meats, fish, eggs, beans, nuts, and dairy products.
Eat More Fiber
Fiber is an important part of any diet, but it is especially important for older adults. Fiber helps to keep your digestive system healthy and can help you to feel fuller for longer. Aim to get at least 25-30 grams of fiber each day. Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts.
Limit Processed Foods
Processed foods are often high in calories, sugar, and unhealthy fats. These foods can make it harder to lose weight and can also increase your risk of chronic diseases. Try to limit your intake of processed foods and focus on eating whole, unprocessed foods instead.
Drink More Water
Drinking plenty of water is important for overall health, but it can also help with weight loss. Water helps to keep you hydrated and can help to fill you up so you don’t eat as much. Aim to drink at least 8 glasses of water each day.
Get More Sleep
Getting enough sleep is important for overall health, but it can also help with weight loss. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which can make you feel hungrier. Aim to get at least 7-8 hours of sleep each night.
Exercise Regularly
Exercise is an important part of any weight loss plan. Aim to get at least 30 minutes of physical activity each day. This can include walking, jogging, biking, swimming, or any other activity that gets your heart rate up. Regular exercise can help to boost your metabolism and burn more calories.
Eat This, Not That
When it comes to losing weight, it’s important to make healthy food choices. Instead of reaching for processed snacks, opt for healthier options like fruits, vegetables, nuts, and whole grains. Also, try to limit your intake of sugary drinks and alcohol, as these can add extra calories to your diet.
You may notice as you get older, the pounds pack on more easily. And that’s caused by a few reasons, explains registered dietitian Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.
For starters, your muscle mass decreases. Around age 50, our muscle mass decreases by about 10%. The importance of muscle tissue is that it is metabolically active and has the ability to burn more calories than fat, he notes.
Next, your metabolism may slow. With each decade, our resting metabolic rate decreases by 2%, which affects the body’s ability to burn many calories, he says.
Lastly, your body experiences hormone changes as you age. Testosterone and estrogen levels decline with age, causing the body to store fat, and making it more difficult to lose weight. According to Valdez, lower estrogen can cause women to store fat around the abdomen, which can cause insulin resistance and promote weight gain. For men, decreased testosterone leads to decreased muscle mass and a slower metabolism. This prevents men from burning calories and losing weight.
If you’re looking to start an attempt to lose weight, it can feel overwhelming to know where to start, and with all the changes you’ll need to make. But you can keep things simple with these seven effortless ways to lose weight as you age. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
“Eating more soluble and insoluble fiber can keep you feeling satiated and prevent you from feeling hungry,” says Valdez. “This can prevent you from consuming high calories and putting on unwanted pounds. Aim for at least 28 grams of fiber per day.”
READ MORE: 20 Different Ways to Eat 28 Grams of Fiber a Day
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“Be clear on what your goals are—do you want to simply lose weight? Improve a specific quality of life factor? What are you looking for?” says Colleen Tewksbury, PhD, MPH, RDN, CSOWM, LDN, spokesperson for the Academy of Nutrition and Dietetics. “Then, determine what steps you can take to work towards those goals and start tracking them.”
A study published in the American Journal of Preventive Medicine found that participants who kept daily food records lost twice as much weight as those who didn’t.
“A study showed that bumping up the protein intake increases satiety, decreased overall food intake, and preserves muscles,” says Valdez. “Try aiming for 25-30 grams of protein at each meal. Depending on your workout intensity, you may need 1.2 grams to 2.0 grams of protein per kilogram of weight.”
READ MORE: 20 Ways to Get 20 Grams of Protein at Every Meal
“Weight management is an entire field of care with specialists. Building a team of support is important to work towards long-term weight goals,” says Tewksbury. “This can include working with your primary care provider, registered dietitians, behavioral health providers, and others.”
Green tea has been studied for its weight loss benefits thanks to its antioxidant EGCG that targets fat cells, so make yourself a cup the next time you need a warm drink. One study published in the Canadian Pharmacists Journal found that people who drank green tea lost on average 0.2 to 3.5 kilograms more than those in the control group who didn’t drink green tea over 12 weeks.
Eating breakfast, and a big one at that, may help you lose more weight. A 2020 study found that participants who ate a high-calorie breakfast (69% of their daily caloric intake) compared to those who ate a low-calorie breakfast (those who ate 11% of their daily caloric intake) burned nearly twice as many calories throughout the day.
RELATED: The Best Breakfast Combinations for Faster Weight Loss, Say Dietitians
Okay, okay…this may require some effort. But it will definitely pay off.
“Studies show that aerobic exercise leads to significant weight loss in men and women,” says Valdez. “Aerobic exercise includes running, walking, or swimming. With weight training, which can help preserve muscle mass and boost your metabolism, you should exercise for at least 150 minutes per week.”