Introduction
As we age, our bodies change and our dietary needs change as well. After the age of 50, it is important to pay attention to our eating habits in order to maintain a healthy weight and shape. Dietitians have identified certain secret eating habits that can help reshape your body after 50. These habits can help you to lose weight, maintain a healthy weight, and even gain muscle. Eating the right foods and avoiding the wrong ones can make a big difference in your overall health and wellbeing. In this article, we will discuss some of the secret eating habits that dietitians recommend to reshape your body after 50. We will also provide some tips on how to make these habits part of your lifestyle.
Secret Eating Habits To Reshape Your Body After 50, Say Dietitians — Eat This Not That
As you age, your body changes and so should your eating habits. After 50, it’s important to focus on eating healthy, nutrient-dense foods that will help you maintain a healthy weight and keep your body in shape. Dietitians recommend these secret eating habits to help you reshape your body after 50.
Eat More Protein
Protein is essential for maintaining muscle mass and strength as you age. Dietitians recommend eating at least 25-30 grams of protein at each meal. Good sources of protein include lean meats, fish, eggs, beans, nuts, and dairy products. Eating protein can also help you feel fuller for longer, which can help you avoid overeating.
Eat More Fiber
Fiber is important for keeping your digestive system healthy and regular. It can also help you feel fuller for longer, which can help you avoid overeating. Dietitians recommend eating at least 25-30 grams of fiber per day. Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts.
Eat More Healthy Fats
Healthy fats are important for maintaining healthy cholesterol levels and providing your body with essential fatty acids. Dietitians recommend eating at least 25-30 grams of healthy fats per day. Good sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish.
Eat More Plant-Based Foods
Eating more plant-based foods can help you get the vitamins, minerals, and antioxidants your body needs. Dietitians recommend eating at least five servings of fruits and vegetables per day. Good sources of plant-based foods include fruits, vegetables, legumes, nuts, and whole grains.
Limit Processed Foods
Processed foods are often high in calories, sugar, and unhealthy fats. Dietitians recommend limiting your intake of processed foods and focusing on eating more whole, unprocessed foods. This will help you get the nutrients your body needs and avoid unhealthy ingredients.
Drink More Water
Staying hydrated is important for maintaining a healthy weight and keeping your body in shape. Dietitians recommend drinking at least eight glasses of water per day. Water can also help you feel fuller for longer, which can help you avoid overeating.
Get Enough Sleep
Getting enough sleep is important for maintaining a healthy weight and keeping your body in shape. Dietitians recommend getting at least seven to eight hours of sleep per night. Getting enough sleep can also help you feel more energized and alert during the day.
By following these secret eating habits, you can reshape your body after 50 and maintain a healthy weight. Eating healthy, nutrient-dense foods and limiting processed foods can help you get the nutrients your body needs and keep your body in shape.
You may notice as you enter your 50s that losing weight or meeting your health goals can become a bit more challenging. This can occur for many reasons, one of the main ones being that your metabolism slows down about 5% per decade.
If you’ve been wanting to lose weight but have been struggling to see consistent changes, you may benefit from making a couple of small tweaks to the way you’re eating on a daily basis.
To learn more about this, we talked with a few dietitians to learn more about eating habits that can help reshape your body after 50. And for more healthy eating tips, make sure to check out Eating Habits to Lower Cholesterol After 50.
According to Penny Laurier, RD, a registered dietitian for 10 Minute Homemaking, skipping breakfast can quickly derail your weight loss goals. “For one, people who eat breakfast are less likely to snack later in the day.”
Not only that, but eating breakfast daily can give you more opportunities to get enough protein. When people get older, they oftentimes lack adequate levels of protein, which can have negative impacts on their metabolism and overall health.
Choosing a breakfast that is high in protein and fiber, and low in added sugar can help you work toward your weight-loss goals after the age of 50.
Sign up for our newsletter!
Laurier warns that processed foods are harmful to your health and weight loss goals, especially as you age.
“Processed foods are often high in sugar, unhealthy fats, and salt, and they tend to be low in fiber and protein,” she says, “so by avoiding processed foods, people can reduce the number of calories they eat and the number of unhealthy ingredients they consume,” thereby helping you reshape your body after 50.
A review published in Nutritional Journal concludes that not only is processed food consumption associated with weight gain, but it has also been linked to an increased risk of hypertension, coronary heart disease, cardiovascular disease, cancer, and all-cause mortality.
In other words, processed food should be avoided whenever possible, regardless of your weight loss goals.
READ MORE: What Happens to Your Body When You Give Up Processed Food
Avoiding processed foods is one thing, but filling that space with healthier options is just as important. Laurier suggests eating plenty of fruits and vegetables throughout your day for a number of reasons.
“Eating plenty of fresh, whole produce is a good way to lose weight after the age of 50 because it is nutrient-dense, can increase feelings of fullness, and tends to be lower in carbohydrates and higher in fiber.”
The CDC also recommends incorporating more fruits and vegetables into your daily routine when you’re trying to lose weight. Some tips they suggest trying are eating whole produce rather than juicing it, cooking in a low-fat way like steaming your vegetables, and trying frozen vegetables if it’s easier for your lifestyle.
Reshaping your body after the age of 50 doesn’t just mean shaving pounds off your frame—it should also encompass improving your overall health if it has fallen out of whack over the years. One important thing to consider is that starting at age 20, your risk for having high cholesterol increases. If you have high cholesterol, your risk for heart disease significantly increases as well.
This is why registered dietitian Blanca Garcia, RDN, recommends snacking on healthy, plant-based protein options. “Choosing plant-based snacks like nuts, seeds, hummus, or beans can reduce your daily intake of animal proteins, which in turn can decrease your body’s cholesterol and inflammatory responses.” For more, don’t miss Popular Foods for Reducing Inflammation After 50, Says Dietitian.