It seems like everyone wants to put the pedal to the metal in life, and the need for speed doesn’t back down when it comes to losing weight. We want to see results quickly. And yet, the rate at which we lose weight seems to slow down as we age. Or does it?
The popular idea that metabolism slows with age was challenged last year in a study published in the journal Science. Researchers at Duke University have found that metabolism generally remains stable throughout life, decreasing by about 3% per year until about age 20, then leveling off until about age 60. then it decreases again at the rate of about 1% per year.
The study surprised many who accepted the historic convention that changes in metabolism due to aging contribute to weight gain. However, it’s probably your lifestyle that affects your ability to lose weight. So let’s review some key eating habits that dietitians believe can speed up weight loss as you age.
Don’t get sucked into the claims of every new or old diet plan you see.
“Most diets are restrictive, difficult to follow, and unrealistic to follow long-term,” warns Sandy Younan Brikho, RDN, owner of The dish on nutrition. “If you like what you eat and you lose weight, you will not only lose weight, but you will also keep it off!”
Instead of a subtraction diet, Brikho recommends add in certain foods that can aid in faster weight loss.
This is a simple behavioral trick that will bring great benefits over time. Making a habit of always covering half your plate with vegetables helps increase your satiety, prevent overeating, and get the nutrients you need, Brikho says.
“Do this and you won’t have to double the portion of pasta and meatballs to feel full,” she says. “You will lose weight over time by automatically reducing your intake of other high-calorie foods.”
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 be or because you’re not getting enough sleep. If for some reason your calorie consumption isn’t what it used to be and you haven’t reduced your calorie consumption proportionately, you will gain weight.
Avoid this scenario and lose weight by reducing your meal portion sizes, suggests Jesse Feder, RDN at Force Warehouse United States.
“You don’t have to change what you eat, just the amount,” says Feder. “In today’s culture, we tend to eat until we can’t breathe. I always tell my clients to stop eating when they feel satisfied.”
Tip: put down your utensils and drink a sip of water between bites.
“By doing this, we can actually start regulating the hormones that make us feel full more easily,” says Feder.
Making sure you’re eating enough protein every day is the most important eating habit to adopt, according to Katie Tomaschko, RDN with Sporty smiles.
“Protein is the most satiating macronutrient and inhibits weight gain by preventing overeating of excess calories,” she says.
There’s another important reason to eat more protein: Protein helps build and maintain muscle mass, which tends to decline with age.
“Muscle burns more calories than fat, and it’s one of the only ways to increase your metabolism,” says Tomaschko.
She recommends consuming 25-30 grams of protein per meal to ensure you maximize the benefits. Pair that protein with those floor exercises that accelerate belly fat loss, according to a trainer.
“Processed sugar is everywhere – even seemingly healthy foods like yogurt and cereal sometimes contain a lot of added sugar,” says Janet Coleman, RD for TheConsumerMag. “Reducing processed sugar from sugary drinks and packaged foods and their empty calories will help speed up your weight loss.”
Coleman suggests replacing sweets with fruits, especially berries.
“Berries are rich in antioxidants that help fight free radical damage while improving the health of our cells,” she says.
Getting into the habit of carrying a bottle of water with you in the car, at work, while running errands can help you lose weight fast for a number of reasons, Tomaschko says. Drinking water can help suppress your appetite and even help boost your energy and metabolism. fills your belly, helping to stave off hunger. Carrying water everywhere you go discourages you from buying sugary drinks to quench your thirst.
“Hydration is essential for good health,” she says. “It’s so important to drink as much water as possible throughout the day,” says Tomaschko.
You might even consider bringing your water bottle to family gatherings where alcohol and sugary drinks will be served. There is a clear link between the consumption of alcohol and sugary soft drinks and metabolic diseases such as type 2 diabetes, obesity and cardiovascular disease, says Feder.
In other words, choose more complex carbs like beans, quinoa, 100% whole grain bread, and steel cut oats. Complex carbs are high in fiber, which helps us stay full longer, so we snack less between meals, says Laura Krauza, RDN, owner of Dietitian. Dietitians recommend that women aim to eat around 25 grams of fiber per day while men should aim for 38 grams.
Some of the best sources of fiber per serving, besides those above, include raspberries (8 grams), split peas (16 grams), bran cereal (5.5 grams), lentils (15.5 grams) , black beans (15 grams) and air. – popped popcorn (3.5 grams).
Pressed for time and need a quick meal while driving? Here’s the best fast food order for belly fat loss, says dietitian.