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You are now in your 50s and you go through many body changes every year. If you’re trying to lose weight or reach certain health goals, you may notice that it can seem harder every year.

While there are age-related changes that you can’t control, there are many things you can do in your daily life to help you achieve your personal health goals as you age.

One of the biggest changes that happens as you get older is in your metabolism. It is therefore crucial to eat the right foods and adopt healthy eating habits to lose weight.

“Your metabolism will change, and because of that, your nutritional needs will be different,” says Morgyn Clair, MS, RDN, author at Set up a healthy mom.

Here are the healthy eating habits that can help you achieve a lean body after 50, and for more tips on healthy aging, be sure to check out The Best Diet After 50.

Courtesy of Le Crème de la Crumb

A problem many people have as they age is that they may not eat as much throughout the day as they are used to. Why you might assume this would naturally result in a “lean body” is not always the case.

“Many seniors don’t get enough protein in their diets, which can lead to muscle loss,” Clair says. “Muscle naturally burns more calories throughout the day, which means more muscle mass equals a faster metabolism overall.”

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man eating leftover pizza as a late night snack

If you’re someone who forgets to eat certain meals throughout the day or doesn’t get enough essential nutrients from the foods you eat, you might feel hungrier at night. According to Clair, snacking late at night can have negative effects on your health and body weight.

“Studies time and time again show that reducing calorie intake before sleep can lead to lasting weight loss,” Clair says. “As metabolism changes with age, this may be even more important. Eat more balanced meals throughout the day and avoid heavy snacks at night to help waistline.”

vegetables and fruits

Another simple change to make to your diet after 50 is to focus on eating more whole, plant-based foods. According to Ellen Albertson, PhD, RDN, not only will you feel fuller because you’re getting more nutrients, but “many plants also contain substances known as phytochemicals which can help relieve the symptoms of menopause.

Studies have shown a link between processed foods and weight gain. So it’s always a good idea to focus on whole foods and steer clear of processed foods, regardless of your age.

here is the chilling link between ultra-processed foods, sugar and cancer, doctor reveals.

middle aged couple walking outside
Shutterstock / Monkey Business Images

Because your metabolism changes with age, it’s important to combine a healthy diet with plenty of movement throughout the day. However, it can be especially difficult if you spend most of your day sitting.

“Sitting all day has a negative impact on your metabolism and your weight,” says Albertson. “Try to have a standing desk and/or move around throughout the day when you can. You’ll burn more calories and improve your energy levels and health.”

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