Losing weight can be a challenge at any age, but it does get tougher as we get older. Even if you look at your age as just another number, our bodies start to work a little differently as we age. We lose muscle mass and may become less active, and if we keep eating the same number of calories we did in our 20s and 30s, we’ll gain weight.
That means we need to eat fewer calories or workout more to slim down. If you’re struggling to shed pounds after age 40, these research-backed tips from dietitians may help speed up the process.
- Eat smaller portions of ultra-processed foods - Registered dietitian nutritionist Lisa Young says this is the best advice for weight loss and improving health. Research shows that portion sizes of these processed foods high in sugar, fat and calories are now five times larger than they were in the past. So cutting down on how much you eat can help.
- Drink metabolism-boosting tea - Studies show that drinking coffee or tea containing caffeine can help boost your metabolism quickly. If you prefer tea over coffee, go for matcha green tea, which contains a powerful antioxidant that can stimulate the body to burn more fat, according to dietitian Ellie Busby.
- Eat on a regular schedule - Some believe that eating very little food is the best way to lose weight, but the human body doesn’t work that way. Registered dietitian Lisa Moskovitz explains that instead of burning body fat, cutting too many calories can potentially lead to holding onto fat cells. Instead, it’s better to eat a combo of healthy fats, proteins and carbs every three to four hours.
- Have a protein-rich breakfast - Steer clear of foods loaded with sugar and go for eggs or smoothies made with berries, Greek yogurt, seeds and leafy greens, recommends registered dietitian nutritionist Bess Berger.
- Keep track of what you eat - If you want to cut back on the calories you eat in a day, start by logging everything so you have an accurate number. Research shows keeping track really works. According to one study, people who recorded their meals for six months lost more weight than those who didn’t and some of the biggest losers dropped more than 10% of their body weight.
Source: Eat This, Not That