If you’re over 50, losing weight can be challenging. Blood sugar spikes and crashes can have a significant impact on your weight loss efforts, as they can trigger cortisol, which can increase inflammation and make losing weight more difficult.
However, following the right eating habits can help you achieve your weight loss goals. Here are some eating habits that you can adopt for rapid weight loss after 50.
Include 20-30 grams of protein in each meal
Protein is a satiating macronutrient that can help keep your blood sugar stable and make you feel full for longer after a protein-packed meal.
Furthermore, protein intake can help you maintain lean muscle tissue, which plays a crucial role in fueling your metabolism since muscle burns significantly more calories than fat does. The Nutrition Twins recommend including 20 to 30 grams of protein in each meal.
Have fiber-packed non-starchy veggies before the meal
Starting your meal with fiber-packed non-starchy vegetables is an excellent way to stabilize your blood sugar. Fiber slows down digestion, which will help stabilize your blood sugar. When you eat carbs, the carb’s ability to spike blood sugar will be blunted.
According to research published in The Journal of Nutrition, increasing fiber intake by four grams each day over a six-month timeframe was associated with an extra 3 ¼ pounds of lost weight.
Cook more homemade meals
Cooking more of your meals at home can help you lose weight. You’ll know all of the fresh, healthy ingredients that are going into your meal and can control your portion sizes.
According to Lisa Young, Ph.D., RDN, cooking more at home is an excellent way to live a healthier lifestyle and has been linked to weight loss.
Add more produce to your diet
Produce is one of the best foods to incorporate into your diet for effective weight loss. They are high in fiber and nutrients and low in calories.
Numerous studies have demonstrated that individuals who eat more produce and a variety have a lower body weight, decreased waist circumference, and less body fat.
Choose wholesome, unprocessed carbs
Highly refined carbs such as bagels, crackers, cookies, and pastries can cause unwanted blood sugar spikes. The body recognizes these foods as sugar and responds accordingly.
Selecting unprocessed carbs will help keep your blood sugar stable and aid in weight loss.
Losing weight after 50 can be challenging, but it’s not impossible. Adopting these five eating habits can help you achieve your weight loss goals.
By including protein in each meal, starting with fiber-packed non-starchy vegetables, cooking more homemade meals, adding more produce to your diet, and selecting wholesome, unprocessed carbs, you can begin your journey towards a healthier and happier you.