When trying to lose weight quickly, half the battle is watching the foods and drinks you put into your body. There are ways to do so, but it seems as if toxic diet culture has shown how to do so unhealthily. Believe it or not, you can manage your diet and lose weight without the negative effects of rapid weight loss.

Whether you’re in a rush to shed some pounds, or looking for easy, quick ways to lose weight, these eating habits will help you get to your goals safely. We spoke with medical expert board members The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, authors of The Nutrition Twins’ Veggie Cure, to give you the rundown on what you should do and why it works. Then, check out the 4 Best Drinks for Rapid Weight Loss, Say Dietitians.

Don’t skip out on the most important meal of the day for rapid weight loss!

According to the Nutrition Twins, consuming a solid amount of protein in the morning helps to keep blood sugar and energy levels stable.

“Protein slows digestion and prevents peaks and crashes that lead to feelings of hunger and sugar cravings, even when you’ve consumed enough calories,” says The Nutrition Twins. “Most people have carb-heavy breakfasts that result in energy crashes a few hours later, and as a result, they end up eating extra calories to get more energy.”

They further state that getting adequate protein at breakfast can promote weight loss, helping to prevent overeating later on as well as energy lulls that prevent exercising.

“Plus, focusing on protein typically means that high-calorie, carb-heavy breakfasts are avoided, making weight loss even more significant,” says The Nutrition Twins.

However, they warn to be sure to include a small portion of a wholesome carbohydrate with that protein to fuel the brain and muscles. This will also prevent cravings.

Fiber plays an important role in sustainable weight loss. It comes packed in wholesome foods like vegetables, fruits, whole grains, and legumes, which help to fill you up with few calories and that stabilize your blood sugar.

“When you fill up on high-fiber foods, you’ll automatically crowd out the more calorie-dense fare, which will help trigger weight loss,” says The Nutrition Twins. “Plus, fiber promotes fullness and research has shown that it may reduce the calories you eat through the day which is key when you’re looking to shed fat at a consistent pace.”

RELATED: 43 Best High-Fiber Foods For a Healthy Diet 

Late-night snacking has been shown to cause slower fat burning, weight gain, and trouble sleeping.

“People typically drop several pounds quickly by cutting these calories that are consumed right before the body (and metabolism) slows down to sleep,” says The Nutrition Twins.

However, if you don’t think you could go to bed without something in your stomach, The Nutrition Twins suggest consuming something small and light, such as a drink that has anti-inflammatory, and weight loss benefits.

For example, a 5-minute Turmeric Golden Milk is soothing and low-calorie that may help you fall asleep with a happy stomach, but also be just what you need to quickly shed excess pounds.

“Research shows chronic inflammation is linked to weight gain and this chai-like beverage contains three of the most potent spices for fighting it: ginger, turmeric, and cinnamon,” say The Nutrition Twins.

Cinnamon also helps to fight nighttime cravings by regulating and stabilizing blood sugar. This prevents dips that lead to mood swings. It also stops emotional choices that typically cause you to reach for sugar for a quick energy boost.

“Eating salad (or vegetable soup) before a meal has been shown to reduce caloric intake at that meal,” says The Nutrition Twins. “It takes the edge off hunger, and fills you up with fewer calories, yet with volume from water and fiber.”

The Nutrition Twins suggest that when you’re looking to lose weight quickly in a sustainable way, one of the best ways to do so is to add more nutrient-packed, wholesome, low-calorie food into your diet. Typically, before a meal. This will get you to eat a lot less of the heavy fare foods at the meal.6254a4d1642c605c54bf1cab17d50f1e

They suggest trying a colorful “detox” salad or this vegetable lentil soup, which consists of a whopping 13 grams of protein and 7 grams of fiber to keep you feeling satisfied.

Magnesium has the power to relax your body, which in return helps to lower cortisol: a steroid that can treat inflammation. When cortisol levels are high, it makes weight loss challenging and has been linked to belly fat.

“Cortisol levels rise and stay high with a stressful lifestyle, so relaxing the body with regular consumption of magnesium throughout the day is helpful to prevent cortisol from continuing to thwart weight loss efforts,” says The Nutrition Twins.

The Twins suggest trying these daily magnesium routines at meals to help:

• At breakfast have almonds and pumpkin seeds on your oatmeal, cereal, or yogurt
• Include beans and/ or whole grains at lunch
• At dinner, include plenty of leafy greens

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We hear it all the time, “breakfast is the most important meal of the day.” But when it comes to choosing the right foods for breakfast, how can we know which ones are best for our health goals?

Even though breakfast is an important meal, certain breakfast habits may derail your weight loss goals without you realizing it. To learn more about healthier breakfast habits we can choose when trying to lose weight, we talked with a few expert dietitians to get their advice.

Continue reading to learn more, and for more healthy breakfast tips check out 5 Best High-Fiber Breakfasts When You’re Tired of Oatmeal.

Treating yourself to your favorite pastry or baked good every now and then is totally harmless, but getting in the habit of having one on a daily basis can possibly contribute to weight gain.

“Reaching for that pastry can be very tempting. They taste amazing and there’s usually a variety of choices that don’t seem to get old—until your clothes feel too tight. That’s because they’re loaded with sugar and sugar causes weight gain, especially around the stomach. You could also be putting yourself at risk of things like heart disease, type 2 diabetes, depression, skin aging, and acne. Instead, try grabbing a healthy snack such as a protein pop tart or any type of fruit,” says Courtney D’Angelo, MS, RD, a registered dietitian and author at Go Wellness.

You don’t have to drink your coffee black for it to be healthy, but it’s important to consider what you’re adding to your morning cup of Joe on a daily basis.

“Unhealthy creamers that we put in our coffee have added sugars and artificial flavors that can be detrimental to our belly area. On top of that, adding your own sugar with the creamer to your coffee will have double the effects. Too much sugar, especially at breakfast, can cause us to want more sugar throughout the day. It also slows down our metabolism, which won’t help us burn calories, provide the energy we need to exercise, or burn belly fat. Instead, try having your coffee black, or with alternative sweeteners. You can even add protein to your coffee, which would be an awesome habit replacement,” says D’Angelo.

RELATED: 7 Things You Should Never Add to Your Coffee

Oatmeal is one of the healthiest meals you can have for breakfast, especially if you’re intentional with the type of toppings you add.

“Oats are high in carbs, which provide our bodies with energy. They also have protein, fiber, and fat as well – all essential nutrients we need if we’re trying to cut weight around the belly area. Both protein and fiber are excellent to help you feel full, resulting in less snacking between breakfast and lunch. Adding more protein to your oatmeal, like whey protein, can provide excellent weight loss benefits, as protein helps build muscle. Building muscle helps speed up your metabolism and ultimately burn calories, which burns fat,” says D’Angelo.

Many people think that they have to get rid of grains in order to lose weight, but replacing refined grains with whole ones is more beneficial than getting rid of them altogether.

“Whole grains are rich in fiber and nutrients, whereas refined grains have been stripped of their vitamins, minerals, and fiber content, making them less filling. Whole grains also have more volume than refined grains so they stretch out your stomach better and make you feel fuller for longer periods of time. A few great options include oatmeal, brown rice, quinoa, and whole wheat breads/pastas,” says Janet Coleman, RD a registered dietitian with The Consumer Mag.

And lastly, fitting a serving or two of veggies into your breakfast can help you throughout the rest of your day.6254a4d1642c605c54bf1cab17d50f1e

“Vegetables are low in calories but high in fiber content, so they will help fill you up without adding too many extra calories to your diet. They also contain nutrients that can benefit your health overall (like vitamin C or potassium), which makes them worth including at every meal! Try adding vegetables to omelets or scrambled eggs instead of cheese or meat for an added boost of nutrition,” says Coleman.

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We humans have a long history of jumping into things before we’re ready — often finding out, later on, that waiting would have been better. 

Maybe you’re in a relationship with a man you love, but you can’t help asking, sometimes, “When do men emotionally mature?”

Because, as wonderful as he is, he’s not there yet.

It’s not his fault.

But you’re just not in the same place.

And it’s frustrating for you both.

So, what do you do?

What Is Emotional Maturity? 

Before we answer the question, “When do guys mature?” let’s clarify the confusion surrounding this topic and get clear on what emotional maturity is? 

While we’ll get more specific in the list at the end of this post, the following traits provide a general idea: 

• Ability to keep long-term commitments
• Honesty with themselves and others
• Equanimity in the face of both flattery and criticism
• Capacity for acting on character rather than emotions
• Preference for benefits greater than self-gratification

Why Are Some Men Not Emotionally Mature? 

Unfortunately, knowing the answer to “When do men mature?” is no guarantee the man in your life will mature with age. 

Many men do, but, alas, some men — or, more accurately, some people — choose to remain immature. The reasons vary. 

#1 — They don’t know any better. No mature role model has ever shown them what maturity looks like or how immaturity holds them back. And you don’t count. 

#2 — They feel looked down upon by you. And they refuse to imitate anyone who treats them like a child (even if they act like one). So, they double down on immaturity. 

#3 — They’re used to blaming other people for their problems. Other people have disappointed them, too. They’re not the only ones falling short of someone’s expectations. 

#4 — They’re used to blaming circumstances for their failures. In their eyes, when they fail at something, it’s because of things they can’t control, including other people’s perceptions of them. 

#5 — They don’t see a problem with their behavior. They seem to do all right just the way they are, so they think, “Why change?” They’re having more fun than their more mature peers (including their partner) seem capable of. 

The Most Common Behaviors of Men Who Aren’t Emotionally Mature 

Thanks to a study conducted by Nickelodeon UK, we have the following list of the top 30 signs of emotional immaturity, based on the observations of women: 

1. Finding farts and belching hilarious

2. Eating junk food at 2 am

3. Playing video games 

4. Driving too fast or racing other cars

5. Snickering a little at rude words or profanities

6. Driving with the music turned up too loud

7. Delighting in pranks / practical jokes

8. Trying to beat children at sports and games 

9. Clamming up during an argument (keeps emotions close)

10. Being inept at cooking (not universal)

11. Retelling the same tired jokes and stories when hanging out with friends

12. Being averse to talking about themselves (definitely not universal)

13. Rejecting books/reading because “It’s boring” or “I can’t sit still long enough.” 

14. Crazy dance moves (which are at least fun to watch)

15. Having their mom (or resident female) do their laundry

16. Having their mom (or resident female) make them breakfast/meals

17. Wearing trainers/workout clothes to a nightclub

18. Owning a skateboard or a BMX

19. Avoiding vegetables 

20. Job-hopping 

21. Getting overly excited about stag parties

22. Trying to do impressive stunts on their bike (wheelies, jumps, etc.)

23. Driving a moded car or one with a loud exhaust

24. Making sure you know other girls are checking them out (and aren’t you lucky?)

25. Wearing pajamas — especially cartoon jammies (beats a man hammock or Speedos)

26. Using 900 numbers or questionable “chat” lines

27. Showing off their workout routines, protein shakes, muscle gains, etc.

28. Not tidying up after themselves 

29. Wearing saggy jeans

30. Using a cartoon bedspread (Seriously?!)

Honestly, we can think of plenty of worse things you could notice in a guy. And, whatever your gender, emotional maturity is no guarantee of character or greatness of mind. 

That said, it’s time to finally answer the question: at what age does a man fully emotionally mature?

At What Age Does A Man Emotionally Mature? 

According to the new British study we mentioned earlier (the one commissioned by Nickelodeon UK), the average man doesn’t reach full emotional maturity until age 43. 

By contrast, the average woman matures at 32 — a full 11 years earlier — not because they put more effort into maturing but simply because… biology.  

The maturity gap isn’t always apparent, though. We humans are a mixed bag. 

So, what helps when you see the signs of emotional immaturity in your partner? 

Self-awareness is a good start. Turns out that men are almost twice as likely as women to describe themselves as immature. And only one in four describe themselves as mature. 

Also, to be fair, sometimes a little immaturity makes life more interesting. 

It becomes a problem when the female partner feels the need to mother her male partner (which isn’t fun for either one of them) because she sees him as less mature than herself — and doubts he’ll ever grow up. 

Now that we’ve covered the textbook signs of emotional immaturity, what does maturity look like?

17 Signs of Maturity in a Man 

Now that we’ve covered telltale signs of immaturity, let’s take a moment to appreciate at least these signs of maturity in a man. 

1. He thinks before acting. 

He’s learned how to use that gap between stimulus and response. And while we’re all more reactive when we’re tired (making better choices takes energy), he’s more likely to consciously choose a response with a better long-term effect. 

Maturity gives him an appreciation for the bigger picture, so he’s more likely to take that into account. 

2. He’s flexible and open-minded. 

He’s open to perspectives and beliefs other than his own, and he’d rather reach a compromise you can both live than stubbornly cling to what he’s always done, whatever it costs anyone else. This is critical to living in peace with other humans. 

He’s learned to bend, either the hard way or by observing and learning from others. 

3. He’s patient and understanding. 

He wants to understand why when things don’t go according to his expectations.

He’d rather look beyond what he’d initially assumed was correct to understand better where you’re coming from.

He may not change his mind, but he won’t assume that any belief contrary to his is wrong. 

4. He’s resilient. 

He bounces back when life knocks him down. He doesn’t waste time blaming others or complaining about what happened to him, though he may have every right to. He’ll acknowledge where he went wrong, learn from it, and keep going. 

Because he knows it’s up to him to create the life he wants. 

5. He’s both realistic and optimistic. 

Given a choice between seeing what’s good in his life versus seeing what’s wrong with it, he’d rather focus on what’s good — without losing sight of where he could make improvements that would change his life for the better. 

His optimism doesn’t blind him to pain and suffering. He’s just less fixated on the negatives he can’t control and more focused on what he can do to help.

6. He’s grateful. 

The mature man is grateful for the good in his life. He notices and appreciates the good in other people and is quicker to express gratitude than to complain about his life and the people in it.

Rather than constantly comparing his finances and lifestyle to his peers, he’s thankful for what he has and especially for the people who make his life richer. 

7. He understands and practices self-acceptance. 

While he knows he’s not perfect, the mature man doesn’t spend his time wringing his hands over his faults, mistakes, and failures. He celebrates his wins and looks for ways to make improvements. 

He accepts himself the way he is and encourages others to do the same. He also focuses on building habits that make winning easier. 

8. He learns from his mistakes. 

The mature man recognizes his mistakes for what they are and, rather than beat himself up for each one, he takes a closer look at where he went wrong to avoid repeating the mistake and do better. He learns, makes amends where he can, and moves forward. 

He doesn’t define himself by his mistakes and failures. He knows he’s a work in progress. 

9. He spends more time listening than talking. 

This guy doesn’t overwhelm others with long-winded, stream-of-consciousness monologues about himself. If invited, he’ll share stories, but he’s conscious of other people’s attention and too respectful of their time to spend it rambling about himself. 

Rather than launch into the same old stories about his past, he’d rather ask questions and listen to other people’s stories. Because he might learn something. 

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10. He’s compassionate. 

The mature man is compassionate toward others. Faced with suffering, he feels a strong impulse to do what he can to alleviate it because he’s suffered himself. And it’s made him kinder and slower to judge (or make uncharitable assumptions). 

He cares more about how people are doing than what people might think of him. 

11. He’s forgiving. 

Mature men are quicker to forgive because they know the cost of holding grudges, and they refuse to allow resentment to hold them back. They choose to forgive and to let go. 

Part of it is due to the mature man’s understanding of how he hurt others in the past. He values the forgiveness he’s received and understands its power — for both sides. 

12. He’s supportive — not controlling. 

The mature man will support you in your efforts to build the life you want, as long as it doesn’t conflict with his most deeply held beliefs. He won’t try to steer you in a direction that makes him feel more in control of your life or how your choices affect him.

He sees self-discipline as something worth cultivating. Controlling others has no appeal.

13. He’s respectful. 

Mature people treat others with respect as people of value with their own paths to take. 

A mature man doesn’t demand respect regardless of how he treats other people — including children and teens. 

He understands that to be respected — and to ‌respect himself — he must first treat others with the same respect he wants to be treated. 

14. He’s generous. 

Stinginess is a mark of immaturity in a person, whatever their age. A man who has the resources to help someone but would rather spend that money on items that don’t add real value to his life is not mature. He’s chasing the illusion of value. 

Mature men see value in helping others when they can, without expecting to be repaid. 

15. He can laugh at himself. 

The mature man is capable of laughing at himself. He doesn’t take himself or his failures so seriously that he guards his ego against the slightest hint of ridicule. He knows he makes mistakes, and some of them make for great comedy material. 

As long as he can learn from those mistakes, he can turn it all into good. And laughing at himself is part of how he practices self-acceptance. 

16. He expresses his feelings.

He doesn’t worry about anyone else’s idea of what it means to be a man. He’s human, and humans have feelings, so he’s not afraid to articulate what he’s feeling honestly. 

He doesn’t waste headspace on the opinions of anyone immature enough to think he’s lowering himself by being vulnerable. 

He knows what real strength is. And he exemplifies it more and more. 

17. He knows he still has plenty to learn — and he’s always learning. 

The more he learns, the more aware he is of how much he has yet to learn. 

He’s far more likely to listen with rapt attention to someone else talk about their experiences or what they’ve learned than to “mansplain” something of which he has limited knowledge to make himself feel better. 

He never stops learning. 

Now that you know why your guy is less mature and what emotional maturity looks like, we hope this sheds some light on your relationship and how to move forward. 

Whether you work together on cultivating the traits of maturity or take separate paths, we’re glad you took the time to learn more about this. 

May you and the people you care about find joy in each other. 

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It seems that everyone wants to put the pedal to the metal in life, and the need for speed doesn’t yield when it comes to weight loss. We want to see results quickly. And yet, the pace at which we drop pounds seems to slow down as we get older. Or does it?

The commonly held notion that metabolism slows as we age was called into question last year in a study in the journal Science. Researchers from Duke University found that metabolism stays mostly stable throughout life, declining about 3% per year until about age 20 and then plateauing until around age 60, when it declines again at the rate of about 1% a year.

The study surprised many who accepted the historical convention that changes in metabolism due to aging contributed to weight gain. Nevertheless, it’s likely your lifestyle that is affecting your ability to slim down. So let’s review some key eating habits that dietitians say can accelerate weight loss as you age.

Don’t get sucked in by the claims of every new or old diet plan you see.

“Most diets are restrictive, challenging to follow, and are unrealistic to keep up with long-term,” warns Sandy Younan Brikho, RDN, owner of The Dish On Nutrition. “If you love what you are eating, and if you are losing weight in the process, then you will not only lose weight, but also keep it off!”

Instead of a diet of subtraction, Brikho recommends adding in certain foods that can help with speedier weight loss.

It’s a simple behavioral trick that’ll reap big benefits over time. Brikho says getting into the habit of always covering half of your dinner plate in vegetables helps increase your fullness, prevent overeating, and help you get the nutrients you need.

“Do this and you won’t need to double the portion of pasta and meatballs in order to feel full,” she says. “You’ll lose weight over time by automatically cutting down on eating too many other higher-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 once were or maybe you’re not getting adequate sleep. If, for whatever reason, your calorie burn is not what it once was and you haven’t reduced your calorie consumption proportionally, you’ll gain weight.

Avoid that scenario and lose weight by reducing the size of your meal portions, suggests Jesse Feder, RDN at Strength Warehouse USA.

“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 anymore. I always tell my clients to stop eating when they feel content.”

Tip: Put down your utensils and take a sip of water between bites.

“By doing this, we can actually begin to regulate the hormones that make us feel satiated more easily,” Feder says.

Making sure you eat enough protein every day is the most important eating habit to adopt, according to Katie Tomaschko, RDN with Sporting Smiles.

“Protein is the most satiating macronutrient and will stall weight gain by preventing overeating excess calories,” she says.

There’s another important reason to eat more protein: protein helps build and maintain muscle mass which tends to decrease with age.

“Muscle burns more calories than fat and is one of the only ways you can increase your metabolism,” Tomaschko says.

She recommends getting 25 to 30 grams of protein per meal to ensure you max out the benefits. Team up that protein with these Floor Exercises that Speed Up 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. “Cutting back on processed sugar from sweetened beverages and packaged foods and their empty calories will help speed up your weight loss.”

Coleman suggests substituting sweets with fruits, especially berries.

“Berries are high in antioxidants that help fight free radical damage while improving the health of our cells,” she says.

Getting into the habit of carrying a water bottle around with you in the car, at work, while shopping, can help you lose weight quickly for a number of reasons, says Tomaschko.  Drinking water can help suppress your appetite and even assist with boosting your energy and metabolism. fills your belly, helping to ward off hunger. Carrying water wherever you go, discourages you from buying sugary drinks to quench your thirst.6254a4d1642c605c54bf1cab17d50f1e

“Hydration is essential to good health,” she says. “It’s so important to drink as much water as you comfortably can throughout the day,” says Tomaschko.

You might even consider carrying your water bottle to family gatherings where alcohol and sugar-sweetened beverages will be served. There’s a clear connection between drinking alcohol and sugar-sweetened soft drinks and metabolic diseases like type 2 diabetes, obesity, and cardiovascular disease, says Feder.

In other words, choose more complex carbohydrates like beans, quinoa, 100% whole grain bread, and steel-cut oatmeal. Complex carbs are rich in fiber, which helps us stay feeling full longer, so we snack less between meals, says Laura Krauza, RDN, owner of Waistline Dietitian. Dietitians recommend that women shoot for eating about 25 grams of fiber per day while men should reach 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 drive-thru meal? Here’s the #1 Best Fast-Food Order for Abdominal Fat Loss, Says Dietitian.

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Aging can bring us some wonderful things. From finally being able to take advantage of those senior citizen discounts to having the wisdom that only people who have lived a rich life have, adding years to your life can be a true blessing.

But among all of the positives that come with getting older, there are some downsides too—one being that accumulating belly fat can become more likely.

If you are older and you are noticing that it is getting harder to manage your weight, know that it isn’t all in your head, as data shows that certain changes occur in the body that makes it harder to lose weight as we age.

And when it comes to belly fat, older adults are unfortunately at a disadvantage when compared to younger people, as people who age do not appear to burn the energy stored in fat cells as efficiently as younger adults. This lack of ability to use fat cells efficiently can play a role in accumulating belly fat, and it can make it harder to lose belly fat too.

The good news is that if you are in your golden years, there are some things you can do that can help you speed up belly fat loss in a natural way. Along with participating in physical activity, prioritizing sleep, and managing stress, here are six eating habits that may help speed up belly fat loss as you age, according to nutrition experts. Read on, and for more on how to eat healthy, don’t miss Effortless Ways to Lose Weight As You Age, Say Dietitians.

It is recommended that people over the age of 50 take in between 21 and 30 grams of fiber every day. While fiber is oftentimes known for supporting healthy bowel movements, including it in your diet may help melt off belly fat as well, specifically by “reducing bloating and belly fat,” according to Michelle Phulsuksombati, MS, Med, RD, LD, registered dietitian.6254a4d1642c605c54bf1cab17d50f1e

Fruit with the skin still on, chia seeds, and beans are all fantastic sources of dietary fiber.

Maintaining proper hydration can have a profound impact on your belly fat as you age, according to Samantha Coogan, MS, RDN, registered dietitian. “Not only can water help remove bodily wastes, assist in appetite control, and speed up metabolism, it’s necessary for fat burn, as mild forms of dehydration can decrease [fat cell breakdown],” Coogan explains.

Chronic inflammation is linked to a slew of negative health outcomes, including weight gain. And according to Sharon Puello, MA, RD, CDN, CDCES, registered dietitian, “the presence of inflammation has been tied to the accumulation of belly fat too.”

She suggests that people reduce their intake of added sugars, maximize their intake of whole, minimally processed foods, and include fish in their diet a couple times a week to help manage inflammation.

READ MORE: 5 Foods Secretly Increasing Inflammation In Your Body, Say Dietitians

If you truly want a flatter tummy when you are older, avoiding alcohol is one step that can help you reach your goal.

Alcohol “adds empty calories to your diet and lowers inhibitions (so you eat more). It also impacts sleep, which can lead to increased cravings and weight gain,” explains registered dietitian Lisa Cicciarello Andrews, MEd, RD, LD.

Adding certain supplements as we age is a must, as our needs and our typical intakes change. And taking a vitamin B12 supplement may be a good move if you are trying to lose some belly fat.

“As we age, our ability to absorb vitamin B12 decreases,” Anya Rosen, MD, RD, LD, registered dietitian, explains. She adds that vitamin B12 “has been found to be a key player in metabolism and fat loss.”

Between lean beef, beans, lentils, legumes, and fish, there is no shortage of lean protein choices. And including these foods in your diet may help you lose belly fat as you age.

“After the age of 30, our muscle mass starts to decrease,” Jamie Adams, MS, RD, LDN, registered dietitian explains. Eating enough protein can help support muscle mass, making it an important piece of the belly fat loss puzzle.

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A pandemic is a confusing and scary time for everyone but especially parents. They have to wade through an online landscape pitted with misinformation in their search for the best ways to keep their kids safe.

However, children also face their challenges. The pandemic brought a shocking rise in teen suicides, and 53%of employees with children say they missed at least one day of work a month to help their child with mental health struggles. What can you do to improve this outlook? Here are five ways parents can support their children’s mental health in the age of COVID-19.

1. Look For Wholesome Activities

Do you know what happened after previous pandemics, even world wars? Life went on. It does for you and your children, too. Maintaining a normal routine is one of the best ways to demonstrate this principle to your kids.

If you’re homeschooling, imitate the traditional classroom as much as possible — including taking your kids on virtual field trips. You can find tons of online resources where your kiddos can learn to code or knit, applying what they learned in their daily classes to real-life situations or exploring fun new hobbies.

2. Spend More Time Outdoors

Mother nature has healing powers. Studies show she can do everything from improving your mood to boosting your immunity — both vital during a pandemic. Your kids will benefit from the fresh air and fitness in body and mind.

Taking your kids to the playground helps them meet their exercise quota for the day. They can run, skip and jump to their heart’s content. The World Health Organization (WHO) guidelines state that children aged 5 through 17 need at least 60 minutes per day of moderate to vigorous physical activity. You can squeeze in a workout, too — try a few monkey bar pullups or use a picnic bench to guide your squat depth.

3. Validate And Help Them Process Emotions

Kids aren’t immune from world news. Even if you keep television to a minimum at home, they’re sure to encounter mixed messages when out in public. Some of them may leave them feeling afraid.

Please don’t invalidate your child’s feelings by saying things like, “there’s nothing to worry about,” or, “don’t be a scaredy-cat.” Instead, let them know it’s natural to feel uncertainty, informing them that adults get frightened sometimes, too. Invite them to talk about their feelings and help them process their fears.

Then, brainstorm healthy ways to deal with these big feelings. You can suggest things like coloring a picture, writing in a journal or finding a way to help someone else in need.

4. Introduce Them To Healthy Stress-Reduction Techniques

Just as children aren’t immune from adult feelings, they’re not too young to learn how to regulate their emotions in healthy ways. Learning stress-reduction techniques as a child stays with them for life, providing them with coping mechanisms through countless ups and downs.

For example, even young children can practice deep breathing and yoga. Schools that have implemented such programs as an alternative to discipline like detention have seen significant improvements in behavior.

Mindfulness pulls children away from fears of an uncertain future or ruminations about an unchangeable past. You can teach them exercises like performing a body scan or slowly savoring a square of chocolate.

5. Consider Professional Help

Finally, there’s no shame in seeking professional help. Your child’s brain is an organ like any other, and problems can arise when things go wrong with it. The right treatment can get them back on a healthier path.

Fortunately, you have options for coverage, even if you don’t have health insurance yourself. You can apply for the Children’s Health Insurance Program (CHIP) through the Marketplace. If you qualify, you’ll get access to free and low-cost services, including mental health.

Ways Parents Can Support Their Children’s Mental Health

Being a parent during a pandemic is tough. So is growing up during one.

As an adult, it’s your job to do what you can to support your little ones. Follow the five tips above to support your child’s mental health in the age of COVID-19.

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If you’re the kind of person who likes to stay full between meals or needs a little extra fuel from time to time, then you may also find yourself snacking throughout the day.

While there are plenty of choices when it comes to snacks—from sweet to savory and creamy to crunchy—there are certainly some options that are better than others when it comes to how they impact your health.

For instance, a recent study by an international group of researchers which was published in the International Journal of Environmental Research and Public Health has found that nuts and dried fruit can prevent abdominal fat as you get older.

During the study, 556 participants who were between 65 and 79 years old were expected to eat 30 grams of either nuts or dried fruit for at least three days each week. In the end, researchers noted that those who didn’t eat the recommended amount of suggested snacks had “a 19% higher prevalence of abdominal obesity,” according to EurekAlert!.

Related: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

“It’s exciting to see that more research is highlighting how dietary fats and fruit can help people maintain a healthy weight, especially since people tend to shy away from these types of foods when they are trying to lose weight,” Gaby Vaca-Flores, RDN tells Eat This, Not That!.

“Nuts are high in calories and healthy unsaturated fats,” and “play a role in weight loss by helping you feel less hungry throughout the day,” Vaca-Flores explains, while noting that “some evidence also suggests that eating nuts can help increase the calories that are burned during rest.”

As for dried fruit, Vaca-Flores notes that it “packs a lot of fiber” which “is an important part of any weight loss routine because it helps you feel fuller faster which can leave less room for unhealthier foods.”

With benefits like those, you’re surely wondering how many nuts and what amount of dried fruit you should be eating as well as how often you can snack on these options. Vaca-Flores suggests one ounce of nuts or 28 grams, while “adults should consume at least one and a half to two cups of fruit each day. Eating a combination of dried and fresh fruit can help you meet this goal.”6254a4d1642c605c54bf1cab17d50f1e

Granted, you should also be aware of the fact that, as Vaca-Flores points out, “some nuts are sold with added salt for flavor. Eating foods that are high in salt can have negative effects on your heart and overall health.”

That’s why Vaca-Flores recommends reaching for plain, unsalted, and unflavored nuts.

At the same time, “some dried fruit is sold with added sugar which can set back your weight loss efforts. Additionally, dried fruit is usually smaller than fresh fruit, which can make it easy to overeat and accidentally add extra calories to your diet. I recommend portioning out your dried fruit separately instead of eating directly from the bag to prevent this from happening.”

To find out more about ideal mid-meal nibbles, be sure to read 50 Healthiest Snacks to Eat for Weight Loss.

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You may notice as you get older, the pounds pack on more easily. And that’s caused by a few reasons, explains registered dietitian Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.

For starters, your muscle mass decreases. Around age 50, our muscle mass decreases by about 10%. The importance of muscle tissue is that it is metabolically active and has the ability to burn more calories than fat, he notes.

Next, your metabolism may slow. With each decade, our resting metabolic rate decreases by 2%, which affects the body’s ability to burn many calories, he says.

Lastly, your body experiences hormone changes as you age. Testosterone and estrogen levels decline with age, causing the body to store fat, and making it more difficult to lose weight. According to Valdez, lower estrogen can cause women to store fat around the abdomen, which can cause insulin resistance and promote weight gain. For men, decreased testosterone leads to decreased muscle mass and a slower metabolism. This prevents men from burning calories and losing weight.

If you’re looking to start an attempt to lose weight, it can feel overwhelming to know where to start, and with all the changes you’ll need to make. But you can keep things simple with these seven effortless ways to lose weight as you age. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“Eating more soluble and insoluble fiber can keep you feeling satiated and prevent you from feeling hungry,” says Valdez. “This can prevent you from consuming high calories and putting on unwanted pounds. Aim for at least 28 grams of fiber per day.”

READ MORE: 20 Different Ways to Eat 28 Grams of Fiber a Day

“Be clear on what your goals are—do you want to simply lose weight? Improve a specific quality of life factor? What are you looking for?” says Colleen Tewksbury, PhD, MPH, RDN, CSOWM, LDN, spokesperson for the Academy of Nutrition and Dietetics. “Then, determine what steps you can take to work towards those goals and start tracking them.”

A study published in the American Journal of Preventive Medicine found that participants who kept daily food records lost twice as much weight as those who didn’t.

“A study showed that bumping up the protein intake increases satiety, decreased overall food intake, and preserves muscles,” says Valdez. “Try aiming for 25-30 grams of protein at each meal. Depending on your workout intensity, you may need 1.2 grams to 2.0 grams of protein per kilogram of weight.”

READ MORE: 20 Ways to Get 20 Grams of Protein at Every Meal

“Weight management is an entire field of care with specialists. Building a team of support is important to work towards long-term weight goals,” says Tewksbury. “This can include working with your primary care provider, registered dietitians, behavioral health providers, and others.”

Green tea has been studied for its weight loss benefits thanks to its antioxidant EGCG that targets fat cells, so make yourself a cup the next time you need a warm drink. One study published in the Canadian Pharmacists Journal found that people who drank green tea lost on average 0.2 to 3.5 kilograms more than those in the control group who didn’t drink green tea over 12 weeks.

Eating breakfast, and a big one at that, may help you lose more weight. A 2020 study found that participants who ate a high-calorie breakfast (69% of their daily caloric intake) compared to those who ate a low-calorie breakfast (those who ate 11% of their daily caloric intake) burned nearly twice as many calories throughout the day.6254a4d1642c605c54bf1cab17d50f1e

RELATED: The Best Breakfast Combinations for Faster Weight Loss, Say Dietitians

Okay, okay…this may require some effort. But it will definitely pay off.

“Studies show that aerobic exercise leads to significant weight loss in men and women,” says Valdez. “Aerobic exercise includes running, walking, or swimming. With weight training, which can help preserve muscle mass and boost your metabolism, you should exercise for at least 150 minutes per week.”

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When people believe age-related weight gain is inevitable, they tend to turn to comfort food, which often leads them to turn that belief into reality, according to a new report in the International Journal of Environmental Research.

Researchers interviewed eight men between the ages of 35 and 58, asking about their relationships with food and diet, as well as their thoughts on why they may have gained weight. They were also asked whether they were concerned about their health, if they’d made previous attempts to lose weight, and how they felt about being overweight or having obesity.

Related: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

These discussions often revealed discouragement about their weight and a loss of self-esteem, especially if they’d been a lower weight when younger. This attitude caused many to turn toward high-calorie comfort food, which caused even more weight gain. However, that wasn’t the only habit that proved problematic, according to the study’s lead author Mark Cortnage, PhD, senior lecturer at Anglia Ruskin University in the U.K.

“Although they often mentioned comfort eating, participants also showed poor awareness of other factors that cause weight gain,” he says in a statement. “Many men would benefit from an education around food, such as food selection, integration of diet, and sustainable weight management practices, as a way to develop a more complete understanding of the relationships between food and lifestyle.”

Although the recent study focused only on men, many women also tend to believe that weight gain is inevitable when aging, and that might cause them to turn toward comfort food as well, even though research suggests that metabolism stays steadier for much longer than previously thought.

The study was also limited by its small sample size, but this perception tends to be widespread, according to trainer Ronnie Lubischer, CSCS, who often works with older adults.

“What I see most is sheer mental frustration and a feeling that they’re personally failing if weight begins to creep on as they get older,” he tells Eat This, Not That! “Instead of feeling discouraged, a better approach is to see this time as an opportunity to reset your health, including your eating habits, to support yourself for decades to come. That’s more important than focusing only on weight loss.”

In addition to a different mindset, Lubischer suggests men and women do strength training to build muscle mass, focus on sleep quality, and reduce stress since feeling overwhelmed has been associated with increased accumulation of belly fat.6254a4d1642c605c54bf1cab17d50f1e

He also advises talking to a dietitian who can help you develop the best strategy for healthy eating. Most of all, remember that even if you don’t lose weight, changing your body composition can go a long way toward better health, which means increasing your muscle mass and lowering body fat—even if the number on the scale doesn’t budge.

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Not all fat on your body is created equal. For instance, much of the fat around your abdominal area is called visceral fat, which is known as the “harmful” type of fat. This is because the fat sits around your vital internal organs, which can increase your risk of certain diseases.

Unfortunately, as you age, your risk of having excess visceral fat actually increases. However, the good news is that through exercise and incorporating healthy eating habits, you can start to lose the excess visceral fat around your abdominal area.

Continue reading to learn about the expert-recommended eating habits that can help you trim excess belly fat. And for more healthy weight loss tips, check out The 21 Best Weight Loss Tips of 2021.

According to Morgyn Clair, MS, RDN, author at Fit Healthy Momma, cutting out sugar (especially sugary beverages) or lowering your intake of it is one of the best ways to lose belly fat as you age. “Studies consistently show that excess sugar leads to unwanted fat, especially fat that’s stored in the abdomen,” she says.

A study published in the Journal of Nutrition also found that regular consumption of sugar-sweetened beverages was associated with an increase in volume of abdominal fat in adults.

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Another tip that Clair has for those trying to lose some belly fat as they get older is to track their calories during the day. And although some people may be wary of this process, Clair says you may only need to do it for a little while to get a good idea of what your body needs.

“Many people underestimate how much they are actually eating, so I suggest tracking for at least a week so you can get a good picture of your current calorie intake,” says Clair, “and that makes it easier to point out meals and days when your calories are too high, which contribute to excess fat storage.”

It may be time to ditch the white bread and refined carbs if you’re trying to lose weight this year. According to Elizabeth Ward, MS, RDN, co-author of The Menopause Diet Plan, A Natural Guide to Hormones, Health, and Happiness, “eating whole grains instead of highly refined grains is associated with a lower risk for excess belly (visceral) fat.”

And if you’re wondering where to start on switching to whole grains, Ward suggests “whole-grain breads, cereals, quinoa, whole-wheat pasta, or popcorn.”

RELATED: One Major Effect of Eating Fiber-Rich Foods, Says Expert

Another habit that may be contributing to more belly fat is one that often goes completely unnoticed by those who are trying to lose weight, and that is eating the majority of your calories in the evening hours.

“Your body processes food more easily earlier in the day because that’s when insulin is more effective, which is the hormone that moves glucose produced by digestion into your cells for them to use as energy,” says Ward, “and as insulin becomes increasingly sluggish as the day wears on, eating heavily at the end of the day boosts the chances of storing what you eat as fat in your abdominal area.”

And for more, check out these 108 most popular sodas ranked by how toxic they are.

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