Staying lean as you get older gets harder and harder each year, especially if you’re over 50. A 2013 review by the Agency for Healthcare Research and Quality found that the average weight gain is 1-2 pounds per year–and while it may not seem like that much, over time that can quickly add up.

If you’re looking to maintain a lean physique as you age, the #1 eating habit you should do is to make sure you’re eating protein at every meal.

“One of the best habits to do after the age of 50 to maintain a lean body is to eat protein at each meal and snack,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.

Ehsani explains that this is key because it requires calories to digest protein.

“So when you go to eat a piece of protein whether it’s a piece of grilled chicken breast, fish filet, a hard-boiled egg, or a handful of edamame—these protein-rich foods temporarily rev up your metabolism when working to break down and absorb the protein,” she says. “Therefore, helping you preserve not only your muscle mass, bone mass, but also help keep you lean—the more muscle mass you have the less fat mass you have.”

Plus, she adds that muscle is more metabolically active than fat mass, which means the more you have, the more you could be burning throughout the day at rest or when exercising.

“As we age, our muscle mass slowly decreases as well as our bone mass, but one way to better preserve and prolong their health is by consuming sufficient protein at each meal too,” she says, which is also backed up by research.

To add more protein to your diet, Ehsani has a few suggestions for you. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“Are you eating enough protein and including a protein-rich food at each meal? Snack time? If you have a meal tracking app, you could also track it there too and see how many grams of protein you are consuming at each meal,” she says.

“If you typically have pancakes or a piece of toast for breakfast for example, what are you including with it? Are you adding a smear of peanut butter or almond butter or adding in an egg or two? If so, you might be good at breakfast when it comes to protein,” says Ehsani. “If you are just adding butter or cream cheese, that likely isn’t enough protein. If you are consuming a whole wheat pancake or sprouted toast for example, it might actually have a decent amount of protein, so it really depends on what you are eating.”

RELATED: 9 High-Protein Breakfast Ideas to Help You Lose Weight

“Do you include a source of protein at lunch and sufficient amounts of it? For most people, 3 oz of protein (or between 15-20 grams of protein per meal), which is equal to the size and thickness of a deck of cards is enough to include at each meal,” says Ehsani. “So if you’re just sprinkling some chickpeas on your salad at lunch, that might not be enough protein.”6254a4d1642c605c54bf1cab17d50f1e

“Are you just having chips? Or just having fruit? Try to add in hummus, a black bean dip or add a handful of pistachios, walnuts, pumpkin seeds, or a cup of cottage cheese,” suggests Ehsani.

RELATED: 9 Best High-Protein Snacks for Rapid Weight Loss

Remember adding more protein into your meals and snacks doesn’t mean you need to only eat animal sources of protein—you can get sufficient protein from eating plant-based sources of protein too like edamame, tofu, seitan, Greek yogurt, cottage cheese, nuts, seeds, sprouted grains or breads,” says Ehsani.

Finally, don’t rule out working with a Registered Dietitian Nutritionist to determine your specific protein needs and what your goals should be for protein intake. (You can find an RDN by visiting eatright.org, and clicking the “Find An Expert” tool.)

Source link

The post #1 Best Eating Habit for a Lean Body After 50, Says Dietitian — Eat This Not That appeared first on Heal your health yourself.

It may seem like losing weight has everything to do with what you eat and how often you move your body. However, it turns out that there may be ways to get your brain in on the action in order to achieve a lean and healthy body.

Dr. Ellen Albertson, a registered dietician, nutritionist, and psychologist, as well as the author of ROCK YOUR MIDLIFE: 7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter, offers the following three ways to “reprogram your brain for weight loss.”

Keep reading to discover and adapt her tips, and next, don’t miss these 10 Weight Loss Recipes People Are Obsessed With.

First, it’s key to “manage stress/cortisol effectively so you don’t turn to comfort food to feel better,” Dr. Albertson explains.

Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND, and the Senior Director of Worldwide Nutrition Education and Training, confirms to Eat This, Not That!: “A big key to weight loss is behavior modification, which is a sort of reprogramming if you will.”

“To effectively lose weight and keep it off, it’s critical to focus on the behaviors that are getting in the way of progress, and learn to modify those behaviors in order to reach goals.”

Related: Don’t forget to sign up for our newsletter for more of the latest health and food news!

Beyond that, you need to nourish your microbiome. “Research shows that not only does having a healthy microbiome support weight loss, it can also boost your immune system and mood,” Dr. Albertson explains.

Related: One Major Effect Gut Health Has on Your Blood Pressure, New Study Says

According to Dr. Alberston, the third way to reprogram your brain for weight loss is to “use self-compassion to regulate your emotions so you don’t eat your feelings.”

Indeed, Holli Rovenger, a dietitian and wellness professional couldn’t agree more with Dr. Albertson’s tips. While noting that Dr. Albertson’s suggestions “have all been studied and proven successful,” Rovenger tells Eat This, Not That!: “In my opinion and experience, reprogramming your brain, along with retraining your taste buds and using behavior modification, is the way to long-term weight loss. If it was just about the food, people would not be enrolling and re-enrolling in all the large weight loss programs.”

Related: The #1 Best Food to Crush Hunger Cravings and Lose Weight Fast

However, Rovenger also adds this one important tip to Dr. Alberston’s list: take your time.  “Reprogramming your brain along with behavior modification should be done in a slow, steady, and consistent process to be successful,” Rovenger says.

To find out more about ways to achieve a lean body for good, be sure to read 200 Best Weight Loss Tips.

Source link

The post 3 Ways to Reprogram Your Brain to Achieve a Lean Body, Dietitian Says — Eat This Not That appeared first on Heal your health yourself.

As you get older, what you pour into your glass may be the last thing on your mind. However, it’s more important than ever to stay hydrated once you age past half a century. According to the Mayo Clinic, older people naturally have a lower volume of water in their bodies, typically because they have a higher percentage of body fat (which contains less water than lean muscle tissue).

“As we age, the natural thirst sensation decreases,” says Amber Pankonin, MS, RD, registered dietitian, and owner of the Stirlist.

Besides fending off dehydration, staying hydrated after 50 is also key if you’re trying to get lean.

“Some studies have shown that poor hydration status could be associated with a higher body mass index,” says Pankonin. “This might be because people will often confuse thirst for hunger, or choose to hydrate with beverages that contain calories instead of choosing low-calorie or no-calorie options like water.”

To stay fit and healthy after 50, think about what you’re drinking as much as what you’re eating with these simple drinking habits for a leaner body. Read on, and for more on how to eat healthy, don’t miss 7 Healthiest Foods to Eat Right Now.

If you want to get lean, know that water plays a big role in the process of breaking down fat. “You’ve got to stay well-hydrated if you want to lose fat mass!” says Brittany Michels, MS, RDN, LDN, registered dietitian nutritionist for The Vitamin Shoppe.

“Almost all of the body’s major systems depend on water to function and thrive,” says Michels, adding that lipolysis (the breakdown of fat), specifically, requires water, so being adequately hydrated greatly impacts weight management.

“Without the presence of water it would be impossible to break down fat and lose fat mass,” says Michels. “Therefore, we must consume our baseline fluid needs to support a healthy metabolism and obtain a lean body.”

“Additional perks of adequate water intake are improved satiety and digestion. If keeping track of intake is difficult, consider buying larger bottles and setting an afternoon alarm to remind yourself to start on the second bottle.”

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

“If you go to your favorite coffee place, a nitro cold brew with a small amount of cream is about 70 calories compared to the vanilla latte or mocha that might have around 400-500 calories,” says Pankonin. “This could add up over time, especially if ordering one of these specialty drinks is a daily habit.”

“Added sugar jumps blood sugar, halts fat metabolism, increases cravings, and negatively impacts mood,” says Michels. “If you’re unable to meet your water goal, consider supplementing with other non-sugar sweetened beverages, such as citrus spritzer carbonated water or herbal tea.”

“Alcoholic beverages can often have more calories than most people realize,” says Pankonin. “Alcohol has 7 calories per gram, so it can be very easy to consume more calories than you realize.”

“Green tea contains both caffeine and the flavonoid epigallocatechin gallate (EGCG), which help speed up metabolism and trigger the breakdown of fat molecules,” says Michels. “Studies confirm that moderate consumption of green tea may reduce waist circumference, belly fat, and overall body fat mass. If you’re not a fan of drinking green tea, consider taking green tea extract or EGCG in capsule form.”

“Proper water intake can help keep muscles hydrated and help with recovery,” says Pankonin. “Poor hydration can lead to muscle cramps and weakness which might prevent you from working out or make your workout extremely difficult.”

“Apple cider vinegar contains the compound acetic acid, which has been found in research studies to improve satiety, blood sugar management, and digestion (all supporting weight-loss efforts),” says Michels. “Raw, organic options with the mother provide the most nutrients & benefits. For an added boost: drink another round later in the day.”

“Calorie-free beverages like water or flavored waters with no calories can offer hydration and might help curb cravings for high-calorie foods,” says Pankonin. “Drinking water not only helps improve hydration but might also help increase fullness especially when consumed before or with meals.”

Read this next:

Source link

The post Simple Drinking Habits for Getting a Lean Body After 50, Says Dietitians — Eat This Not That appeared first on Heal your health yourself.

Sometimes when we try to lose weight, we don’t always get the results we hope for. But it’s not always because of obvious problems. If you’re in your 40s and have been trying to lose weight for quite some time but keep hitting roadblocks, there may be some underlying reasons that you’re not aware of yet.

For instance, even when you exercise regularly and change around your diet, small choices throughout the day can still hinder your progress. These habits can be harmful to your process because they can easily go unnoticed. That’s why we talked with a few experts to get their take on some of the drinking habits you may want to avoid to get a lean body after 40.

Continue reading to learn about drinking habits to stay away from when you’re trying to lose weight. And for more healthy eating tips, make sure to check out 7 Healthiest Foods on the Planet.

There’s nothing wrong with putting some delicious creamer into your morning cup of coffee, but registered dietitian Sarah Williams, MS, RD warns that it can quickly pack on the calories.

“Coffee creamers can be a hidden source of excess calories for many people, and I’ve had clients discover they were getting over 200 calories each day from coffee creamer without realizing it,” says Williams, “so instead, I recommend adding a tablespoon of half and half (which has about 20 calories) and using something like stevia as a sweetener.”

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Alcohol in moderation is usually okay for your health. In fact, some studies have suggested that moderate consumption of red wine (one glass per day) can have positive benefits on your heart health. And many “Blue Zone” parts around the world, areas where the average lifespan is longer, partake in drinking wine on a daily basis.

However, registered dietitian Lindsey DeSoto, RDN, LD, owner of The Dietitian Momma warns that it is far too easy to go past a “moderate amount,” which can negatively impact your health goals.

“The typical glass of wine or beer can contain around 160 calories, and this can easily lead to consuming an extra few hundred calories and unwanted weight gain,” says DeSoto, “and even low-calorie options can impact your body composition because when you consume alcohol, your body uses it as a source of energy before fat or carbohydrates, which leads to excess storage of lipids and glucose, ultimately being stored as extra fat.”

Drinking excess amounts of sugar is of the quickest ways to get off your weight loss track. In fact, a study published in Circulation found that sugar-sweetened beverages (think sodas and sugary processed juices) were directly linked to excess fat around the belly.

“Drinks with excess sugar also cause blood sugar spikes and can contribute to feelings of unnecessary hunger,” says registered dietitian Morgyn Clair, MS, RDN, an author at Fit Healthy Momma, “and some of the worst choices are things like margaritas, piña coladas, and cocktails made with heavy syrup and regular soda.”

RELATED: The #1 Worst Drink That Increases Belly Fat, Says Science

It may be tempting to switch over to diet sodas to avoid the added sugar, but studies, unfortunately, show that these most likely won’t help your weight loss goals either.

“Despite having zero calories and sugar, overconsumption of diet drinks can prevent you from having a lean body because artificial sweeteners found in diet sodas can lead to food cravings and excess calorie intake,” says DeSoto, “and a study from earlier this year found that diet drinks made with the artificial sweetener sucrose can cause an increase in appetite and cravings for high-calorie foods in people who are obese.”

Read these next:

Source link

The post Drinking Habits to Avoid for a Lean Body After 40, Say Dietitians — Eat This Not That appeared first on Heal your health yourself.

If you’re 40 or thereabouts, your life is probably pretty busy. You’re at the peak of your career. If you have kids, they are eating up a ton of your time. Maybe you’re not exercising as much ask you’d like to because of the above. And maybe you’re still entrenched in those eating habits you established in your late 20s and 30s.

Your 40s are the perfect time to assess your lifestyle and health. Have you put on a few pounds? That’s pretty common for the 40-something. As we age, many of us move less, lose muscle mass, and often consume as much if not more than we did when we were younger, says Liz Weinandy, MPH, RDN, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center in Columbus. “If you are over 40 and have started to put on some pounds, rethink your total calorie needs,” she says. “It changes as our lives change.”

Overlooking how your calorie needs change as you age isn’t the only reason why you may not be able to maintain a lean body. There are many eating habits you once had that now pack on the pounds as your body has changed. Avoid these eating habits that registered dietitians say pack on the calories that are keeping you from achieving that lean body at 40+, and for more on how to eat healthy, make sure you learn of these Breakfast Habits to Avoid If You Want to Lose Visceral Fat, Say Dietitians.

Aim to eat the bulk of your calories during the daytime hours. “If you are seeing your blood sugar trend upwards, eat fewer carbs at night and move them to the morning and early afternoon when your body can handle them better,” suggests Weinandy. “Research is showing that late-night eating is really not good for us.”

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

“It’s easy to grab a glass of wine or a beer after a long day especially when dealing with the added pressures of life that come in our 40’s,” says registered holistic nutritionist Pamela Barton, founder of Butterfly Holistic Nutrition + Lifestyle. “However, our bodies process alcohol less efficiently as we get so regular drinking will increase fat stores and can contribute to a fatty liver.”

Weight gain in our 40s is often followed by drastic attempts to lose it by severely restricting calories, which is nearly impossible to sustain, or eating unsatisfying “diet” meals, which can lead to binge eating later on. Trying to lose weight fast usually fails and exerts an emotional toll on the dieter. “Repeated attempts to lose weight can be more harmful than just remaining at a higher weight,” says registered dietitian nutritionist Laura Krauza, MS, LDN, of Waistline Dietitian. “Studies have reinforced the connection between dieting to lose weight and weight cycling and suggest that yo-yo dieting most strongly predicts future weight gain.”

In other words, avoid unpredictable, haphazard, unplanned eating that results from not being on a relatively regular eating schedule that works with your body’s natural circadian rhythms. Spur-of-the-moment eating “confuses the body, triggers unwelcome blood sugar fluctuations, throws your hunger hormones out of whack, and disrupts sleep,” says Isa Kujawski, MPH, RDN, a functional mind-body nutritionist and owner of Mea Nutrition LLC.

For most women over age 40, simple carbohydrates become harder to process and use without being stored as fat. But we like our refined flour products and sugary snacks and beverages. “If you like carbs, switch to more complex carbohydrates, such as sweet potatoes, whole oats, brown rice, and quinoa,” suggests Krauza. Pay attention to nutrition facts and ingredients labels. “Skip the breads and baked goods as much as you can,” says Krauza. “Highly processed, refined foods are typically calorically dense with relatively low nutrient density and contain a host of ingredients that may be foreign to the body and not only detrimental to your waistline, but to your overall health,” adds Kujawski.

Keeping a food log not only illustrates what you’re swallowing but when. If you keep track of everything you eat, you may find that you’re eating meals and snacking throughout the day and your “eating window” has grown to maybe even 16 hours. “Studies have shown that in order to remain lean and avoid blood sugar imbalances—which contribute to belly fat—intermittent fasting and other time-restricted eating strategies can support a healthy body weight,” says Barton. A new study found the #1 Best Fasting Schedule for Quicker Weight Loss.

Read these next:

Source link

The post Eating Habits to Avoid for a Lean Body After 40, Say Experts — Eat This Not That appeared first on Heal your health yourself.

Sometimes even after changing up your diet and exercising regularly, you may not always see the results you had been hoping for. This can especially be the case if you’re looking to lean out and get more toned after 40.

Getting lean can become even more difficult as you age because your body undergoes changes that may affect your daily health routines. Thankfully, there are small changes you can make to your eating and fitness habits that can help you get the results you want. Here are some easy eating habits for a leaner body after 40, and for more healthy eating tips don’t miss 15 Underrated Weight Loss Tips That Actually Work.

Losing weight and building muscle is a key to leaning out, and one of the ways you can achieve this is by making sure you have enough protein in your diet.

“Muscle mass tends to decrease as we age,” says healthy aging expert and registered dietitian Abby Sauer, MPH, RD. “Researchers have shown we stand to lose as much as 8% of our muscle mass per decade starting in our 40s and this pace accelerates after age 70.” This is important not only to our overall health and functioning but also specifically to our goals for weight loss and a lean body.

So to combat this muscle loss, Sauer suggests “incorporating high-quality protein in your diet.”

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

It’s also crucial as you get older to make sure you’re getting enough vitamins and minerals in your diet, which will not only support your immune system and help you live a healthier life, but it can give you the energy and vitality to exercise and achieve the leaner body you desire.

“Make sure to get essential vitamins and minerals like vitamin C, D, B12, and zinc through foods like oranges, leafy greens, peppers, strawberries, salmon, tuna, fortified yogurt, and milk,” says Sauer.

READ MORE: Popular Foods to Strengthen Immunity After 50, Say Dietitians

“Being on the go with hectic schedules makes it challenging to get healthy meals and snacks,” says Sauer, “so try keeping healthy options handy to avoid choosing fast food or options high in fat or calories.”

If you’re curious about one of Sauer’s favorite on-the-go snacks, she says she usually goes with something like Abbott’s Ensure Max Protein shakes, “because they come in a variety of flavors with 30g of high-quality protein, plus 25 essential vitamins and minerals like vitamin C, D, B12 and zinc that can help support immune health.”

RELATED: 13 Best Protein Shake Recipes For Weight Loss

According to Trista Best, MPH, RD, LD at Balance One Supplements, intermittent fasting can be a helpful tool for those over 40 to lose weight and live a healthy lifestyle.

“Weight loss is attributed to the decrease in food while the immune benefits are from specific cellular processes that occur,” says Best, “and damaged cells are more easily removed from the body during this time as the digestive tract can focus on this process alone as the immune system is essentially reset.”

Although fasting may be a helpful tactic for some, it’s important to talk with a medical professional before beginning to make sure it’s right for your body and lifestyle.

Read these next:

Source link

The post Simple Eating Habits for Getting a Lean Body After 40, Dietitians Say — Eat This Not That appeared first on Heal your health yourself.

The worst drinks for a lean body are those that are easy to make habitual to the point where you consume them nearly every day, maybe even multiple times a day, and don’t even realize you’re doing it. They are the drinks that don’t feel heavy in your hand or thick and creamy in your mouth nor are they filling when they finally reach your stomach.

We asked our nutritionist friends to name their picks for worst drinks for habitual drinking. Read on to discover what they are, and for more on how to eat healthy, don’t miss 15 Underrated Weight Loss Tips That Actually Work.

Many dietitians point to sugar-sweetened beverages, especially soda, as the worst possible drink to make a habit of because it’s basically just sugar and water. “Soda is very high in sugar and calories; a 24-ounce soda can have 60 grams of sugar, the same as 12 teaspoons of sugar,” says Brenda Peralta, RD, a writer for FeastGood.

Soda and other sugary drinks are so hard to avoid because we have been programmed to order soda whenever we place an order for fast food. And sugary drinks are available everywhere you turn, especially in the grocery stores.

A new pilot study by the Center for Science in the Public Interest investigated the placement and promotion of sugary drinks, the top source of added sugars in the United States, across 16 grocery stores in one metropolitan area. On average, sugar-sweetened beverages appear in about 30 locations, including endcaps and checkout areas, within each grocery store and were featured in nine price promotions per location.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Even though they don’t have any calories, beverages that contain artificial sweeteners can be harmful to you if you want a lean body. “Studies show that artificial sweeteners may negatively impact your microbiome and cause glucose intolerance, which may make it harder to lose weight,” says USA Rx’s Heather Hanks, MS, who holds a degree in complementary and alternative medicine and specializes in holistic nutrition, gut health, and chronic disease management.

“Even when used in small amounts, you may still find that you crave more calories than you did before you drank that artificially-sweetened beverage,” says Hanks. A 2021 study published in JAMA Network Open adds to the evidence that drinks made with a specific artificial sweetener, sucralose, may stimulate the appetite by priming the brains of people with obesity to crave high-calorie foods.

Hanks’ recommendation: water is by far the best thing you can drink if you want a lean body.

RELATED: This Is What Happens to Your Body When You Drink Water

Morning coffee is arguably the most common drinking habit among Americans, which makes coffee potentially the worst drink for a lean belly.

“Coffee alone won’t cause weight gain, and, in some cases, it can improve your weight-loss efforts (by boosting metabolism and helping control appetite),” says Trista Best, RD, a registered dietitian at Balance Once.

But it’s those high-calorie sweeteners and high-fat creamers you add in that turn a coffee habit into an opportunity for serious weight gain, she says. The worst culprits are those specialty coffees made at coffee shops like Starbucks. That chain’s White Chocolate Mocha, made with whole milk and whipped cream, packs up to 620 calories and 67 grams of sugar, more than you’ll consume by eating five chocolate croissants!

RELATED: The #1 Worst Coffee Habit for Weight Loss, Says Dietitian

It’s easy to forget the number of calories in beer, wine, and cocktails when you’re enjoying yourself with friends at happy hour. So, here’s your refresher: There are two main reasons drinking alcohol regularly is the worst type of drinking habit for a lean body, according to Daniel Boyer, MD, a medical researcher with the Farr Institute. First, alcohol (ethanol) has calories, about 12 calories per ounce. While a regular beer may have about 150 calories per 12 ounces can, and a glass of red wine about 125 calories, some blended cocktails made with sugary mixers can top 600 calories.

Secondly, “taking too much alcohol makes your body prefer the excess alcohol to fat as an energy source,” says Dr. Boyer. So, you end up burning off the alcohol while your fat stores continue to build up in your body. One study demonstrated that when subjects were given four different meals, including one meal with alcohol, the booze-rich meal suppressed the oxidation of fat more than any of the no-alcohol meals.

Read this next:

Source link

The post 4 Worst Drinking Habits for a Lean Body, Say Nutritionists — Eat This Not That appeared first on Heal your health yourself.