Everyone seems to want to put a metal pedal in life, and the need for speed is not productive when it comes to weight loss. We want to see results immediately. However, the rate of weight loss seems to be declining as we get older. Or is it?
The prevailing view that metabolism slows down as we grow older has been questioned over the past year in a study by the journal Science. Researchers at Duke University have found that metabolism remains stable throughout your life, decreasing by about 3% per year until you reach the age of 20 and then increasing until you reach the age of 60, when it again decreases by 1% per year.
The study surprised many who attended the historic conference that changes in metabolism due to aging have contributed to weight gain. Still, your lifestyle may affect your ability to diminish. So let's review the key eating habits that nutritionists say can speed up weight loss as you grow older.
1. Avoid the latest fashions
You can be drawn to the claims of every new or old meal plan you see.
"Most foods have limitations, they are challenging to follow, and it makes no sense to stick to them for a long time," warns Sandy Younan Brikho, RDN, owner of The Dish On Nutrition. "If you like what you eat, and if you lose weight in this process, you will not only lose weight, but also keep it!"
Instead of dieting, Brikho recommends adding to a diet that can help with weight loss.
2. Accept the half plate rule
A simple moral strategy that will reap huge benefits over time. Briko says that getting used to covering half your dinner plate with vegetables helps increase your fullness, prevents overeating, and helps you get the nutrients you need.
"Do this and you won't have to double the portion of pasta and meatballs to feel full," he said. "You will lose weight over time by automatically reducing your intake of other high-calorie foods."
3.Reduce the size of the part
Even if your metabolism does not go down, you may be burning fewer calories because you are not working out every day or you are not getting enough sleep. If, for whatever reason, your calorie burn is not what you used to be and you have not reduced your calorie intake equally, you will gain weight.
Avoid that situation and lose weight by reducing the size of your food portions, suggests Jesse Feder, RDN at Strength Warehouse USA.
"You don't have to change your diet, just the amount," Feder said. "In today's culture, we often eat until we can no longer breathe. I always tell my clients to stop eating when they feel satisfied."
Tip: Put down your dishes and drink water between bites
"By doing this, we can begin to control the hormones that make us feel full," Feder said.
4.Shoot for 25 grams of protein
Making sure you eat enough protein daily is the most important dietary practice you can use, according to Katie Tomaschko, RDN with Sporting Smiles.
"Protein is the most nutritious and will reduce obesity by avoiding calorie intake," he said.
There is another important reason to eat more protein: protein helps to build and maintain lean muscle mass that is often reduced with age.
"Muscle burns more calories than fat and is one of the only ways you can grow your body," Tomaschko said.
He recommends getting 25 to 30 grams of protein in each diet to ensure you get the most out of it. Share those proteins with these Low-Speed Exercises to Accelerate Stomach Fat Loss, According to the Trainer.
5. Cut back on sugar
“Dietary sugar is everywhere — even foods that look healthy like yoghurt and grains sometimes contain a lot of extra sugar,” says Janet Coleman, RD of TheConsumerMag. "Reducing sugar intake in sugary drinks and packaged foods and their low calories will help speed up your weight loss."
Coleman suggests substituting sweets for fruits, especially berries.
"Berries are rich in antioxidants that help fight free radical damage while improving the health of our cells," he said.
6. Carry a canteen
Getting used to carrying a water bottle with you in the car, at work, when shopping, can help you lose weight faster for several reasons, says Tomaschko. Drinking water can help depress your diet and help improve your energy and metabolism. it fills your stomach, helping to ward off hunger. Carrying water to your destination, does not encourage you to buy sugary drinks to quench your thirst.
He says: “Drinking water is essential to good health. "It's very important to drink as much water as you can throughout the day," said Tomaschko.
You might even consider carrying your water bottle to a family gathering where alcohol and sugary drinks are served. There is a clear link between alcohol consumption and cold sugary drinks and metabolic disorders such as type 2 diabetes, obesity, and heart disease, Feder said.
7. Make food more difficult
In other words, choose complex carbohydrates such as beans, quinoa, 100% whole grain bread, and steel-cut oatmeal. Complex carbohydrates are rich in fiber, which helps us stay hydrated for longer, so we eat less between meals, says Laura Krauza, RDN, owner of Waistline Dietitian. Nutritionists recommend that women shoot to consume about 25 grams of fiber a day while men should reach 38 grams.
Some of the best sources of fiber per serving, except the above, include raspberries (8 grams), split peas (16 grams), bran cereal (5.5 grams), lentils (grams) 15.5), black beans (15 grams), and air. - popcorn (3.5 grams).
Stressed out of time and need fast drive-thru fast food? Here's the # 1 Fast Food Fatty Diet Order, Dietitian says.
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