Every year, millions of women are confronted with the aging process. The inevitable slowdown in metabolism, the battle for stubborn fat, and concern about what lies ahead are enough motivations to make any fifty-something woman want to do something about it. But can you afford to be finicky or obsessive when it comes to your diet? No matter how well-meaning they may be, most diet plans are doomed from the start by an inability to provide long-term solutions. So, what types of eating habits should women in their 50s adopt if they want to lose weight? Let’s take a look at 11 good habits that can help you shed a few pounds––and keep them off!
Table of Contents
- Eat Small Meals
- Eat More Fruits And Vegetables
- Eat Less Sugar
- Eat Less Saturated Fat
- Eat Smaller Portions
- Eat Fewer Processed Foods
- Eat More Whole Grains
- Avoid Eating At Night
- Eat Slowly
- Drink Water
- Eat Low-fat Dairy Products
1. Eat Small Meals
Instead of three big meals a day, it’s healthier to eat smaller meals throughout the day. That way, you won’t get those pesky hunger pangs and your blood sugar will stay stable. Plus, if you’re eating too few calories in a day, it’s easier to overeat – so having smaller meals throughout the day is a great way to keep your portions in check.
2. Eat More Fruits And Vegetables
We all know that eating lots of fruits and veggies can help protect us from diseases like heart disease, cancer, diabetes, and obesity. The World Health Organization recommends we eat at least 400 grams of them each day, but according to the National Health and Nutrition Examination Survey (NHANES), only 9% of Americans are hitting that mark. No wonder only one in five Americans are healthy! If you’re looking to cut down on excess fat, don’t forget to eat your fruits and veggies – your body will thank you!
3. Eat Less Sugar
Hey, let’s talk about sugar! We all know it’s a problem – the average American eats way too much of it each year. And too much sugar can lead to some serious health issues, like diabetes, heart disease, and obesity. It’s sneaky, too – sugar hides in soda, processed foods, and even in seemingly healthy things like fruit juice, brown rice syrup, and whole grain bread. So, let’s work together to cut down on sugar and get healthier.
4. Eat Less Saturated Fat
Hey there, saturated fat can increase your cholesterol levels, so it’s important to watch your intake. It’s found in foods like eggs, butter, and fatty cuts of red meat. The American Heart Association recommends eating no more than 200 calories (or 40 grams) of saturated fat a day if you’re eating 2,000 calories in total. If you want to cut down on saturated fat, try lean cuts of meat like chicken and fish, as well as leaner cuts of red meat.
5. Eat Smaller Portions
If you want to lose weight, eating smaller portions is key! You’ll still be able to eat lots of food and feel satisfied, but you’ll be consuming fewer calories. That way, you’ll be able to control your weight, prevent overeating, and still enjoy the foods you love. And don’t worry, you don’t have to go hungry or skip meals to lose weight. Eating smaller portions and eating healthier will help you look and feel your best, so you can be confident and feel amazing!
6. Eat Fewer Processed Foods
Hey, have you noticed how much more processed food we’ve been eating lately? It’s pretty crazy! You might not know it, but there are a lot of processed foods in your diet. These foods may be easy to find in the grocery store, but they’re not the best for your health. Eating too many processed foods can lead to weight gain and even heart disease. Let’s try to limit our processed food intake, okay?
7. Eat More Whole Grains
Whole grains are such a great choice for your health! Not only are they more nutritious and full of fiber, but they also contain lots of other vitamins and minerals like vitamin B, vitamin E, iron, magnesium, and selenium. Eating whole grains has been linked to a range of health benefits, like reducing your risk of obesity, heart disease, type 2 diabetes, colorectal cancer, and high blood pressure. Eating more whole grains is a great way to stay healthy and keep your digestive system running smoothly. Plus, they’re packed with fiber, vitamins, and minerals so you’ll stay full for longer! It’s a win-win!
8. Avoid Eating At Night
Eating late at night isn’t the best idea – it can be hard on your digestive system and make you feel tired and sluggish. Plus, it can cause heartburn and other digestive issues, which can make it hard to get a good night’s sleep. If you’re looking to shed a few pounds, why not try skipping out on late-night snacks? It’s an easy way to cut down on calories and help you reach your weight loss goals. Give it a go and see what happens!
9. Eat Slowly
Taking your time when you eat can be a real game-changer! Eating slowly will help you know when you’re full and stop before you overeat. It’ll also help you feel satisfied sooner, so you won’t be tempted to eat too much. Pretty cool, right?
10. Drink Water
Staying hydrated is key to having energy throughout the day, so don’t forget to keep sipping that H2O! Drinking water helps your body digest food, break down nutrients and absorb them, regulate your body temperature, keep you thinking clearly, and keep your skin looking healthy. It also helps flush out toxins, keeps your kidneys and liver healthy, and helps your body transport nutrients. So, stay hydrated, girls!
11. Eat Low-fat Dairy Products
If you’re looking to lose weight, eating a balanced diet is a great place to start. Make sure you’re getting your daily allowance of protein and carbs, but also watch your calorie intake. Variety is also important – choose low-fat dairy products for the muscle-building protein and calcium for strong bones, plus a range of vitamins and minerals. It’s all about making the right choices!
There’s no reason why you can’t lose those extra pounds and keep them off for good. Just remember that if you want to lose weight for 2023, it pays to take care of yourself first. The best way to do this is by getting the Healthi app to help you understand and achieve your weight loss goals. That way, when it’s time for those big events like weddings or birthdays, you’ll be ready and feeling healthy!