The Good Dietary Habits For a Healthy, Lean Body After 50
We all know the saying, 'Our body is a
machine of living.' We're the first to agree with this statement, just
take a brief look at our health or recipes section for proof (and some
truly good tips, might I say so myself). And the higher quality fuel you
feed it, the better it will run. But even high-quality fuel must be
changed as our body ages - your body is not the same machine it was when
you were 20. For example, did you know that aging adults naturally have
a lower volume of water and a higher volume of fat in the body?
In this article, we'll provide you with
some practical weight loss tips and good eating and drinking habits to
acquire after you turn 50.
1. Drink at least half your weight in ounces of water.
For example, if you weigh 132 Ibs (60 kg),
you should aim to drink at least 30 fl oz (890 ml) of water a day.
That's only the minimum. You can definitely drink more if you feel that
you need it. Remember that, as you age, the natural sensation of thirst
decreases, so you're less likely to notice when you're dehydrated. If
you work out, remember to stay hydrated before, during, and after your
session, as this will help with post-workout recovery.
2. Try swapping heavily creamed or sugary drinks with leaner options
If you're a heavy consumer of caffeine and
enjoy flavored coffee drinks like vanilla and mocha lattes or Starbuck's
frappuccinos, try swapping them with a leaner cold brew coffee from
time to time. Remember that we gain weight mainly from sugar, not fat.
Think about it like this: eating a fat-rich avocado daily won't make you
gain weight like eating a daily sugary doughnut will.
You can also read about alternatives to caffeine. The same
principle goes for tea and soft drinks like sodas. We recommend
sweetening your drink with unprocessed honey instead of sugar or
artificial sweeteners and trying sparkling water instead of sodas.
If you don't enjoy drinking water you could brew yourself some nice hot
or cold tea. Green tea, for example, has a plethora of benefits.
3. Drink to keep your figure
Remember that alcohol has 7 calories per milliliter, so it can be very
easy to accumulate calories unnoticed. We're actually big fans of wine
and such and do encourage you to keep enjoying the occasional alcoholic
drink if you do. But as with everything, the poison is in the dosage.
Starting your day with a drink of 1 tablespoon of apple cider vinegar
diluted in a minimum of 8 fl oz (240 ml) of water is an easy way to keep
that lean figure of yours - its acetic acid content will help blood
sugar management.
4. Eat more frequently to increase metabolism
As crazy as it may sound, this advice is
backed by dietitians. In an article about boosting metabolism, a doctor
says that "Having a small meal or snack every 3 to 4 hours keeps your
metabolism cranking." A registered dietitian and nutritionist says,
"Eating more frequently throughout the day will increase your
metabolism." She explains that the aim of frequent smaller meals instead
of occasional bigger meals is to keep hunger at bay.
Now that we've got proof, how can we translate it to new habits? Brikho,
as well as many other nutritionists like her, understands that
transitioning to new eating habits is challenging. Therefore, she
suggests "starting small, adding a snack and then gradually another
meal."
5. Get acquainted with resistant starch
Resistant starches are named so because
they're "resistant" to digestion. They pass through the small intestine
undigested and are fermented by gut bacteria. The by-products from this
process "help improve the insulin response and decrease fat storage
around the waist," according to a gut health expert. Legumes,
raw bananas, potatoes, seeds, nuts, and grains are some examples of
foods that contain plenty of resistant starch.
6. Follow the 50% rule
The rule simply says to cover half of your
plate with vegetables every time you eat. These can be raw, cut veggies,
but you could also season them with olive oil, salt, pepper, sumac,
vinegar, mustard, garlic, and simple oil dressing. Veggies can also be
cooked or baked, and may even come in the form of a hearty stew. As for the other half of your plate, a registered
dietitian nutritionist, suggests trying to "consume fat from plant and
marine sources, limiting animal sources."
7. Get plenty of fiber
Fiber will keep you fuller for longer. It also promotes a healthy gut
microbiome, as it feeds the good bacteria in your gut, thus reducing
bloating, gas, and supporting overall good digestion.