No matter if you are 27 or 72 years old, adopting certain eating habits can help you lose weight and, in the process, cut your abdominal fat at any age. The critical word in this statement is “habits.” When you do something regularly, you make this behavior part of your normal routine.
The best way to lose weight reliably is to adopt important daily eating habits, which can be even easier than learning the guitar because eating is something you have to do several times a day. The motivation to eat is automatic: you’re hungry! – Now you just need to have knowledge (and discipline) to eat well to lose weight. Keep reading and for more information on how to eat healthy, don’t lose your eating habits to lose abdominal fat as you get older, dietitians say.
A balanced breakfast that you eat every morning is the basis of your eating habits for the rest of the day, says a registered dietitian nutritionist. Kim Rose, RDN, CDE, a certified specialist in diabetes care and education. Although recent studies have called into question the long-held belief that those who eat breakfast tend to be thinner than those who eat breakfast, many dietitians still believe that a breakfast with protein, healthy fats, and fiber is a standard habit for adopt for good health. and loss of belly fat. Because?
One reason is that it provides slow combustion energy throughout the morning and prevents us from eating donuts at 10am.
“If you eat a hearty breakfast, you’ll change your calorie intake the rest of the day,” Rose says. Some studies show that people who eat a hearty breakfast consume fewer calories at dinner, have less appetite, and improve their insulin sensitivity. Because you tend to eat more carbs at breakfast than at any other time of the day, it can help you check out the top 22 carbs to reduce belly fat.
Get in the habit of writing down what you eat to lose belly fat as you get older. It is a classic weight loss tool backed by thousands of dietitians and backed by science. “Dietary self-control,” that is, the recording of all foods and beverages consumed, as well as the portion size and method of preparation, “is constantly associated with successful short- and long-term weight loss.” write the authors of a 2019 study in the journal Obesity.
In their small study, participants who recorded three meals a day and took about 15 minutes a day to do so lost at least 5% of their body weight by the end of month 6 of the program.
The best way to reduce calories and start losing belly fat is to eliminate empty calories from sugary drinks (SSBs). You don’t need a study to convince you, but here’s one: a Physiology and behavior The study found that each sugary drink consumed provided an average of 147 additional calories to participants’ total daily energy intake.
The easy way to reduce SSB calories is to drink water. And the best move is to drink a glass of water all day, as long as you’re thirsty. “Wherever you are, your water bottle should be,” says Eatthis.com medical board nutritionist Ilana Muhlstein, RDNauthor of You can leave it! How I dropped 100 pounds enjoying carbs, cocktails and chocolate, and so can you! She recommends getting into the habit of drinking two glasses of water as soon as you wake up and two more before each meal.
If you’re hungry for a snack at work, while you’re driving your car, at your child’s Little League game, or while you’re watching TV, you’ll go to the vending machines, stop at Quick Mart, buy a chili dog, or grab a bag of chips unless you prepare in advance. To avoid grabbing high-calorie foods at your fingertips, store some nuts in a small plastic bag in strategic places.
“Walnuts are an excellent source of alpha-linolenic acid (ALA), a vegetable form of healthy omega-3 polyunsaturated fats,” says a registered dietitian. Molly HembreeMS, RD, a certified plant nutrition expert and a member of our board of medical experts. Snack them alone or mix them with yogurt or hot oatmeal, he suggests, to reduce belly fat as you age.
Related: Secret side effects of eating new foods, says dietitian
Eating certain types of food can slow down digestion, making you feel full and satisfied, so your appetite slows down. And as a result, you end up consuming fewer calories. The best way to slow things down in the digestion department is to get into the habit of eating foods rich in a certain type of vegetable fiber called soluble fiber. The soluble fiber, as its name suggests, dissolves in water. It forms a thick, sticky gel that slows down digestion.
Good sources of soluble fiber are beans, oats, peas, pears, apples, carrots, barley, flax seeds and psyllium. A study in the journal Obesity found that consuming soluble fiber regularly reduces the accumulation of visceral (deep) belly fat, especially when combined with regular vigorous exercise. The average American adult is about 15 grams below the American Heart Association’s recommendation of 30 grams a day of dietary fiber and suggests that increasing your intake to 25 grams or more a day would help you lose fat. belly as you age.
Researchers at the University of Illinois at Chicago say that intermittent fasting is an effective way to lose significant weight and help people improve their metabolic health. A report on Annual reviews who analyzed 25 studies found that the 5: 2 diet (where two days a week are fast days) and the alternate day fast (where a 500-calorie meal is allowed on fast days) both resulted in a loss. weighing up to 8.% of body weight for eight weeks. These two fasting diets also helped participants maintain an average weight loss of 7% for a year.
“[Fasting is] certainly effective for weight loss and has gained popularity because no special foods or applications are needed, “said study author Krista Varady, a professor of nutrition at the UIC’s Faculty of Applied Health Sciences in a press release.
Related: A surprising side effect of intermittent fasting, says a new study
If you are an impulsive eater, study in the magazine gana suggests that you may want to make it a habit to stop drinking after a glass of wine (or stop drinking altogether). Here’s why: In the study, 283 low- and moderately overweight alcohol drinkers went through a program to curb their alcohol use. At the end of treatment, the researchers found that reducing alcohol consumption did not affect weight loss. However, in those participants who ate impulsively, less alcohol correlated with a less impulsive snack and, subsequently, greater weight loss.
Researchers say their findings suggest that highly impulsive people may be at risk for overeating during and after drinking sessions. If you feel like it, get used to drinking a glass of water between each alcoholic drink and consider your inclination to order pizza and wings after drinking a few.
If you don’t have grapefruit on your weekly grocery list, consider adding it to your shopping cart if you want to lose belly fat. That’s what happened in a 12-week pilot study at the Scripps Clinic Metabolic Research Center, according to a report by the Journal of Medicinal Foods.
It was a small study, but when 91 obese patients were placed in randomized groups, the group that ate half a grapefruit before each meal three times a day lost 3.6 pounds, while those who drank grapefruit juice three times a day they lost 3.3 pounds. significantly more weight than the placebo group. And many who ate grapefruit lost more than 10 pounds! The researchers were unable to explain the reason for the weight loss, but said that it was reasonable to include grapefruit in your diet if you are trying to lose weight. Maybe it had something to do with the fact that nothing tastes good after having grapefruit! However, here are some other ways in which eating fruit can help you lose weight.