It doesn’t matter if you are 27 or 72 years old, adopting certain eating habits can help you lose weight and reduce belly fat at any age. The critical word in that statement is “habits”. When you do something out of habit, you make that behavior part of your normal routine.
The best way to lose weight reliably is to adopt some important daily eating habits, which can be even easier than learning the guitar because eating something you have to do several times a day. Motivation to eat is automatic – you are hungry! – Now all you need is the knowledge (and discipline) to eat right for weight loss. Read on, and for more on how to eat healthy, don’t miss Eating Habits for Losing Belly Fat as you age, dietitians say.
A well-balanced breakfast that is eaten each morning forms 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 the care and education of diabetes. Although recent studies have questioned the long-held belief that those who eat breakfast are usually thinner than those who do not eat breakfast, many dietitians still believe that breakfast with protein, healthy fats and fiber is the gold standard habit to adopt for good health. and loss of abdominal fat. Why?
One reason is that it delivers slow energy burning throughout the morning and prevents us from eating donuts during the 10am break.
“If you eat a hearty breakfast, you’ll change your calorie intake the rest of the day,” Rose says. Some research shows that people who eat a hearty breakfast consume fewer calories at dinner time, feel less hungry and improve their insulin sensitivity. Since more carbs are usually eaten for breakfast than at any other time of the day, it may help to review the 22 best carbs to reduce belly fat.
Make it a habit to keep track of what you eat to lose belly fat over the years. It is a classic weight loss tool supported by thousands of dietitians and supported by science. Daily “self-control of diet”, ie recording all consumed food and drinks, as well as portion size and method of preparation “is consistently associated with successful short-term and long-term weight loss,” the authors of the study from 2019 write. Obesity.
In their small study, participants who recorded three meals a day and took about 15 minutes a day lost at least 5% of their body weight by the end of the 6th month of the program.
The best way to reduce your calorie intake and start losing belly fat is to remove empty calories from sugar-sweetened (SSB) drinks. You don’t need a study to convince you, but here’s one: a Physiology and behavior the study found that each sweet drink consumed contributed an average of 147 extra calories to participants ’total daily energy intake.
An easy solution to reduce SSB calories is drinking water instead. And the best move is to sip from a glass of water all day, whenever you are thirsty. “Wherever you are, your bottle of water should be,” says nutritionist Eatthis.com Medical Board Ilana Muhlstein, RDNauthor You can drop it! How I lost 100 pounds enjoying carbs, cocktails and chocolate — and so can you! She recommends that you get in 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 driving in a car, at your child’s Little League game, or watching TV, go to the vending machine, stop by Quick Mart, buy a dog with chili, or reach for a bag of chips unless you prepare in advance. In order not to grab high-calorie food at your fingertips, hide a few walnuts in a small plastic bag in strategic places.
“Walnuts are an excellent source of alpha-linolenic acid (ALA), a plant form of healthy omega-3 polyunsaturated fats,” says a registered dietitian. Molly HembreeMS, RD, a certified plant nutritionist and a member of our medical expert committee. Nibble them yourself or mix them into yogurt or hot oatmeal, she suggests, to reduce belly fat as you age.
Related: Secret side effects of eating walnuts, says dietitian
Consuming certain types of food can slow down digestion, which makes you feel full and satisfied, so hunger is delayed. And as a result, you burn fewer calories. The best way to slow things down in the digestive department is to get into the habit of eating foods rich in a certain type of plant fiber called soluble fiber. Soluble fibers, as the name suggests, dissolve in water. It forms a thick, sticky gel that slows digestion.
Good sources of soluble fiber are beans, oats, peas, pears, apples, carrots, barley, flaxseed and psyllium. A study in a journal Obesity found that regular consumption of soluble fiber reduces the accumulation of visceral (deep) abdominal fat, especially in combination with regular intense exercise. The average American adult lags behind by about 15 grams compared to the American Heart Association’s recommendation of 30 grams of dietary fiber per day and suggests that increasing consumption to 25 or more grams per day would help you lose belly fat as you age.
Researchers from the University of Illinois at Chicago say that occasional fasting is an effective way to significantly reduce weight, as well as help people improve their metabolic health. Report in Annual reviews which analyzed 25 studies showed that a 5: 2 diet (where two days a week are fasting days) and alternating fasting (where you are allowed one 500-calorie meal per fasting day) resulted in weight loss of up to 8% of body weight over eight weeks. These two starving children also helped participants maintain an average weight loss of 7% over the course of a year.
“[Fasting is] definitely effective for weight loss and has gained popularity because it does not require special foods or applications, “said study author Krista Varady, a professor of nutrition at UIC College of Applied Health Sciences in a statement.
Related: One surprising side effect of occasional fasting, says a new study
If you are an impulsive eater, study in a magazine Appetite suggests that you might acquire the habit of stopping drinking after a glass of wine (or stopping drinking altogether). Here’s why: In the study, 283 overweight people with low to moderate body weight went through an alcohol suppression program. At the end of the treatment, the researchers found that reduced drinking did not affect weight loss. However, in those participants who ate impulsively, less alcohol correlated with less impulsive snacking and, subsequently, greater weight loss.
Researchers say their findings suggest that highly impulsive people may be at risk of overeating during and after drinking. If that sounds like it, get in the habit of drinking a glass of water between each alcoholic beverage and be aware of your tendency to order pizza and wings after drinking them.
If you don’t have grapefruit on your weekly grocery list, consider adding it to your cart if you want to lose belly fat. This happened in a 12-week pilot study at the Center for Metabolic Research at the Scripps Clinic, according to a report in Journal of Medical Food.
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 lost 3 , 3 pounds, significantly heavier than the placebo group. And many people who eat grapefruit have lost more than 10 pounds! Researchers could not explain the reason for losing weight, but said it is reasonable to include grapefruit in your diet if you are trying to lose weight. Maybe it had to do with the fact that nothing tastes good after you eat grapefruit! Anyway, here are some more ways fruits can help you lose weight.