01
Eat more vegetables
A plant-based diet is simpler to maintain than a low-calorie diet, according to research, which also suggests it improves weight loss[5]. Also, it is nutrient-rich and offers a host of health advantages.
According to Albertson, produce aids with weight loss because it is high in fibre and water, both of which have no calories but fill up your stomach and make you feel full. In fact, a Brazilian study identified a link between better weight loss and increased fruit and vegetable consumption[6].
Albertson advises beginning with five daily portions of produce and working your way up to seven to nine daily servings. Start your day with a green smoothie, eat fruit for snacks and desserts, and have a salad with shaved vegetables for lunch, she advises.
02
Increase protein intake
Raising your protein intake can decrease appetite and aid stop muscle mass loss.
According to Dr. Albertson, eating 25 to 30 grammes of protein per meal—two scoops of protein powder or 4 ounces of chicken breast—can help you better regulate your hunger and maintain a healthy weight. The ideal strategy is to make sure each meal includes one serving of high-quality protein.
Moreover, Albertson claims that compared to men and younger women, women over the age of 50 require much more protein (1 to 1.5 grammes per kilogramme of body weight daily) (who require .8 grammes of protein per kilogramme of body weight daily).
Women need extra protein after the age of 50, especially as menopause approaches since lower oestrogen levels cause skeletal muscle growth, strength, and regenerative capacity to decline.
03
Limit your consumption of highly processed carbohydrates and sugars
Getting less sugar and quickly digested carbohydrates into your diet is one of the best methods to lose weight, according to Bennett. You should avoid or significantly reduce your consumption of items with a high glycemic index, such as sugary snacks, processed carbohydrates, and soft drinks. You'll lose weight more quickly if you avoid or consume less of foods like French fries, chips, and crackers.
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04
Drink More Water
According to research, weight loss is linked to increased water consumption regardless of diet or exercise. Drinking plenty of water will help reduce sugar cravings and boost satiety. Water is also required for the body's process of burning fat for energy, known as lipolysis.
Jordan Morello, a Florida-based celebrity trainer who works for the fitness platform Sweat Factor, recommends drinking 8 ounces of water eight times a day as a minimum water consumption. After they include this guideline in their daily routines, my clients are frequently amazed by how much it may reduce cravings and help them feel fuller for the rest of the day.
Added water trick again? Consider consuming two glasses of water prior to every meal. Research has revealed that this straightforward action can accelerate weight loss.
05
Eat a Comprehensive Breakfast
Listen up, skippers of breakfast. Avoid cutting back on your morning fuel if you're attempting to lose weight. In reality, studies repeatedly demonstrate that skipping breakfast is linked to becoming overweight and obese.
Also, a study published in the Proceedings of the Nutrition Society discovered that persons who skip breakfast generally have diets of worse quality and consume less minerals like vitamin D, calcium, and iron.
However, any breakfast won't do. "You want a well-rounded, blood-sugar-balanced first meal of the day with adequate protein, healthy fats, and what I call quality carbs like fresh berries," advises Bennett. "This will help you think more clearly, perform more effectively, and be in better moods."
06
Pull Some Weights
Compared to fat, muscle burns more calories. So, how can you increase your muscular mass? exercising your muscles.
In addition to the calories you'll burn while exercising, resistance training is a wise addition to any weight loss programme because of the "afterburn effect."
Excess post-exercise oxygen consumption, or EPOC, is a measure of how long oxygen intake is raised following exercise to aid in muscle recovery. The metabolism is boosted both during and following strength training sessions by this rise.
And your resting metabolic rate increases as you add muscle to your frame (RMR). The number of calories your body requires to function at rest is determined by your RMR. The more you can consume without gaining weight, the higher your RMR must be.
Although it's frequently stressed, strength training is essential for losing weight and keeping it off, especially beyond age 50 when muscle mass, which burns calories, falls at a rate of 1% to 2% per year. Strength training helps halt the loss of muscle mass.
