It doesn’t matter if you are 27 or 72, by adopting certain eating habits you can lose weight at any age and reduce belly fat in the process. The crucial 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 how to play the guitar, because eating is something you have to do several times a day. The motivation to eat is automatic – you’re hungry! — now all it takes is the knowledge (and discipline) to eat right to lose weight. Read on, and for more information on how to eat healthily, don’t miss Eating Habits to Lose Belly Fat as You Age, Dietitians Say.
A balanced breakfast eaten each morning forms the basis of your eating habits for the rest of the day, says registered dietitian nutritionist Kim Rose, RDN, CDE, a licensed diabetes care and education specialist. While recent studies have challenged the long-held belief that breakfast eaters are generally leaner than breakfast-skipping people, many dietitians still believe that a breakfast with protein, healthy fats, and fiber is a gold standard to adopt for a good health. and loss of belly fat. Why?
One reason is that it provides slow-burning energy all morning and keeps us from eating donuts at 10 o’clock.
“If you eat a hearty breakfast, you adjust your calorie intake for the rest of the day,” says Rose. Some studies show that people who eat a full breakfast at dinner eat fewer calories, feel less hungry and improve their insulin sensitivity. Since more carbohydrates are eaten at breakfast than at any other time of the day, it may help to review the 22 Best Carbs to Reduce Belly Fat.
Get in the habit of journaling what you eat to lose belly fat as you age. It is a classic weight loss remedy endorsed by thousands of dietitians and backed by science. Daily “diet self-monitoring,” that is, recording all foods and drinks consumed, as well as portion size and method of preparation, “is consistently related to successful short- and long-term weight loss,” write the authors of a 2019 study in the journal log obesity.
In their small study, participants who ate three meals a day for about 15 minutes each day lost at least 5% of their body weight by the end of month 6 of the program.
The best way to cut calories and lose belly fat is to cut out the empty calories from sugar-sweetened beverages (SSB). You don’t need a study to convince you, but here’s one: a Physiology & Behavior study found that each sugary drink consumed contributed an average of 147 additional calories to participants’ daily total energy intake.
The simple solution to cutting SSB calories is drinking water instead. And the best move to make is sipping a glass of water throughout the day whenever you feel thirsty. “Wherever you are, your water bottle should be,” says the Eatthis.com nutritionist Ilana Muhlstein, RDNauthor of You can drop it! How I Dropped 100 Pounds While Enjoying Carbs, Cocktails, and Chocolate—And You Can Too! She recommends getting into the habit of drinking two glasses of water as soon as you wake up and another two before each meal.
Get in the habit of tricking your brain into feeling satisfied with fewer calories. “We often eat with our eyes and many people I work with feel they are still part of the ‘clean plate club’ which means they have to mop up every last crumb of food on their plate before they are done,” says Eatthis.com’s medical board. member and registered dietitian Molly HembreeMS, RD, an expert on plant-based nutrition. “You can avoid this by using smaller plates and bowls, sticking to lunch-sized plates that are only 9 inches in diameter, and bowls that hold about the same amount of food as a mug. This can help tremendously with portion control. .”
Eating certain types of food can slow down digestion, making you feel full and satisfied, delaying hunger. And in the end you get fewer calories as a result. The best way to slow down digestion is to get into the habit of eating foods rich in a certain type of plant fiber called soluble fiber. Soluble fiber, as the name suggests, dissolves in water. It forms a thick, sticky gel that slows down digestion.
Good sources of soluble fiber include beans, oats, peas, pears, apples, carrots, barley, flaxseed and psyllium. A study in the journal obesity found that consuming soluble fiber regularly reduces the accumulation of visceral (deep) abdominal fat, especially when combined with regular vigorous exercise. The average American adult falls about 15 grams short of the American Heart Association’s recommendation of 30 grams of dietary fiber per day and suggests that increasing consumption to 25 grams or more per day would help you lose belly fat as you age.
Researchers at the University of Illinois at Chicago say intermittent fasting is an effective way to lose significant weight and help people improve their metabolic health. A report inside Annual overviews who analyzed 25 studies found that the 5:2 diet (where two days of the week are fast days) and the alternate day fast (where you can have one 500-calorie meal on fast days) both resulted in weight loss of up to 8 % of body weight for eight weeks. Those two fasting diets also helped the participants maintain an average of 7% weight loss over a year.
“[Fasting is] absolutely effective for weight loss and it has gained popularity because it doesn’t require any special foods or apps,” said study co-author Krista Varady, a professor of nutrition in the UIC College of Applied Health Sciences in a press release.
Related: A surprising side effect of intermittent fasting, says a new study
If you’re an impulsive eater, a study in the journal Pull 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 overweight people who drink little to moderate alcohol followed a program to curb their alcohol consumption. At the end of the treatment, researchers found that drinking less had no impact on weight loss. However, in the participants who were impulsive eaters, less alcohol correlated with less impulsive snacking and subsequently more weight loss.
The researchers say their findings suggest that highly impulsive people are at risk of overeating during and after drinking sessions. If that sounds like you, get in the habit of drinking a glass of water between each alcoholic drink, and be mindful of your tendency to order pizza and wings after you’ve had a few.
If you don’t have grapefruit on your weekly grocery list, consider adding it to your cart if you want to lose belly fat. That’s what happened in a 12-week pilot study at Scripps Clinic’s Metabolic Research Center, according to a report in the Journal of Medicinal Nutrition.
It was a small study, but when 91 obese patients were placed in randomized groups, the group who ate half a grapefruit three times a day before each meal 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 of the grapefruit eaters lost more than 10 pounds! The researchers couldn’t explain the reason for the weight loss, but they said it was reasonable to include grapefruit in your diet if you’re trying to lose weight. Maybe it had something to do with the fact that nothing tastes good after you’ve had grapefruit! Anyway, here are some other ways that eating fruit can help you lose weight.
Often we eat easy foods that don’t excite us, says Hembree. “Think of grabbing the same boring crackers for a snack, eating the same peanut butter sandwich at lunch every day, or eating lukewarm fries from a fast food restaurant. By eating foods that taste good and make you feel good instead, we can getting the most out of every bite and this can prevent us from chewing too much on something boring just to satisfy hunger.”