As we journey through life, our bodies undergo numerous transformations, and our nutritional needs evolve accordingly. Suddenly, the indulgences we once enjoyed seem to have a greater impact on our waistlines. If you've found yourself in this situation, you're not alone.
For me, its taken a loooong time to understand and adapt to the metabolic changes that happen over time. It was a process of trial and error, discovering what works best for my body. If you're over 45 and looking to manage your weight more effectively, here are some strategies that may help you navigate this phase of your wellness journey.
Many of my tips below are around avoiding simple carbs and sugar and are at the epicenter of weight gain - these are quickly absorbed by the body and cause a spike in blood sugar levels. This triggers insulin release, which can promote fat storage and contribute to weight gain.
These hacks below have been a game changer for me.
Here we go...
Revamp Your Breakfast Routine: Start your day with a savory breakfast instead of opting for sweet options laden with sugar. Avoid breakfast cereals, pastries, and sugary drinks, and instead, prioritize protein-rich choices like eggs or lean meats paired with vegetables. Sweet breakfasts loaded with refined carbohydrates and sugars can cause spikes and crashes in blood sugar levels, leading to increased hunger and cravings throughout the day. In contrast, savory breakfasts with minimal added sugars help maintain stable blood sugar levels, promoting better appetite control and reducing the likelihood of overeating. My favourite breaky is unsweetened Greek yoghurt, nuts, blueberries, flax seeds, cinnamon and turmeric.
Harness the Power of Spices: Incorporate cinnamon and turmeric into your daily routine by adding them to your water. These spices not only add flavor but also offer potential health benefits, including anti-inflammatory properties, metabolic boost and blood sugar regulation.
Ordered Eating: Consuming salad or vegetables at the start of your meal helps to line the intestinal tract with fiber, which acts as a protective barrier. This fiber forms a physical barrier along the intestinal walls, slowing down the absorption of carbohydrates into the bloodstream. As a result, it helps to prevent rapid spikes in blood sugar levels and promotes more stable energy levels throughout the day.
Be Selective with Starchy Foods: Limit your intake of starchy foods such as white bread and refined flour. When eating white potatoes, allow them to cool before consumption to lower their glycemic index. When you cook and cool a potato before eating it, more resistant starch forms. As the name explains, 'resistant' starch is a type of fibre that mostly resists digestion, so in effect you are reducing how much of them your body digests and absorbs.
Cut Back on Added Sugars: Minimize your consumption of sugar, including sweet treats, sugar substitutes, and fruit juices. Be vigilant about reading labels and choosing foods with minimal added sugars to support your weight management goals.
Choose Hydration Wisely: Stick to water as your primary beverage, reserving alcoholic drinks like wine or champagne for special occasions. No sugary drinks and fruit juices.
Prioritize Healthy Fats: Opt for foods rich in healthy fats over refined carbohydrates. Incorporate sources like avocados, nuts, seeds, and olive oil into your meals to promote satiety and support overall health.
Eat Until Satisfied: Avoid restrictive eating habits and instead focus on consuming enough at each meal to feel satiated. This approach helps prevent overeating later in the day and promotes a more balanced relationship with food.
Mind Your Snacking Habits: Limit snacking between meals and aim to stick to three balanced meals per day. If you feel hungry between meals, opt for nutrient-dense, protein rich snacks like vegetables, nuts or Greek yogurt.
Avoid Naked Carbs: Think of protein, fiber, and healthy fats as the perfect outfit for your carbs. They slow down digestion, preventing those blood sugar rollercoasters. (remember blood sugar rise - insulin release - fat storage).
Pair It Up: Add protein and healthy fats to your meals and snacks. Instead of plain toast, think scrambled eggs on whole-wheat toast, add Greek yogurt and nuts to your fruit salad, pair grilled chicken with quinoa and veggies.
Go Whole: Opt for whole grains like brown rice, quinoa, or whole-wheat bread over their refined counterparts. These come packed with fiber and nutrients.
Embrace Fiber-Rich Foods: Increase your fiber intake by incorporating plenty of fruits, vegetables, whole grains, and legumes into your diet. Fiber helps promote digestive health, aids in weight management, and keeps you feeling full and satisfied.
Extend Overnight Fasting: Consider extending the period between your last meal of the day and your first meal the next day to at least 14 hours. This practice, often referred to as intermittent fasting, may help improve metabolic health and support weight management efforts.
Navigating weight management over 45 requires a holistic approach that encompasses mindful eating, smart food choices, and lifestyle modifications. By implementing these strategies into your daily routine, you can cultivate a healthier relationship with food and your body. Remember, it's never too late to prioritize your wellness and make positive changes that support a vibrant, fulfilling life.
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