Weight loss becomes increasingly challenging as you age. Starting in your 30s, you naturally lose muscle mass every decade, making it easier to gain fat. If you’re looking to shed some pounds and keep them off, establishing a consistent exercise routine is important, but making necessary changes to your diet is also crucial to accelerate fat burning.
To help you achieve your weight loss goals in your 40s, we reached out to Lisa Young, Ph.D., RDN, a nutritionist in private practice, and a member of our Medical Expert Board. She recommends incorporating five specific foods into your diet for faster weight loss. Read on to discover what these foods are, and don’t forget to check out our guide on the best high-protein foods to eat every day to help you lose belly fat.
1) Flaxseeds
Lisa Young, Ph.D., RDN, highlights flaxseeds as a fantastic source of omega-3 fatty acids and dietary fiber, making them a valuable addition to your meals. Incorporating around 30 grams of fiber into your daily diet can significantly aid weight loss by enhancing satiety, which helps prevent overeating. According to WebMD, fiber-rich foods can help you feel full without significantly increasing your caloric intake. Additionally, the omega-3s found in flaxseeds may support heart health and reduce inflammation. Consider adding flaxseeds to smoothies, yogurt, or baked goods to reap these benefits!
2) Berries
Incorporating fresh berries, such as raspberries, blackberries, strawberries, or blueberries, into your diet can aid in weight loss if you’re in your 40s. Adding them to your oatmeal, yogurt, or smoothie, or even enjoying them as a snack with a drizzle of honey, can provide you with a plethora of nutrients that can complement a healthy lifestyle, according to Medical News Today.
Berries have a high water content, are rich in antioxidants that help with inflammation, and contain phytochemicals. In fact, just one cup of blackberries has 8 grams of fiber, while a cup of raspberries contains 9.8 grams of fiber.
3) Avocados
As noted by NutritionFacts.org, fruits, such as avocados, are not only low in calories but also high in water content and fiber. Including avocados in your diet can boost your overall fruit and vegetable intake while simultaneously reducing the consumption of added sugars, promoting a healthier eating pattern.
A 2013 study published in the Nutrition Journal found that eating half a Hass avocado during lunch can enhance feelings of fullness for three to five hours, which may help manage hunger and control portion sizes at later meals. Additionally, avocados are rich in heart-healthy monounsaturated fats, which are beneficial for maintaining cardiovascular health. They also provide essential nutrients, such as potassium, which supports blood pressure regulation, and vitamins like E and K, known for their antioxidant properties. Adding avocados to salads, smoothies, or toast can enhance the flavor and nutritional value of your meals while keeping you satisfied longer!
4) Nuts and seeds
Nuts and seeds make for a healthy and effortless snack to incorporate into your weight loss diet when consumed in moderation. Lisa Young notes that they’re packed with fiber, protein, and healthy fats.
Joel Fuhrman, MD, explains that nuts and seeds are “natural foods” loaded with phytochemicals and nutrients. These micronutrients include antioxidants like cerotenoids, tocopherols (vitamin E), flavonoids, and resveratrol. Research also shows that consuming nuts can lead to greater weight loss and improved insulin sensitivity.
5) Sauerkraut
Sauerkraut, a fermented cabbage dish, is rich in both probiotics and prebiotics, according to Lisa Young. WebMD states that sauerkraut has several benefits for weight loss. It is low in calories, low-fat, and high in fiber, which promotes satiety, reducing unhealthy cravings, and keeping you fuller for longer periods. Additionally, the probiotics in sauerkraut may reduce fat absorption.
Sauerkraut also contains essential nutrients, such as iron, folate, manganese, vitamin C, vitamin K1, copper, and potassium, apart from its weight loss advantages.
Are you in your 40s and seeking enjoyable low-impact exercises to keep you active? This article is just what you need! https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/5-best-exercises-for-people-over-40-for-a-healthy-life/