As we grow older, many people tend to gain weight. It can be very difficult to lose weight, no matter our age, but there are things you can do to make it a bit easier to see success with a weight loss program.
Drink water before every meal.
Research indicates that drinking two glasses of water before you eat will help you feel fuller which means you will eat less. This is very important to help with digestion and to prevent bloating and constipation. It is also important to drink plenty of water throughout the day to stay hydrated and help keep the weight off.
Don’t skip breakfast.
Many of us are not our best in the mornings and it can be hard to stop and prepare breakfast. It is important to eat breakfast every day. After all, your body hasn’t had any fuel since last night’s dinner and you will need the energy to make it through the day. When you don’t eat breakfast, your body will begin to conserve energy. Your metabolism will slow down and your body will begin to produce more insulin. When this happens, the next thing you eat will spike your blood sugar and you’ll soon be hungry again. This results in a huge appetite and you eating too much too quickly.
Many of us just aren’t hungry in the early morning hours. Even so, dietitian Holley Grainger suggests eating a small meal of fiber and protein before beginning your day. If you don’t want to cook that early, try a yogurt parfait, overnight oatmeal, a green smoothie or even leftovers from dinner.
Dinner should be the smallest meal of the day.
For many of us, eating dinner is a big deal and a big meal. Research tells us that those who eat their largest meal late in the day have the most trouble losing weight. This is because our body digests food at different rates during the day and night time is the slowest. So eating a big meal later in the day means it is digested more slowly and fewer calories are used.
Concentrate on vegetables and fruits.
Instead of trying to eat less fat or carbs. Fruits and vegetables provide both fiber and nutrients. You feel fuller and more satisfied. You also don’t have to eat according to some strict guidelines and can enjoy what you eat.
Walk away from sugar-sweetened drinks.
Such as soda and juice, yes, we all know that drinking water or unsweetened tea isn’t the same, but it’s so much healthier and you’ll lose more weight when you eliminate these sugars from your diet.
Avoid carbonated drinks, sugar-free gum, salty foods, or gassy foods
Foods such as beans, try and stick with fresh vegetables and fruits and plenty of water. You can also eat lean protein and unsalted nuts.
Slow down when you eat and concentrate on eating.
Don’t eat while watching television or doing some other type of activity. Focus on the food on your plate and take your time. It takes an average of 15 minutes for your brain to recognize that you are no longer hungry. Taking your time with a meal will help prevent overeating. A neat trick is to set a timer for at least 15 minutes before you start eating.
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It helps to vary between high-intensity workouts and short recovery periods. This will help you rev up your metabolism and help you lose weight.