It gets harder every year to stay thin as you get older, especially if you are over 50 years old. In 2013, a study by the Agency for Health Research and Quality showed that the average weight gain is 1-2 pounds per year. It doesn’t seem like much, and can add up quickly over time.
If you want to keep your body lean as you get older, №1 eating habits – make sure you eat protein at every meal.
“One of The best habits to do after the age of 50 to maintain a lean body – eat protein at every meal and snack“he says Roxana Ehsani, MS, RD, CSSD, LDNRegistered nutritionist and National Media Speaker of the Academy of Nutrition and Nutrition.
Ehsani explains that this is the key, because it requires calories to digest protein.
“So when you go to eat a piece of protein, whether it’s grilled chicken, fish fillets, hard-boiled eggs, or a handful of edamas, these protein-rich foods temporarily boost your metabolism and absorb the protein,” he says. “Therefore, it helps you lose not only muscle mass and bone mass, but also weight loss – the more muscle mass, the less fat mass.”
In addition, it adds that muscle is more metabolically active than fat mass, which means that the more you have, the more you will burn throughout the day while resting or exercising.
“As we age, our muscle mass and bone mass decrease, but one way to maintain and prolong their health is to consume enough protein in every meal,” he said.
Ehsani has a few suggestions for you to add more protein to your diet. Keep learning and learn more about how to eat right, and don’t skip eating habits to get rid of belly fat as you get older, say nutritionists.
“Are you eating enough protein and are you adding protein-rich foods to every meal? Meal times? If you have a food tracking app, you can track it there and see how many grams of protein you’re eating in each meal,” he says.
“If you usually have a pancake or a piece of toast for breakfast, what do you add to it? Do you add peanut butter or almond oil or do you add a couple of eggs? Breakfast when it comes to protein,” Ehsani said. If you’re just adding butter or cream cheese, this protein may not be enough. For example, if you’re eating a whole wheat pancake or baked toast, you may have enough protein, so it really depends on what you do. are eating. “
“Do you include a source of protein and enough in your lunch? For most people, 3 ounces of protein (or 15-20 grams of protein per meal) is the size and thickness of the deck of cards. It’s enough to add to every meal,” Ehsani said. If you’re sprinkling some peas on your salad for lunch, this protein may not be enough. “
“Are you just eating chips? Or are you just eating fruit? Try adding hummus, a pinch of black beans or a handful of pistachios, walnuts, pumpkin seeds or a cup of cottage cheese,” Ehsani said.
Remember to add more protein to your diet and snacks, it doesn’t mean you have to eat only animal sources of protein – you get enough protein from edamam, tofu, seitan, Greek yogurt, cottage cheese, nuts, seeds, whole grains or bread, ”says Ehsan. .
Lastly, do not rule out working with a registered nutritionist to determine your protein needs and what your goals should be for protein intake. (You can find RDN by going to eatright.org and clicking on the “Find a Specialist” tool.)