It doesn’t matter if you are 27 or 72 years old, a certain eating habit can help you lose weight and reduce belly fat at any age. The critique in that statement is “habits.” When you make a habit of something, you put that behavior on a regular agenda.
The best way to lose weight safely is to adopt some important habits of daily eating, which can be easier than learning the guitar, because eating should be done several times a day. Motivation to eat comes automatically – you are hungry! – Now you need knowledge (and discipline) to eat properly to lose weight. 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.
According to a registered nutritionist, a well-balanced breakfast is the basis of your daily breakfast habits. Kim Rose, RDN, CDE, a certified diabetes care and education specialist. Although recent research casts doubt on the long-held belief that breakfast is thinner than skippers, many nutritionists still believe that breakfast, which is made up of protein, healthy fats, and fiber, is the gold standard for health. and abdominal fat loss. Why?
One reason for this is that it provides slow-burning energy in the morning and prevents you from eating donuts during a break at 10 o’clock.
“If you eat a lot of breakfast, you’ll change your calorie intake for the rest of the day,” Rose says. Some studies show that people who eat a large breakfast consume fewer calories at dinner, become hungry, and improve their insulin sensitivity. Breakfast is a very important meal – it can either make or break your day.
As you grow older, make a habit of keeping a diary of what you eat to lose belly fat. It is a classic weight loss tool that has been approved by thousands of nutritionists and supported by science. Daily “dietary self-monitoring,” that is, recording all consumed foods and beverages, as well as portion size and preparation method, is “consistently linked to short- and long-term weight loss,” the authors of the 2019 study write. a magazine obesity.
In a small study, participants who ate three meals a day and spent about 15 minutes each day lost at least 5% of their body weight by the end of the 6th month of the program.
The best way to reduce calories and start losing belly fat is to eliminate empty calories from sugary drinks (SSB). You don’t have to do research to convince yourself, but here it is: a Physiology and behavior The study showed that each sugary drink consumed contributed an average of 147 extra calories to participants ’daily total energy intake.
A simple solution to reduce SSB calories is to drink water instead. The best thing to do is to sip a glass of water throughout the day when you are thirsty. “Wherever you are, you should have a bottle,” says a nutritionist at Eatthis.com Medical Council. Ilana Muhlstein, RDNauthor You can quit! Enjoying carbs, cocktails and chocolate, how I lost 100 pounds and you get more! He suggests that when you wake up, make it a habit to drink two glasses of water and two more glasses before each meal.
If you’re hungry at work, driving your car, watching a little League game, or watching TV, go to the vending machines, stop at Quick Mart, buy a chili dog, or get a bag of chips if you’re not prepared in advance. Put nuts in a small plastic bag in strategic places to avoid eating the high-calorie foods you can.
“Walnuts are an excellent source of alpha-linolenic acid (ALA), a plant that is rich in healthy omega-3 polyunsaturated fats,” says a registered nutritionist. Molly HambriMS, RD, a certified expert on plant-based nutrition and a member of our medical expert council. He recommends mixing them with a single meal or yogurt or hot oatmeal to reduce belly fat as you get older.
Related: The hidden side effects of eating nuts, says a nutritionist
Slowing down certain types of food slows down the digestion process, which keeps you full and satisfied, thus slowing down hunger. And as a result, you consume fewer calories. The best way to slow things down in the digestive tract 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 implies, is soluble in water. It forms a thick, sticky gel that slows down digestion.
Good sources of soluble fiber are beans, oats, beans, pears, apples, carrots, barley, flaxseed and psyllium. Journal Study obesity Regular consumption of soluble fiber reduces the accumulation of visceral (deep) abdominal fat, especially when combined with regular exercise. The average American adult is 15 grams less than the American Heart Association’s recommendation of 30 grams of dietary fiber per day, and estimates that increasing intake to 25 grams or more per day will help you lose belly fat as you get older.
Researchers at the University of Chicago, Illinois, say that regular fasting is an effective way to lose significant weight and also helps improve people’s metabolic health. In the report Annual reviews A 5: 2 diet (including fasting two days a week) and an additional daily fast (500 calories per meal allowed on fasting days), which analyzed 25 studies, both led to weight loss from 8 to 8. % of body weight over eight weeks. These two fasting diets helped participants lose an average of 7% weight over the course of a year.
“[Fasting is] Of course, it is effective for weight loss and it has become popular because no special diets or supplements are required, ”said Krista Varadi, author of the study and professor of nutrition at the UIC College of Applied Health Sciences.
Related: A surprisingly negative effect of regular fasting, a new study says
If you are an impulsive eater, do a journal research appetite suggests that you may want to make it a habit to drink (or stop at all) after a glass of wine. Why: In the study, 283 overweight and moderate alcoholics underwent a program to curb alcohol consumption. At the end of treatment, the researchers found that reduced alcohol consumption did not affect weight loss. However, in participants who were impulsive eaters, less alcohol led to less impulsive snacks and then more weight loss.
According to researchers, their findings show that people who are very impulsive are at risk of overeating during and after a drinking session. If you feel like it, make it a habit to drink a glass of water between each alcoholic beverage and consider your desire to order pizza and wings after a few drinks.
If you don’t have grapefruit on your weekly food list, and you want to lose belly fat, consider adding it to your basket. This was the case in a 12-week pilot study at the Center for Metabolic Research at the Scripps Clinic, the report said. Journal of Medical Nutrition.
It was a small study, but when 91 obese patients were placed in randomized groups, they lost 3.6 kilograms before drinking half a grapefruit three times a day before meals, and those who drank grapefruit juice three times a day lost 3.3 kilograms. significantly more weight than the placebo group. Most people who ate grapefruit lost more than 10 pounds[10 kg]! Researchers have not been able to explain the cause of weight loss, but they say that if you are trying to lose weight, it is advisable to add grapefruit to your diet. Maybe it’s because you don’t taste anything after eating grapefruit! In any case, the use of fruits here will help you lose weight.