As you age, it will be harder to lose weight. You will find that you can’t eat like you did at age 20 or 30. Being overweight and over 40 age can increase the risk of developing chronic diseases. A diet plan should be followed by a anyone over 40 years old, designed to include the right number of calories for you, as well as a healthy balance of nutrients. Here are some diet plan tips that everyone over 40 should follow.
Food Choices and Nutrients
Diet plans for men and women older than 40 should focus on proteins and lean meats, fresh fruits, and vegetables. Even when using a low-calorie plan, 40 to 50 year olds needs 7 oz. of grains, half of these coming from whole grain sources, plus dairy, protein, and vegetables to provide balanced nutrition. You need to be dedicated and consistent with your diet. Instead of 3 meals a day, you are better off “grazing” every two to three hours, for about six quality mini-meals throughout the day. This keeps your body burning fat and utilizing those calories for energy. The cleaner and more consistently you eat the leaner you will be.
In order to lose fat at this age, you need to burn off more calories than you take in. To lose fat, cut off 500 calories per day by having smaller portions each meal. Do not starve yourself! You should only lose around 2 to 3 pounds per week maximum on a healthy diet.
If you go out to eat with family or friends then order a chicken breast or steak and make sure they don’t cover your dish with fatty cheeses. Just ask your waiter to prepare your food without mayo or cheese, and by all means skip the soda too! Remember too that alcoholic beverages can be loaded with empty calories; on any given night you can tally up hundreds of these unnecessary calories easily if you are not careful. Stick with water. Make sure the bulk of your calories are from quality sources instead of drinks and the toppings that come with your meal.
Walnuts sort of look like mini-brains, so when you see one, think “these are good for my brain!” They a tremendous source of omega-3 fatty acids and we know that omega-3 fatty acids are very good for our brain and our nervous system as well as for our heart and cardiovascular system.
Oats consists of beta-glucan, a soluble fiber that can help lower the unwanted form of cholesterol. Eating just 3g of oats daily is enough to decrease total cholesterol by five to ten percent. The risk of developing heart disease drops by 2 percent by following this regimen.
Heart disease risk is likely to rise after menopause, so you should try to have at least two servings of fish per week. Research suggests that fish oil may also prevent from breast cancer.
Resist Refined Carbs
Holding strong against pastries has been a lifelong battle for many, but it’s important to stay away from refined carbs as you age. I find the best approach to this is to have a “cheat” day, where you allow yourself to indulge in sweets and other carbs so that you don’t feel deprived. In all things, moderation!