In addition to weight, women over 50 are also at a greater risk of developing chronic illnesses -- including high blood pressure, diabetes and heart disease -- due to the changes in hormone levels. Weight-loss programs that focus on health issues may also work on helping you lose those unwanted plans. Diet programs that focus on heart-health include the Ornish Diet and the TLC Diet; programs that focus on blood sugar control include the carbohydrate-counting diet and using the Glycemic Index to help make dietary choices.
Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.
Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
Lose fat with high-intensity interval training (HIIT). If you're trying to lose weight fast, HIIT training can super-charge your metabolism for upwards of 24 hours after exercising. This means your body will continue burning calories long after you've ended your workout. HIIT burns more calories in less time than steady-state cardio. In one study, researchers looked at two groups, one running for 30 to 60 minutes three times per week, the other doing four to six 30-second treadmill sprints, resting for four to six minutes between each sprint. After six weeks, it was found that the group doing HIIT training lost more weight.
On the physiological side of things, it’s important to realize that the vast majority of your daily caloric burn comes down to just basic functions like breathing and keeping your heart beating, Moore says. Called your basal metabolic rate (BMR), your muscle does play a role in setting it, but extra muscle isn’t going to turn you into a supercharged calorie-torching machine. And even though exercise does burn calories, that total is often significantly less than what we expect and would need to create a large daily caloric deficit, he says.
Yasmine Farazian, a professor at an art and design college, can thank Rania Batayneh, M.P.H., author of The One One One Diet, for the easy rule of thumb that helped her shed 50 pounds: At each meal, she made sure to eat one carbohydrate, one protein, and one fat. Finally, Yasmine had the template for making a healthy, well-balanced meal that she needed. "I would have the bun, beef patty, and avocado," she says. "And if I wanted fries, I'd ask for lettuce instead of the bread."
Anecdotally, many people say they feel great on the Paleo diet -- losing weight and lowering health markers such as blood pressure and cholesterol. However, like most programs, many simply don't stick with this way of eating over the long term -- they keep lapsing and going back -- the same issue we see with all eating plans. Again, there is no formal "Paleo" diet, but there are plenty of books and online resources for anyone interested in exploring the idea.
“I started my 78-pound weight-loss journey by tracking everything I ate with the Lose It! app. I track right after I finish because if I wait until later, I don’t always remember. Sometimes I’ll even record before I eat, so I know if I have enough calories for the day. That, paired with daily weigh-ins helps to keep me accountable.” —Kari Hammond, 42
Considering that only 1 in 10 Americans meet their produce requirements, it’s pretty safe to say you need to eat more veggies. And no matter what food philosophy you subscribe to, veggies are a big part of the program. Vegetables have a lot going for them: They fill you up for very few calories, and they flood your body with the nutrients it needs to fight diseases, like heart disease, type 2 diabetes, and some cancers.
If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been shown to be the best way of attacking belly fat. In one study, published in the International Journal of Obesity, Danish researchers put 65 people on either a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn't bad. But the high-protein subjects lost an average of 20 pounds--including twice as much abdominal fat as the low-protein group.
And some of these factors can go pretty deep. Albers says that people often don’t realize how dramatically past experiences influence our relationships with ourselves and bodies. For example, having to clean your plate as a child, getting sweet treats to “cheer up” after a bad day at school, or being called “fat” when you were 8 years old all likely have an impact. “Comments about your body or being urged to lose weight by a parent can do emotional damage for the rest of your life,” Albers says. Unless you deal with these issues, “many people spin their wheels and don't know why they feel so stuck,” she says. For this reason, Langer often refers clients to psychologists who specialize in food issues, and she won’t work with those clients on the nutrition side of things until they’ve started to unpack these fundamental emotional factors. Understanding your relationship to food is an important step in trying to change it.
Drink water. Contrary to another popular misconception there is no specific amount of water you should ingest. Everyone has different needs based on genetics, activity level, the environment they live in etc. The key is to drink water until your pee looks like lemonade. If it looks like apple juice keep drinking. The reason this helps flatten your tummy is two fold: hydration can boost fat metabolism by up to 3% and drinking water flushes out excess bloat and water weight you might be holding on to.
HCG, or Human Chorionic Gonadotropin, is a hormone produced during pregnancy by the placenta after implantation, and doctors sometimes prescribe it for fertility issues. But this hormone has also gained popularity as a weight-loss supplement — and using it as such can be dangerous. In fact, the U.S. Food and Drug Administration (FDA) warns against purchasing over-the-counter hCG, as these supplement products are illegal. (34)
If you have Celiac disease, of course you can and should eat gluten-free foods. But for those who choose gluten-free options because they think it’s healthier, think again. “As alternative grains are more bitter than their wheat-, barley-, and rye- gluten-containing counterparts, the most common means to mask bitterness is…wait for it…by adding high levels of sugar,” says Alvin Berger, MS, PhD, nutritionist, lipid biochemist and co-founder of Life Sense Products. “The sugar is added in its plethora of alternative forms and names, to provide cover. The bottom line is that many gluten-free foods are higher in total sugars and high glycemic-carbs than their gluten-containing counterparts.”
“There are many diet plans on the market today that promote good health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered,” adds Kyle.
Stay motivated. Often times, people lose motivation to stick with a diet or an exercise routine. Finding a reason to stay motivated beyond belly fat goals, like overcoming a genetic predisposition to excess body weight or working toward fitting into your favorite article of clothing again, can help you stay motivated to meet your fitness and lifestyle goals.
Yes. We just told you to go hard to burn off unwanted belly fat—but like we mentioned, don’t overdo it. Going hard all the time stresses your body and leaves you chronically inflamed, which can backfire by contributing to belly-fat storage. Cap the intensity to a couple times a week and take the rest of your weekly rides at a controlled, comfortable pace.
That’s where these tips come in. We talked with eight women over 40—all of whom have lost 40 or more pounds!—about the tools and methods that helped them make lasting healthy changes. And we've got to admit that they’re pretty darn genius! Try incorporating a few into your weight loss plan, and you just might find yourself on the fast track to getting into those skinny jeans. (Looking for even more slim-down secrets? Don’t miss these 6 things you must do to lose weight over 40.)
FitDay combines professional support from dietitians, with a variety of useful tools to help you lose weight and keep it off. Whilst it’s not the cheapest option around, the expert advice and support are great for keeping you motivated and tracking accurate data to help improve your weight loss and attain your personal goals. Information is key, and the online tools help to keep...
Weight loss once again came in first place for New Year’s Resolutions, sharing its spot with “becoming a better person.” For a lot of us, becoming a better person starts with feeling better about ourselves. The start of a new year may be primetime to renew dedication to health and happiness, but periodic sprints of weight loss do not equate to wellness. That’s why the best diet is the one you can sustain for the rest of your life.
Long-term weight loss appears to be more of a function of lifestyle choices than specific food choices. One study on people in the National Weight Control Registry, a large group of people who have lost significant amounts of weight and kept it off for at least five years, found that key weight maintenance behaviors include a consistent diet pattern, not skipping breakfast, and exercising at least an hour per day (5).
Similarly, just because snacks like blue chips don’t look like the greasy potato chips you know to avoid, don’t assume they’re a healthier option. “Yes, blue corn contains the antioxidant anthocyanin,” explains certified culinary nutritionist Trudy Stone. “However, much of the good stuff gets baked away during the process of creating the chips that very little nutritional value is left—leaving them not much healthier than your typical tortilla chip.”
Eating less does more for weight loss than exercising more. Consider putting the money you’d spend on a gym membership toward healthy groceries, instead. “Trying to exercise your way out of your weight problem is very difficult (because) it’s very hard to exercise that much,” explained Dr. Aronne. Burning about 3,500 calories equals one pound; someone weighing 150 pounds walking for an hour would burn around 250 calories. “You really need to cut down on calorie intake to lose the weight. Exercise is better at preventing weight gain.” The recommended daily diet is around 2,000 calories, but if you want to lose weight, Dr. Avigdor Arad, the director of the Mount Sinai Physiolab, suggests that women consume between 1,200 to 1,500 calories a day on average, and men between 1,500 and 1,800 calories. But visit your doctor to see how your own metabolism, family history and any medications you’re taking could be influencing how easily you gain and lose weight, and what your nutritional needs are. “There is a lot of variation,” he said.
Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you'll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.
There are a plethora of resources for getting started on, or maintaining, the Atkins Diet. In addition to the official Atkins website, with recipes, many free downloads, and a support community, there are thousands of websites built by low carb devotees with additional tips, recipes and encouragement. The book, New Atkins for a New You (Est. $12), is also a good place to start the low carb journey. It's highly rated by users, who say it's a great guide for making a dietary lifestyle change. Some like that the science of low carb eating is well presented, others say they would prefer a more casual approach and more recipes. Others point out that all of the information in the book is available on the Atkins website, free of charge.
If food contains the word “veggie,” it’s not automatically healthy. Don’t let marketing gimmicks fool you: The majority of foods are mislabeled and not as healthy as they claim to be, veggie chips included. You’re a lot better off eating fresh vegetables than synthetic and processed versions. You can always try making your own veggie chips by slicing veggies like kale, carrots, zucchini, and squash, really thin, misting them with olive oil, and then baking them in the oven. Here are 25 more weight-loss myths you need to stop believing.
Tapsell, L. C., Dunning, A., Warensjo, E., Lyons-Wall, P., & Dehlsen, K. (2014). Effects of vegetable consumption on weight loss: A review of the evidence with implications for design of randomized controlled trials [Abstract]. Critical Reviews in Food Science and Nutrition, 54(12), 1529–1538. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24580555
We’re continuing to learn that shortchanging our sleep — even for just one night — can lead to less healthy food choices the next day. The latest study took a look at subjects’ MRI scans after a night of sound sleep and again after a night of sleep deprivation. The MRI scans showed that sleep deprivation activates an area of the brain that makes you view food as more desirable. In other words, it prompts cravings. This adds to other evidence showing that insufficient sleep increases hunger while also making us less likely to stay active. Taken all together, it means that a healthier sleep situation can encourage a healthier weight.
Eat polyunsaturated fats. While saturated fat leads to the body's retention of visceral fat, causing abdominal girth and excessive weight gain, studies have shown that a diet high in polyunsaturated fat helps promote the production of muscle mass instead of body fat. Polyunsaturated fats can also help reduce cholesterol levels in the body, lowering the risk of stroke and heart disease. Sources of polyunsaturated fats include:
While it will help, it’s not going to eliminate your sleep deprivation. That apart, doing this will throw off your natural sleep-wake cycle so it could end up doing more harm than good. Not only can the right food aid sleep, it works the other way too — better sleep promotes weight loss. Lack of sleep, however, has been found to stimulate production of hunger hormone ghrelin, which makes us overeat.
The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.