Hoping to lose weight this year? 45 million Americans are right there with you. Here’s what you need to know to do it right.
Who hasn’t been tempted to jump-start a new year by embarking on one of those popular “miracle” diets that are all over the news? Not so fast! Turns out that many fad diets eliminate entire food groups and may lack essential nutrients necessary for good health (like dietary fiber and carbohydrates). The trendy paleo diet, for instance, lacks whole grains, dairy and legumes, says Kate Patton, a registered dietitian with Cleveland Clinic’s Heart and Vascular Institute. And because dietary needs—and the ability to utilize and absorb nutrients—change with age, it’s more important than ever to focus on a high-quality diet once you reach your 50s.
A good diet, Patton says, is a well-balanced one.
That doesn’t mean losing weight is a lost cause if you’re over 50, says Scott Kahan, M.D., director of the National Center for Weight and Wellness in Washington, D.C. “On the contrary, one of the largest studies [of behavioral weight loss] showed that those over 50 and 60 were at least as successful as younger people.”
To help, we asked experts about the dietary plans that can help you shed pounds while boosting your health and reducing your risk for chronic diseases:
Related: The Whole30 vs. Keto Face-Off: Which Low-Carb Diet Is Better for Losing Weight?
Mediterranean Diet
The Mediterranean diet emphasizes plant-based foods like fruits, vegetables, whole grains, beans, nuts and seeds, plus fish, other seafood and healthy fats (like olive oil and avocados). It includes moderate servings of dairy, poultry and eggs, red wine in moderation (about one to two glasses per day for men; one glass a day for women) and limited consumption of red meat.
Health Perks: The combination of eating these foods may reduce inflammation, help decrease triglycerides, decrease the risk of dementia, heart disease and stroke and build stronger bones. Research consistently shows that the Mediterranean diet is effective in increasing your lifespan and promoting healthy aging.
Tip: To lose weight, watch your portions; these foods are healthy, but can’t be eaten in unlimited quantities.
Related: Mediterranean Diet Snack, Breakfast and Dessert Recipes
Know what to keep—and toss—after a cookout. The longer food sits out in 40°F to 140°F temperatures, the more likely you’ll get sick from eating it.
Intermittent Fasting (I.F.)
This is time-restricted eating, which allows you to consume foods within a certain window of time or eat limited calories on certain days. For instance, you stop eating at 8 p.m. and don’t eat your first meal until noon the next day; or you eat only 500 calories two days per week and normal calories the rest of the week. More than 40 studies have found I.F. effective for weight loss.
Health Perks: I.F. may increase muscle mass, boost metabolism and longevity; reduce blood pressure and help prevent heart conditions, some cancers and Type 2 diabetes. Research finds that I.F. causes your body to go into its fat stores for energy, and that it can also protect memory and slow disease process in the brain.
Tip: There are many different ways to do intermittent fasting, so you may want to try out different styles to see what works best for you.
Related: Struggling With Intermittent Fasting? These 21 Expert Tips Are Bound to Help!
DASH Diet
DASH (dietary approaches to stop hypertension) emphasizes whole grains, low-fat dairy, fruits and vegetables. It includes some fish, poultry and legumes, nuts and seeds.
Health Perks: It may help lower blood pressure, prevent osteoporosis, cancer, heart disease, stroke and diabetes.
Related: What Is the DASH Diet and Should You Try It?
Flexitarian
You eat mostly plant-based foods (fruits, veggies, legumes and whole grains) but can eat meat and other animal products in moderation.
Health Perks: Reducing meat can protect against heart disease, stroke, diabetes and some cancers.
Tip: Trouble cutting out meat? Start by reducing your portions, or cutting your consumption to once a day, suggest experts at Harvard School of Public Health.
Related: Flexitarian Buffalo Cauliflower Is the Indulgent, Plant-Based Recipe Your Tailgate Needs
WW
Formerly known as Weight Watchers, the program, available online and in-person, assigns points to what you eat and drink based on age, height, weight and sex. You can shape and track your own diet. There are no “must-eat” foods and no foods are forbidden, so you have some control of your choices.
Health Perks: The diet can help reduce blood pressure, stabilize blood sugar and meet important nutrient requirements by encouraging a wealth of fruits and vegetables, says Bonnie Taub-Dix, author of Read It Before You Eat It: Taking You From Label to Table.
Tip: Taking advantage of social support adds to long-term weight loss success, experts say.
Related: 100+ Weight Watchers Recipes with WW Points to Help You Lose Weight
Nutrients for 50+
Since it’s tougher to absorb certain nutrients as we age, make sure to include protein to prevent muscle loss, lutein for your eyesight and magnesium for healthy blood pressure, says registered dietitian Jill Weisenberger, author of Prediabetes: A Complete Guide. In addition, the National Institutes of Health and Academy of Nutrition and Dietetics recommends: 1000–1200 mg/day of calcium, 2600–3400 mg/day of potassium, 25–38 grams/day of fiber, 2.4 mcg/day of vitamin B-12 and 600 IU/day of vitamin D.
Related: 10 Nutrients to Make Sure You Get If You’re Following a Vegan Diet
Metabolism Facts and Fiction
True
Yes, your metabolism slows down with age, but you can boost it with physical activity. At least 30 minutes of aerobic activity (walking, swimming, gardening or cycling) each day is good; adding strength training (like weightlifting) is even better, since it helps add muscle, which burns more calories than fat.
False
Sadly, drinking green tea or caffeine-filled drinks—or eating hot chili peppers—do not boost your metabolism enough to make a difference in your weight.
Calories In, Calories Out
To lose one pound, you need to burn about 3,500 calories; cutting about 500–1,000 a day from your diet will earn you a weight loss of about one to two pounds a week. “Don’t be discouraged if you don’t lose weight every single week,” says Taub-Dix. The Centers for Disease Control and Prevention (CDC) says that your odds of maintaining weight loss later increase if you take it off gradually and steadily now.
Related: Is Your Metabolism Really the Master of Your Weight? Expert Tips to Get Your System Running Smoothly
https://parade.com/991226/sherylkraft/best-diets-after-age-50/
2020-02-07 10:00:19Z
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