If you've noticed that losing weight is getting tougher the older you get, you're not imagining things, and you're not alone. Weight loss becomes more difficult once you hit the big 5-0, and it continues to get harder as you advance in years. That's because we lose five to 10 percent of our muscle mass each decade after 50, and that translates to slower metabolism. This means that you can eat the exact same amount of food you did in your skinny 30s and still gain weight.
In a nutshell, you lose weight when you burn more calories through exercise than you consume. But what if you've got a voracious appetite? Are you expected to spend your golden years in a perpetual state of hunger?
Not if you play your cards right. There are plenty of ways to reduce your appetite naturally. Here are just five of them.
1. Eat more protein
Protein provides a one-two punch for those of us past the half-century mark. First, it increases feelings of fullness, and secondly, it helps to increase your fat burn, according to a study published in the International Journal of Obesity.
In the eight-week study, two groups were on a reduced-calorie diet. One group of participants ate eggs for breakfast, and the other group ate a bagel. The calorie count of the two breakfasts were identical, but the group who ate eggs lost 65 percent more weight and 16 percent more body fat than the bagel group. The egg-eaters also showed significant decreases in hunger and increases in their energy levels.
Strive to make lean protein around 30 percent of your total daily calorie intake for the best results.
2. Eat more fiber
A study published in the journal Nutrition Reviews found that an additional 14 grams of fiber each day reduced caloric intake by up to 10 percent. A high-fiber diet that consists mostly of fruits and vegetables, beans and legumes, whole grains, and nuts and seeds slow digestion to make you feel fuller longer, and it even promotes the release of fullness hormones, according to a study published in Trends in Food Science & Technology.
A high-fiber diet also helps to aid digestion, reduce blood sugar and cholesterol, improve mineral absorption, and increase immunity.
3. Drink more water
A study in the European Journal of Nutrition found that people who drank two glasses of water before a meal ate 22 percent less food compared to those who didn't drink water before eating. Researchers believe that drinking around 17 ounces of water before eating stretches the stomach sufficiently to send fullness signals to the brain. Another study published in the journal Appetite found that eating soup before a meal had similar effects, reducing food intake by 100 calories.
4. Make it spicy
A meta-analysis published in the journal Chemical Senses found that the compounds found in hot peppers (capsaicin) and sweet peppers (capsiate) decrease hunger and increase feelings of fullness. Capsaicin may also increase the number of calories burned after a meal, although more research is needed to confirm these findings.
Ginger is another spice that may help curb feelings of hunger. In a small study published in the journal Metabolism, a concoction of two grams of ginger powder dissolved in hot water and consumed at breakfast reduced hunger and led to reduced food intake during the day.
5. Try a natural supplement
Unfortunately, there is no miracle cure for weight loss, but there are all-natural substances that can promote weight loss through a variety of avenues. Garcinia Cambogia is one of the most effective and best-known.
A plant commonly used as a flavoring agent, Garcinia Cambogia has large amounts of hydroxycitric acid, or HCA, which accounts for its effectiveness as an anti-obesity agent, according to a study published in the journal Evidence-Based Complementary and Alternative Medicine. Garcinia Cambogia and its high HCA content have been clinically proven to be effective for suppressing the appetite, increasing fat oxidation, and reducing inflammation.
Weight loss is science, but it's not rocket science. When it all boils down, losing weight after 50 is a matter of eating a mostly plant-based diet of quality foods, getting the recommended 150 minutes of moderate-intensity exercise each week (walking counts,) and weight training two days a week.
Supplementation with Garcinia Cambogia provides another layer of weight loss support through appetite control and a bigger fat burn. Consider adding Thrive Naturals Garcinia Cambogia 95% HCA extra to your daily routine and get the extra boost to your weight loss goals you’ve been searching for.
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