There is a tremendous amount of content on the internet surrounding burning fat and getting leaner. This blog intends to put forward some additional information you should consider once you are over 50 years of age. These little nuggets of information can be applied by you as they work specifically for you, because once you are 50, there are hormonal shifts that you need to get by with. We need to modify our lifestyle and food choices to reduce damage to our bodies and help ourselves in our fat-burning process.
1. Apple cider vinegar
Both men and women should start their day with Apple cider vinegar, as certain things come into play when you are over 50. Apple cider vinegar upregulates something known as PPAR(Peroxisome Proliferator-Activated Receptor). A genetic or protein pathway allows fatty acids to get mobilized quickly. Once you are over 50, it is difficult for fatty acids to get mobilized. So, apple cider vinegar is good for everybody, and you should kickstart your day with a couple of tablespoons and have it in between meals whenever possible. However, you do not have to enslave yourself to it. If you can get that extra PPAR, it will make a huge difference.
Secondly, Apple cider elevates the uncoupling of proteins, which works as a radiator for heat in your body and facilitates energy dissipation in the form of heat. This is specifically important for people over 40 as lifestyle tends to get more sedentary as we age.
2. Green tea
It is imperative that people over the age of 50 make a concerted effort to have around two cups of coffee in the morning and then switch to green tea. This is because green tea is an excellent phosphodiesterase inhibitor. All through the day, your body sends signals to allow CAMP (Cyclic Adenosine Monophosphate) to be elevated. As a result, your body falsely feels that it needs to burn the stored fat for fuel. CAMP is similar to a switch; when it is on, your body is in the fat-burning mode, and when it is off, the body stores everything it consumes as fat. Of course, coffee helps, but Green tea does it even better.
3. Vitamin D
It is highly recommended that you get Vitamin D from a whole food form. You can get it from marine food such as canned fish, Sardines, anchovies, and oysters. Vitamin D is mighty when we talk of fat loss. A study published in clinical diabetes took an observation of 152 patients. It was found that 82% of patients deficient in Vitamin D had insulin resistance. When they were given Vitamin D, that percentage was reduced to 18%. This is so because once you are over 50 years of age, the effects of blood sugar levels are immensely more powerful and cause damage to your body, such as inflammation. This will slow down your process of fat burning.
Secondly, to add insult to injury, you do not convert sunlight into Vitamin D through your skin, as you did when you were younger. This is because you don’t have as much cellular activity to convert that sunlight into usable Vitamin. Hence, you need it either in supplement or whole food forms.
As an elder person, you need more protein in your diet than before. The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, a study published in Journal Post-Acute and Long term Care Medicine reported that people over 50 needed a little more Protein. Therefore, based on the same standards, it is recommended that seniors should have 1.2 grams per kilogram of body weight. In addition, it is recommended that if you are over 50, you increase your protein intake by 25 to 30% because you’re more susceptible to Sarcopenia.
The thermic effect of protein burns fat and protein required to build muscles, burning calories. Increasing your intake of protein will boost your metabolism at rest.
5. Vitamin C
As you mature, your Immune System tends to get compromised. Hence we need Vitamin C to give our Immunity a boost. If our body is deficient in Vitamin C, we do not oxidize as much fat. There is a study published in the Journal of the American College of Nutrition that having adequate amounts of Vitamin C compared to inadequate amounts of Vitamin C led to a 30% higher fat oxidation.
6. Seeds and Nuts
Regular consumption of seeds and nuts is perfect for your health and can transform your body. They normalize your lipid levels and reduce the risk of cardiovascular disease. In addition, almonds are a true miracle in helping you lose weight, as they lower the level of fat in the body. Besides, they are an alternative to animal protein and provide a sense of being full, which means that you will not constantly overeat.
Other seeds that produce similar results are Flax seeds. The fiber in these seeds coats the stomach and prevents inflammation. In addition, one tablespoon of mashed flax seeds contains 2 grams of Omega 3 fatty acids.
Blueberries are not only nutritious but also beneficial in weight loss. Recently, researchers and nutritionists have tried to emphasize why people should eat blueberries, especially when trying to lose weight.
Blueberries contain anthocyanins that increase the rate of metabolism. A high rate of metabolism facilitates the burning of fats in the body, thus promoting weight loss.
They contain high fiber content and are nutritious.
Cinnamon contains cinnamaldehyde, shown in emerging studies to improve brain activity. So adding some cinnamon to your coffee or tea works like a miracle. Coffee gives you caffeine which will mobilize the fat stored in your bloodstream.Once caffeine is in your system and your body is running on fats, you add cinnamon to it. That cinnamon will convert to sodium benzoate, which will get more energy and more electricity to your brain.
9. Whole grains
We’ve always talked about eating more whole grains vs. eating refined grains. Whole grains have fiber in them, and the beauty of the fiber is that the fiber is sticky for sugar. When we eat whole grains, it goes through our stomach and small intestines. The fiber is sticky and sticks to the sugar, not allowing too much to come into our cells. Hence the fiber does not let a huge surplus of sugar come in. Therefore whole grains promote weight loss. Your combustion of calories doubles up when your body fizzles out unrefined foods such as oatmeal and brown rice.
The pectin present in apples restricts the cells from absorbing fat. It also promotes water absorption from the food, causing the release of fat deposits. Also, apples help you feel full for a more extended period, preventing you from overeating.
The list of foods and food groups is endless. However, in this blog, we have also enlisted ten foods that you should strictly avoid if you are in for the weight loss game:
Sugar might taste good, but that’s about it. There is zero nutritional value in sugar. When you have a diet high in sugary foods, you do not leave room for the good stuff either. Sugar can have many names, including high fructose, corn syrup, sweeteners, fruit juices, sucrose, and glucose. When your body breaks down sugar such as fructose, it will cause your liver to produce fat.
There is plenty of salt in pre-made and prepackaged foods. We are concerned about the sodium present in salt. We need sodium to survive. However, if you overeat it, it can cause some severe damage. When you eat salt, the sodium winds up in your bloodstream, which draws more water into your blood vessels, causing high blood pressure, heart problems, and water retention.
3. Fresh fruit juice
Eating fresh fruits is wiser than squeezing out its juice. The sugar content present in the juice form causes weight gain and obesity. Without any fiber, the fruit increases the sugar levels in the blood, which later gets stored as fat.
Drinking alcohol, particularly in large amounts, causes severe weight gain and other health problems. It also prevents the body from burning fat. Also, alcohol makes you super hungry for junk food. While some alcoholic beverages contain more fat than others, they’re all equally harmful.
5. Canned soups
Soups are generally considered one of the healthiest foods for weight loss. On the contrary, although a conventional and quick choice, canned soups contain large amounts of cream. These supply crazy amounts of calories to the body, increasing your hunger.
Instead of cooking with butter and margarine, prepare your meals using healthy alternatives, such as olive oil. Butter can cause high cholesterol, putting seniors at an increased risk of cardiovascular diseases.
7. Trans fats
Trans fats are the worst foods that you can feed your body with. Unlike naturally occurring fats from animals and plants, trans fats are created artificially, and your body does not like them. In addition, studies have shown that increased levels of trans fats in your diet cause inflammation within your adipose tissue or fat tissue. Therefore, prepackaged foods should be avoided entirely.
8. Refined carbs
Refined carbs take nutrient-rich food and strip it off all its nutrients. For example, refined carbs are stripped of all their vitamins, minerals, and fiber. They also have a high glycemic index score, which will cause your blood sugar levels to increase and cause inflammation. Foods rich in refined carbs are bread, pasta, chips, pizzas, candy, etc.
9. Processed meats
Processed meats are highly associated with obesity, heart disease, and cancer of the stomach and colon because they are cooked at high temperatures. Examples are bacon, sausage, smoked meats, deli meats, ham, and Jerky.
MSG is Monosodium Glutamate, a flavor-enhancing additive that is added to food. It triggers two different types of inflammation and can cause issues with your liver. Foods containing MSG are prepackaged food, salad dressings, fast food, and deli meats.
Can a person in their 50s lose weight with just a vegan diet?
People often resort to adopting eating habits solely aimed at achieving weight loss. Vegan diets are known to prevent chronic diseases and promote longevity. People always ask whether a vegan diet will help them lose weight. They are concerned that eating a plant-based diet means eating more carbohydrates which means gaining weight. The protein pushing, carbophobic message heavily promoted in the weight loss and fitness world is convincing. You need to understand that carbs don’t make you fat, just as proteins don’tmake you skinny. Healthy body weight is the product of positive behaviors and healthy food choices. Any diet can help you shed weight. You will inevitably lose weight when you focus on controlling your intake or cut out a major food group.
However, research has revealed that vegans and vegetarians have lower BMI than meat-eaters. BMI stands for body mass index, and it is a measure of weight for height. Therefore, it is not the best tool for measuring body composition, which considers fat and muscle, but it measures general health.
What are some best diet plans to lose belly fat for a mid-age person?
Initially, whether or not weight loss is sustainable is essential. Diets, in general, make people gain weight in the long run. A diet that supports a.healthful eating pattern and is enjoyable and sustainable will work for you best. Rome was not built in a day. Hence, be patient, and soon enough, you will see and feel your health improving.
Can fat-losing supplements help you Lose weight in the 50s?
Weight loss after 50 is no longer a matter of calories in and calories out. Eating well, activity and movement are all essential for overall health. However, there are other things also involved in the weight loss process. Hormones, stress, lack of sleep, menopause, thyroid issues all come into play after 50 when losing weight.
A supplement that boosts your metabolism and cuts down on cravings without any side effects is a great tool to have by your side. Hence Senior adults must check out Tetrogen for a permanent solution for their weight problems.