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Foods That Fight Fat When You're Over 40

May 12, 2011 | By Karen Hellesvig-Gaskell
Foods That Fight Fat When You're Over 40
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Weight control can become more challenging when you're over 40. Certain physiological changes mean you may not be able to consume as many calories as you once did and still maintain your weight. Excess calories become stored as fat and can lead to unwanted weight gain. Following a nutritious eating plan, watching your calorie intake and being physically active can help you fight fat after 40.

Considerations

An aging body typically burns fewer calories than it once did, as metabolism tends to become sluggish. Once you reach age 30, metabolism slows by about 2 percent every 10 years due to a loss of muscle mass, explains John Hopkins University. Your body burns fewer calories when it has less muscle. After age 40, people also generally lose 0.4 inches of height per decade.

Fat tissue may congregate in the midsection of the body, particularly around the abdomen. A 30 percent increase in body fat is possible as you age, according to Medline Plus, a website published by the National Institutes of Health.

Breakfast

Start the day with nutritious foods that help fight fat. Eating breakfast can help jump start your metabolism back into calorie-burning mode after a night of rest.

Healthy breakfast ideas include high-fiber, low-sugar cereal such as puffed rice or oat bran, low-fat yogurt topped with low-fat granola, oatmeal or a slice of whole-wheat toast topped with a thin layer of peanut butter.

Lean Protein

Protein-rich foods burn more calories than fats or carbohydrates. Protein may also prevent overeating because it makes you feel full sooner than other calorie sources.

Choose non-fatty protein sources like skinless chicken and ground beef that is at least 90-percent lean. Lean cuts of beef include sirloin, tenderloin, chuck or round. Loin chops, tenderloin or leg are examples of lean pork. Eat a maximum of 6 oz. of meat daily, advises the University of Pittsburgh Medical Center.

Additional Tips

Vegetables and fruits are generally high in nutrients and low in calories. Good choices include spinach, kale, collards, carrots, red peppers, tomatoes, grapes, blueberries and apples.

Healthy snack ideas include air-popped popcorn topped with garlic salt, pretzels or a handful of dried fruit or nut mix. Contact your doctor if you're concerned about your metabolism or continue to have problems losing weight despite making dietary and exercise adjustments.

References

Article reviewed by Lauren Fritsky Last updated on: May 12, 2011

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