Some of the common problems most women, who have crossed the age of 35, face include constant weight gain, middle-age spread, and reduced metabolism. If you are also in this age group and want to lower rate of weight gain as well as improve your overall health then it will be important to make changes in your eating habits.
Let us now look at some of the changes in eating habits that you will have to bring about to ward off weight gain and stay healthy.
If you have the habit of taking sugary drinks after a meal then you will have to change it. Replace blended coffee and soda with other healthy drinks such as unsweetened tea or squeezed lemonade. There are hardly any nutrients in soda and thus best to avoid them as they only result in spiking your blood sugar levels. Similarly, if you want to drink coffee then drink black coffee or take it with milk that is low on fat.
There are many benefits of lemon juice, first being that it is known to be a stimulating drink as well as a natural cleanser for the body. You need to make a habit of drinking lemon juice every time you take a meal, which is high on carbohydrates. The reason for it is that it slows down the digestion process of these carbohydrates and in turn helps to reduce the spikes in blood sugar, which is known to be one of the primary reasons for weight gain as well as overeating.
Do Not Leave Out Breakfast:
Having a proper breakfast is quite important and helps to speed up the metabolism in the body. It also assists in maintaining the right level of blood sugar in the body till the next meal is taken in the afternoon.
Eating Frequent Meals:
You can avoid hunger pangs by taking about 5 to 6 meals every day. Normally the body stops burning calories while you are hungry but you can make your body burn calories all through the day by taking frequent and smaller meals. You will have to add another two snacks along with your normal three meals and these two snacks could include fruits, low-fat drinks as well as nuts.
Drink Enough Water:
Water is essential for every one of us and more so when we are in our middle age. Water helps in burning calories as well as in converting carbohydrates into glycogen, which is the fuel that gets stored in the muscles. The process of burning fat will get slower in case you are not drinking enough water and the body gets dehydrated. The other benefit is that water can help to reduce hunger pangs. Ideally, you should target to drink about eight ounces of water every day and give it a refreshing taste by adding grapefruit or lemon juice to it.
Low Glycemic Meals:
You will have to ensure that you eat food, which is low on the glycemic index. In case the food has a lower glycemic index then it gets digested slowly within the body, you feel full for a longer duration of time as well as glucose is released into the bloodstream at even speed thus preventing any surges in sugar levels in the blood. Normally a meal that is low on the glycemic index will consist of vegetables, whole grains, and fruits. Try to eat foods, which are high on the glycemic indexes such as puffed cereals, baked products, and white bread only occasionally as treat for a change of taste.
By following these simple tips, women over the age of 35 will be able to maintain their shape as well as stay healthy.