If you want to lose weight successfully once you’re over 50, slow and steady is the way to go. Although a lot of people today turn to crash diets in a desperate effort to get fit in the shortest amount of time, the truth is that you may lose more muscle than fat following such diets. Below are 7 ways to lose a pound a week without crash dieting.
Our bodies are complex machines and they love to hold on to their fat stores. Unless you adopt a carefully planned diet and exercise routine, you won’t succeed much in convincing your body to give up that precious fat.
1. Eat more protein
Bodybuilders could never get that toned body if it wasn’t for protein. Protein is an important macronutrient that contains essential amounts of amino acids that build bodily tissue (muscles included). They were also found to suppress appetite, increase muscle, burn fat, increase heart rate, and much more. Eating around 20-30 g of protein per meal alongside a good exercise program can help you lose weight in no time. Since protein also curbs appetite, you won’t have to feel hungry all the time while trying to lose a pound a week.
2. Don’t skip on the carbs
Despite popular beliefs, the best diet plan is always the one with carbohydrates at the top of the food list. Carbohydrates are the most important source of energy that we need in order to function and that work as fuel for our muscles. If you don’t eat enough carbohydrates, your metabolism may slow down which can make weight loss more difficult. Make sure to get your carbohydrates from quality sources such as whole-grain products, fruits, and vegetables. Low-quality carbs from refined grains and processed sugar are not good options and they’re the ones usually causing weight gain.
3. Make sure you’re getting enough fiber
Fiber is a unique nutrient important for human health as the body does not really digest it. Instead, fiber helps food move through our intestines and improves nutrient absorption. Studies show that the average fiber intake of US adults is less than the recommended dose of 21 to 38 grams per day. By consuming a high fiber diet that consists of whole grains, fruits, vegetables, and supplements, you’ll speed up your metabolism, curb your appetite, and reduce inflammation in your body which also helps with fat loss.
4. Reduce your daily calories
Weight loss is inevitable when the number of calories you consume is less than the number of calories you spend. Ideally, you should eat around 500 calories a day less than usual to lose half a pound per week. If you want to lose a pound a week, then you’ll have to restrict your calorie intake even more. How much you will lose depends on your current weight and exercise regimen.
However, keep in mind that slow and steady is a better way to lose weight to reduce your risk of losing muscle mass as explained in a recent article published in the Journal of the International Society of Sports Nutrition.
5. Have some probiotics
For successful weight loss, gut health is equally important as diet and exercising. A recent review of the studies of the role of probiotics in weight loss published in Nutrition & Metabolism found that probiotics improved gut microbiota, affected appetite and food intake, affected body weight and composition, and improved metabolic functioning. For all these and many other reasons, probiotics are now a popular ingredient in weight loss supplements as well as in gym-goers staple weight-loss food.
6. Reduce fat intake
The commonly held belief is that eating fat makes you fat. However, this largely depends on the type of fat you consume and how much of it that you eat. Nowadays, studies show that high fat and low carb diets can help in weight loss because fat takes longer to digest and curbs your appetite. However, if you really want to lose a pound a week, we still suggest reducing your fat intake while boosting your protein and fiber intake for the fastest results.
7. Consider superfoods
Popular dietary supplements often contain extracts from foods proven to increase metabolic rate and speed up fat burning. If you really want to lose as much as 7 lb in 7 weeks, include foods that were proven to boost weight loss. Some of the weight-reducing superfoods known today are grapefruit, red-orange, oats, blueberry, brown rice, green tea, and others.
When trying to lose weight, it’s best to go slow and steady. The main reason why this is so is that the human body is more likely to burn muscles than fat following dramatic dietary restrictions. On the other hand, slow weight loss alongside regular exercising can help achieve a better body composition. By following the tips and tricks given here, you too will be able to lose a pound a week.