Your 40s are a great time to look back on your lifestyle and health.
REPUBLIKA.CO.ID, JAKARTA — The 40s are the right time to look back lifestyle and your health. As we age, many of us move less, lose muscle mass, and often eat more food than we did when we were younger.
This is revealed by a dietitian nutritionist at The Ohio State University Wexner Medical Center in Columbus, Liz Weinandy. “If you’re over 40 and starting to gain weight, think again about your total caloric needs. That changes as our lives change,” he said. Eat This Not That, Tuesday (21/12).
There are many eating habit that you once had, which is now making you gain weight because your body has changed. Avoid these eating habits in your 40s:
1. Avoid eating late at night
Research shows that eating late at night is really not good. You are better off consuming most of your calories during the day. “If you see a trend in your blood sugar going up, eat less carbs at night and move to the mornings and evenings when your body can handle them better,” he says.
2. Avoid drinking alcohol
Registered holistic nutritionist and founder of Butterfly Holistic Nutrition + Lifestyle, Pamela Barton, says people’s bodies usia 40-an less efficient at processing alcohol. “Drinking alcohol regularly will increase fat stores and can contribute to fatty liver,” he said.
3. Avoid yo-yo dieting habits
Weight gain in your 40s is often followed by drastic attempts to lose it by strictly limiting calories, which are nearly impossible to maintain or eat. diet food unsatisfactory, which can lead to binge eating later in life. Try lose weight quickly usually fail and place an emotional burden on the dieter.
“Repeated attempts to lose weight can do more harm than good than just maintaining a higher weight,” says Waistline Dietitian registered dietitian Laura Krauza.
4. Avoid the habit of eating carelessly
In other words, avoid unpredictable, haphazard, and unplanned eating that results from not having a relatively regular eating schedule that matches your body’s natural circadian rhythm. “Sudden eating can confuse the body, trigger unwanted blood sugar fluctuations, crash your hunger hormones, and disrupt sleep,” says Isa Kujawski, functional mind-body nutritionist and owner of Mea Nutrition LLC.
5. Avoid the habit of consuming flour and refined sugar
For most women over the age of 40, simple carbohydrates become more difficult to process and use without being stored as fat. “If you like carbohydrates, switch to more complex carbohydrates, such as sweet potatoes, whole wheat, brown rice, and quinoa,” Krauza suggests.
Pay attention to nutrition facts and ingredient labels. “Skip the bread and toast as much as you can,” Krauza said.
Kujawski says processed food highly processed foods are usually calorie-dense with relatively low nutrient density and contain a number of ingredients that may be foreign to the body. “It’s not only detrimental to your waistline, but your overall health,” says Kujawski.
6. Avoid the “dining window” throughout the day
Keeping food records not only describes what you ingest but also when. If you keep track of everything you eat, you may find that you eat and snack throughout the day and your “eating window” expands to maybe even 16 hours.
“Research has shown staying lean and avoiding blood sugar imbalances, intermittent fasting, and other time-restricted eating strategies can support a healthy weight,” says Barton.
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