Maintaining a healthy weight can be a struggle, but add an aging metabolism into the mix and it can seem like an impossible battle. Keep reading to learn about nine powerful weight-loss boosters to incorporate into your healthy diet.
In this article:
- Beans Count
- Another Reason to Love Salmon
- Go Nuts!
- Green Tea Toddling
- One More Reason for that Cup of Joe
- Red Hot Chilli Peppers
- Eat Your Leafy Greens
- Keep Your Meat Lean
- Load Up on Fruits
9 Weight Loss Boosters That Boost Metabolism as You Age
No doubt you know first hand that fewer calories are required as you age.
Exercise (especially aerobic) is a proven aid in this never-ending balancing act. But did you know that there are some foods that can naturally burn fat, curb appetite, and even nudge your metabolism a bit?
1. Beans Count
Kidney beans, chickpeas, and black beans are rich in water-soluble fiber that not only helps you feel full, but may also help you get rid of your muffin top. That’s right, in a 2011 study, researchers observed that for every 10 grams of soluble fiber eaten over the course of a day there was a corresponding 3.7% decrease in abdominal fat over a five-year period.
2. Another Reason to Love Salmon
Any credible weight loss plan includes protein; preferably lean protein, which is optimum for overall health. Basically, a serving of protein takes longer to digest than carbohydrates, which keeps you satisfied and less likely to graze between meals.
There are now very preliminary reports which suggest that salmon may play a role in modulating insulin sensitivity.
As a side note, wild salmon is leaner than farmed. It offers plenty of protein without unhealthy fats.
3. Go Nuts!
Many dieters avoid nuts like the plaque due to their high fat and calorie content. However, there is compelling evidence that suggests almonds, peanuts, and other nuts may offer special weight loss benefits.
It began with a 2001 Harvard study that found that participants following a Mediterranean-style diet that included nuts lost greater amounts of weight and stuck with the diet longer than other diets.
Still, experts advise people not to go completely nuts, as moderation is key. Aim for a couple of small handfuls of nuts a day.
4. Green Tea Toddling
Besides being rich in antioxidants that may fight cancer and lower cholesterol, green tea may also offer other health benefits. Studies now suggest that green tea may help to burn fat.
It’s still unclear exactly how this beverage promotes weight loss, but researchers suspect it may have something to do with revving up fat burning during post-meal hours.
RELATED: Just Your Cup Of Tea
5. One More Reason for That Cup of Joe
If you’re not much of a tea person then don’t worry. Coffee is also a great weight loss booster. Researchers from the University of Nottingham School of Medicine found that drinking one cup of coffee a day stimulates the “brown fat” (or brown adipose tissue) in the body, which then burns off calories to generate body heat.
Increasing brown fat activity not only promotes weight loss, but also improves blood sugar control and blood lipid levels. It goes without saying that for the best effect, you need to hold the cream and sugar.
6. Red Hot Chili Peppers
Apart from adding some spice to your life, adding some chili peppers to your food can help you lose weight. Some research studies claim capsaicin, the compound that gives chili peppers its spiciness, can speed up your metabolism and curb your appetite.
In 2014, scientists from Manchester Metropolitan University reviewed several clinical trials that investigated the effects of capsaicin in the body, and found out that consuming at least 2mg of capsaicinoids before a meal reduces energy intake by 74 calories.
Another study done by researchers at the University of Mary Hardin-Baylor uncovered ingesting 2mg of capsaicin a day lowered people’s waist-to-hip ratio after six weeks.
7. Eat Your Leafy Greens
If you haven’t already started eating your green leafy vegetables, now is the time to start. These are vegetables like kale, spinach, collard, and others of their kind are among the most nutrient-dense foods to exist.
Leafy greens are the perfect weight loss boosters as they are low in calories and high in fiber. They are also packed with loads of nutrients and antioxidants, which help a lot if you want to burn more fat and flush out toxins.
8. Keep Your Meat Lean
Meat doesn’t have the best reputation among those who want to lose weight. While it’s true that the processed stuff is bad for you, meat in its pure and unprocessed form is the best source of protein, bar none.
Protein is extremely filling and preserves your muscle mass. Allocating 25% of your daily intake for protein can burn as much as 100 calories a day.
This goes doubly important if you incorporate strength training to your workout routine. You need protein in order to build muscle.
For best results, stick to leaner cuts of meat (like beef tenderloin or chicken breast), especially when you’re not already cutting back on carbohydrates.
9. Load Up on Fruits
Fruits are another great addition to any healthy diet as they are both low in calories and rich in fiber. Consuming fruits also reduces the risk of heart disease.
Replacing high-calorie snacks with fruit creates a calorie deficit, which is what is required if you want to lose weight. A calorie deficit happens when you expend more calories than you take in.
Try blending some fruits into a yummy smoothie for a nutrient-packed drink. One glass before your morning workout keeps your energy levels up.
These are just some of the weight loss boosters you can add to your diet. Remember that your meal plan is only one part of the journey.
You can try taking health supplements as well to improve your digestion and immunity.
Don’t forget to make time for some regular exercise and keep your stress levels down. Most importantly, always get a good night’s sleep.
What other weight loss boosters do you swear by? Let us know in the comments section below.
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Editor’s Note: This post was originally published on July 31, 2013, and has been updated for quality and relevancy.