Women over the age of 50 experience changes in their metabolism that make it harder for the body to handle certain nutrients. This is why it is important for a woman over 50 to "eat for her age." By following these simple food swaps you can help your body burn fat without added exercise or other lifestyle changes.
Food Swaps that burn fat:
1. Swap carbohydrate calories for protein calories. As your body ages it is less likely to convert all of the carbohydrates you eat to energy and more likely to convert them to fat. You can prevent fat storage and boost fat burning by learning to eat carbohydrates in a way that works with your age.
The trick is to look for opportunities to reduce the amount of calories that you consume in carbs and make up for those calories by increasing protein-rich foods. Your body does not easily turn protein into fat and protein can keep you satisfied longer keeping hunger away.
Here are a few ideas for eating fewer carbs and more protein:
- Have a chicken Caesar salad, instead of a chicken sandwich
- Have tuna salad on top of one slice of bread (easy on the mayo!)
- Have cottage cheese, instead of cereal
- Have a platter of peal-n-eat shrimp, instead of a bag of chips for an evening snack
2. Swap low fiber foods for high fiber foods. One tip I recommend for woman over 50 is to make diet changes with the goal of working up to eating 40 grams of fiber a day. This is a goal that will help any woman easily manage her weight because fiber is very filling and eating a high fiber diet reduces your hunger and cravings.
Eating 40 grams of fiber may sound like an ambitious goal, but it is easy to reach with a few swaps.
Here are some ideas for adding fiber foods:
- Have a whole piece of fruit instead of fruit juice
- Eat steel-cut oatmeal instead of sugary cold cereal
- Choose brown rice over white rice
- Add a side dish of black beans to any meal
If you are a woman over the age of 50 and you want to burn more fat, but you don't have time to exercise, then follow these simple food swaps throughout your day. You will make your body a more efficient fat burner without the need to change your lifestyle. You may also benefit from more regularity, less bloating, and a general healthy feeling.
