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Yahoo
6 days ago
- Health
- Yahoo
5 Habits That Make Losing Weight After 50 Harder, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points After 50, our metabolisms naturally slow down, which can lead to weight gain. This may be compounded by hormonal changes, difficulty sleeping and new medications. RDs say the trick to weight loss after 50 is replacing old habits with newer, more effective loss can feel like an uphill battle at any age. But if you're over 50, you may have noticed it's become a bit trickier. And it's not just your imagination. "As we age, muscle mass naturally declines, which lowers your resting metabolic rate, meaning your body burns fewer calories at rest,' says Jamie Lee McIntyre, M.S., RDN. However, that's not the only reason it's harder to shed pounds after 50. Hormonal shifts, difficulty sleeping and new medications can also make weight loss more challenging. Beyond the changes that come with aging, some everyday habits could quietly be making the process even harder. Yet, many of these practices may feel so normal, they might not seem like obstacles at all. So, we asked dietitians to share the top under-the-radar habits that interfere with weight loss after age 50. Read on to learn the surprising behaviors that could be holding you back and, more importantly, what you can do to move forward. 1. Skipping Strength Training If you're all about cardio but rarely hit the weights, you're missing out on a critical component of weight loss, especially later in life. 'Prioritizing strength training can help preserve muscle, boost metabolism and support sustainable weight management after 50,' says Whitney Stuart, M.S., RDN. Why? Muscle is a calorie-burning machine. Yet, as we age, muscle mass naturally declines. So, if you're not actively working to rebuild or maintain it, your metabolism can slow down. Strength training helps combat this by building muscle, which helps you burn more calories even when you're not exercising. In fact, studies show that resistance exercises like lifting weights or bodyweight activities can help preserve and even increase muscle mass as we age, laying the foundation for a leaner and healthier body. Unfortunately, many of us may shy away from strength training, either out of fear of injury or simply because we haven't heard how important it is. Or maybe you think you need a gym membership or just don't know where to get started. No problem, says Lauren Harris-Pincus, M.S., RDN. 'Simple body work like push ups, planks and squats are easily done at home with no equipment and will help to strengthen large muscle groups as well as build core strength,' she says. 2. Following Fad Diets Fad diets often promise quick results. Yet, they rarely provide the sustainable solutions necessary for managing weight. While that can be an issue at any age, it can be especially problematic after 50 for several reasons. For starters, many trendy diets are restrictive, often cutting out entire food groups or dramatically reducing calories. While you may see the numbers on the scale dip temporarily, this approach can backfire by slowing your metabolism even further. To complicate matters, many calorie-cutting diets are also low in protein. 'Eating a low-protein, low-calorie diet specifically can backfire by further reducing muscle mass and slowing metabolism even more,' says Stuart. 'Without enough protein, the body may break down muscle for energy, which makes it harder to maintain a healthy weight long term.' As tempting as it may seem to jump on the latest weight loss craze, skip it. You'll have far greater success with a balanced eating plan that includes plenty of lean protein, fruits, vegetables and healthy fats. 3. Neglecting Sleep Sleep is often overlooked when it comes to weight loss, but poor sleep can silently hinder your efforts. The reason? After 50, sleep patterns can naturally become more erratic due to lifestyle changes, stress or hormonal shifts., That doesn't just cause sleepless nights and daytime drowsiness. Sleep deprivation also disrupts hunger-regulating hormones like leptin and ghrelin. This imbalance can lead to increased cravings, particularly for high-calorie foods. That's not all. Research has also found that people who don't get enough sleep tend to consume fewer fruits and vegetables, yet eat more fast food, fat and sugar, making them even more likely to gain weight. It can be helpful to know that some age-related changes in sleep patterns are normal, such as going to sleep earlier at night and waking up earlier in the morning. However, sleep shouldn't become so elusive that you can't regularly get the seven to nine hours your body needs. If you're having difficulty getting enough sleep, talk to your health care provider, who can help you determine the reason and find strategies to help you get the rest you need. 4. Sticking with the Same Eating Habits With age, our energy needs naturally begin to decline. So, if you're eating the same way you always have, you might start to gain weight, even if the foods you eat are healthy. Maybe you've always finished what's on your plate or snacked while watching TV. While that might have worked just fine in the past, after age 50, these habits can start to work against you. 'Mindless snacking, especially in the evening, can sabotage weight loss efforts,' says Lisa R. Young, Ph.D., RDN. 'Many people eat out of boredom or habit while watching TV, often choosing calorie-dense foods without realizing how much they're consuming. These extra, unaccounted-for calories can add up quickly.' If that sounds familiar, take time to sit down at the table to eat without distractions. This will help you focus on enjoying your food and pay attention to your body's hunger and fullness signals, which may help you eat less. 5. Forgetting to Drink Up Hydration plays a key role in digestion, metabolism and overall satiety. Yet, as you age, your sense of thirst diminishes. As a result, many older people don't drink nearly enough fluids. This can make it harder to meet your hydration needs without conscious effort and may even lead to dehydration. In addition, dehydration can mimic hunger, prompting you to eat more at meals or snack more frequently. Because dehydration can also slow your body's metabolic processes, it can make it harder to burn calories efficiently. The fix? Aim for at least eight glasses of water a day. For even better weight loss results, try to drink a big glass of water before meals. This simple, effective strategy may help you feel full faster and prevent overeating. Our Expert Take Losing weight after 50 can seem tricky, but it doesn't have to be. The key lies in identifying old habits that work against your goals and replacing them with newer, more effective ones that work for your body today. By incorporating habits like regular strength training, eating a balanced diet, prioritizing sleep, being mindful of portion sizes and drinking enough fluids, you can overcome many of the weight loss challenges that naturally come with aging. If that sounds like a lot, remember, small, sustainable changes build up over time. Stay patient and be kind to yourself through the process. And, most importantly, focus on feeling strong, healthy and energetic. Because being your healthiest, best self isn't just about the number on the scale. Read the original article on EATINGWELL
Yahoo
29-06-2025
- Health
- Yahoo
What Happens to Your Body When You Eat Peaches Regularly
Reviewed by Dietitian Kelly Plowe, M.S., RDPeaches may support heart, vision and gut health, thanks to their fiber and antioxidant offerings. Avoid peaches if you have an allergy to the fruit (or to stone fruit). You may want to limit them if you have IBS. Enjoy peaches baked into a dessert, paired with grilled meats or as a snack on their nothing sweeter than a juicy peach in the summer. From snacking to grilling to baking, there are so many ways to enjoy peaches. But taste isn't the only reason to love this fruit. 'Peaches offer several evidence-backed health benefits that go beyond their sweet, juicy taste,' says Jamie Lee McIntyre, M.S., RDN. Peaches are packed with beneficial nutrients that support heart health, reducing inflammation and more. Keep reading to learn the health benefits of peaches, as well as creative ways to incorporate them into desserts, snacks and even meals. 'Peaches provide a gentle source of dietary fiber, which helps support healthy digestion and regular bowel movements,' says McIntyre. 'One medium peach contains about 2 grams of fiber, including both soluble and insoluble fibers. Soluble fiber feeds beneficial bacteria in the gut, while insoluble fiber helps move waste through the digestive tract.' Chronic inflammation is the driver of many diseases. Peaches contain a variety of phytonutrients, like beta carotene, anthocyanins and lutein. They also have some vitamin C, which is a potent antioxidant. 'These compounds help protect cells from oxidative stress, which would otherwise contribute to some diseases,' says McIntyre. But make sure you eat the peel to get all the benefits of the fruit—much of the fiber and antioxidants are in the skin itself. [MID CIRC] Foods with potassium, like peaches, may help lower blood pressure. Potassium offsets the effects of sodium in the body and can relax blood vessels. Peaches contain a plethora of other nutrients that support heart health, too. 'Peaches offer potassium, vitamin C, fiber and beta carotene, which together help lower blood pressure and improve cholesterol levels, and can reduce overall risk of heart disease when eaten regularly as part of a heart-healthy diet and lifestyle,' says McIntyre. If you have diabetes, you may be worried about the sugar and carbohydrates in some fruits, especially sweet-tasting fruits like peaches. Surprisingly, a medium-size peach has only about 15 grams of total carbohydrates. Compare that with about 25 grams in one medium apple. While all fruits can be enjoyed by individuals with diabetes, peaches may make it easier to keep blood sugar balanced, especially if paired with foods with ample protein and fat. Beta carotene, lutein and zeaxanthin are carotenoids that give peaches their red and yellow hue. They also act as powerful antioxidants, protecting our eyes from oxidative damage. Studies show that high intakes of lutein and zeaxanthin are protective against cataracts and age-related macular degeneration, a leading cause of vision loss in older adults. One medium peach (147 grams) contains the following nutrients: Calories: 68 Carbohydrates: 15 g Dietary fiber: 2 g Total sugar: 12 g* Added sugar: 0 g Protein: 1 g Total fat: 0 g Saturated fat: 0 g Cholesterol: 0 g Sodium: 19 mg Vitamin C: 6 mg Vitamin A: 35 mcg Potassium: 179 mg *Sugar in peaches is naturally occurring. Peaches are safe for most people to eat, but some people should limit or avoid them altogether. 'Individuals with a known peach allergy must avoid eating them entirely,' says Stacey Woodson, M.S., RDN, LDN, a registered dietitian and author. 'Peaches belong to the stone fruit family, along with nectarines, plums and cherries. If you have stone fruit allergies, you are at greater risk of experiencing a peach allergy, so consult with your doctor before introducing peaches to your diet,' adds Woodson. Since peaches have potassium, they could be a concern for individuals taking diuretics that retain potassium, such as spironolactone. Peaches contain about 4% of the Daily Value for potassium, so check with your health care provider to see if it is OK to eat peaches while taking this medication. You may want to limit or avoid peaches if you have irritable bowel syndrome. White and yellow peaches are high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), which can worsen IBS symptoms. Enjoy as a summer snack. Fresh peaches are a sweet and juicy snack in the summer. They're delicious on their own and are also convenient for the beach, boat or pool, says McIntyre. Add to oatmeal or a yogurt parfait. Fresh, frozen and canned peaches are a sweet and juicy addition to oatmeal or yogurt. McIntyre loves baking them into oatmeal squares. Or try our Peach Pie Overnight Oats for a breakfast that tastes like dessert! Toss into a salad. Because they are naturally sweet, peaches pair well with bitter greens, like arugula or Brussels sprouts. Try a shaved Brussels sprouts salad with sliced peaches and goat cheese, or this Green Salad with Peaches, Feta & Mint Vinaigrette. Throw on the grill. Grill sliced peaches and pair them with meat or fish kebabs, recommends McIntyre, for a simple summer dinner. If you have a little more time, you have to try our Grilled Salmon and Peaches with Basil-Pistachio Gremolata. Bake for a decadent dessert. Baked peaches are delicious paired with vanilla ice cream, or if you're craving cobbler, you'll love our Easy Peach Cobbler. The benefits of peaches go beyond their sweet taste and versatility in the kitchen. Peaches are rich in phytonutrients that tackle free radicals and reduce inflammation throughout the body. Peaches offer potassium, fiber and other nutrients that support a healthy heart and gut. You can enjoy peaches at any meal or snack, including dessert! They are delicious at breakfast, in a salad, grilled, or baked. Is it OK to eat peaches every day? 'Eating peaches every day is perfectly fine for most people,' says McIntyre. However, if you're concerned about blood sugar management, McIntyre recommends sticking to fresh or frozen peaches instead of peaches in syrup and suggests pairing peaches with a source of protein or healthy fat, like almond butter or Greek yogurt. How many peaches can I have a day? The 2020-2025 Dietary Guidelines for Americans recommends about two servings of fruit per day. One serving is equivalent to one medium peach. McIntyre says, 'One to two medium peaches per day is a reasonable amount for most healthy adults. That provides about 70 to 140 calories and 2 to 4 grams of fiber, depending on the size of the peach.' Do peaches have a laxative effect? Peaches likely won't have a laxative effect. 'With approximately 2 grams of fiber per average-size peach, they can provide gentle digestive support that may help promote regular bowel movements,' says Woodson. When should I not eat a peach? You should not eat peaches if you are allergic to them or if you have a stone fruit allergy, says Woodson. You may also want to limit or avoid peaches if you are taking a medication that retains potassium or you have IBS and can't tolerate peaches. Read the original article on EATINGWELL
