As we age, our metabolisms slow down, which can lead to gaining extra, unwanted pounds. But small dietary adjustments can help minimize weight gain in our middle years. Try these suggestions:
- Eat small meals throughout the day and never skip a meal. This encourages steady caloric burn, blood sugar levels, and a consistent metabolism. You should eat every 3 – 4 hours. If you are hungry before 3 hours, eat more healthy fats- they keep you fuller longer.
- Choose healthy carbohydrates. Replace refined, high-glycemic-index carbs with unrefined, low-glycemic choices. The latter do not cause the spikes in blood glucose levels that encourage the storage of fat.
- Use spices. Capsaicin (the compound that gives chili peppers their bite), black pepper and ginger all boost the generation of heat in the body, leading to more calories burned.
- Drink green tea. The main antioxidant polyphenol in green tea, known as Epigallocatechin gallate or EGCG, stimulates the body to help burn calories.