SLOWER metabolism, thicker waist, and creeping weight gain are physiological changes that affect most women over 35. Women who turn to crash diets often feel shortchanged by the short-term results. The fact is – nothing short of a conscious change to healthy eating habits can women over 35 put off weight gain or revitalize their health.
Here are six healthy eating habits for women over 35 who want to stay in shape and stave off weight gain:
Healthy Eating Habit #1 – Choose Skinny Drinks Over Sodas
Don’t finish your meals with sugary drinks. Substitute sodas and blended coffees with skinny drinks such as freshly squeezed lemonade and unsweetened black or green tea. Sodas are nutritionally bankrupt and are best avoided to prevent blood sugar spikes. If coffee is a must, drink it black or have it only with low fat milk.
Healthy Eating Habit #2 – Add Lemon Juice To Your Daily Diet
Lemon juice (unsweetened) is a stimulating and expansive drink. It is an instant wake up drink for lazy mornings and a natural, internal body cleanser. Cultivate a healthy eating habit of drinking a glass of lemon juice after a high carbohydrate meal. The lemon juice slows down the digestion of high carbohydrates in meals and reduces blood sugar spikes, a major cause for overeating and weight gain.
Healthy Eating Habit #3 – Never Skip Breakfast
No matter how busy you are in preparing breakfasts for the family or getting the kids ready for school – never skip breakfast. Breakfast is the most important meal for the day; it revs up the body’s metabolism (after having been dormant the night before) and keeps the blood sugar levels constant till your next meal.
Healthy Eating Habit #4 – Eat Smaller and Frequent Meals
Eat five to six small meals a day to prevent hunger pangs. The body is wired to go into starvation mode and stop burning calories when one is hungry. By eating smaller and frequent meals, you’re “tricking” your body into burning calories continuously throughout the day! Simply add two healthy snacks of fruit, nuts, seeds or low fat drinks to breakfast, lunch and dinner to make the minimum five meals.
Healthy Eating Habit #5 – Drink Water, Water, Water!
Older women sometimes drink less water than they should to avoid going to the bathroom. But the body needs water to burn calories and convert the carbohydrates we eat to glycogen, the stored fuel in our muscles. Fat burning is slowed when the body is dehydrated. Drinking sufficient water eases our hunger pangs. Drink at least 8 ounces of still water a day and add a little lemon or grapefruit juice for a refreshing taste.
Healthy Eating Habit #6 – Have At Least Two Low Glycemic Meals A Day
Make a conscious switch from eating high glycemic index (GI) foods to low GI foods. The body digests low GI foods slowly, makes you feel full longer, and releases glucose into the bloodstream evenly without creating a surge in blood sugars. A low GI meal combines whole grains, fruits and vegetables. Eat high GI foods such as white bread, bagels, puffed cereals, soft drinks, and processed baked products only as occasional treats.
By practising these healthy eating habits, women over 35 will be able to regain control over their shape and weight.
© Teresa Cheong, RightEatingHabits.com