Healthy eating habits for women over 35 who want to stay fit

SLOWER metabolism, thicker waistline, and progressive weight gain are physiological changes that affect most women over the age of 35. Women who go on crash diets are often disappointed by the short-term results. The fact is that nothing less than a conscious change in healthy eating habits can help women over 35 postpone weight gain or revitalize their health.

Here are six healthy eating habits for women over 35 who want to stay fit and avoid weight gain:

Healthy Eating Habit #1: Choose Skinny Drinks Over Sodas

Don’t finish your meals with sugary drinks. Substitute soft drinks like fresh-squeezed lemonade and unsweetened black or green tea for sodas and blended coffees. Sodas are nutritionally bankrupt and are best avoided to avoid spikes in blood sugar. If coffee is mandatory, drink it plain or have it plain with low-fat milk.

Healthy Eating Habit #2: Add Lemon Juice to Your Daily Diet

Lemon juice (without sugar) is a stimulating and expansive drink. It’s 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 carbohydrate-rich meal. Lemon juice slows down the digestion of high carbohydrates in meals and reduces blood sugar spikes, one of the main causes of overeating and weight gain.

Healthy Eating Habit #3: Never Skip Breakfast

No matter how busy you are making breakfasts for the family or getting the kids ready for school, never skip breakfast. Breakfast is the most important meal of the day; It speeds up the body’s metabolism (after being inactive the night before) and keeps blood sugar levels steady until the next meal.

Healthy Eating Habit #4: Eat Smaller, More Frequent Meals

Eat five to six small meals a day to keep from feeling hungry. The body is programmed to go into starvation mode and stop burning calories when you are hungry. By eating smaller, more frequent meals, you’re “trickting” your body into continually burning calories throughout the day! Simply add two healthy snacks of fruit, nuts, seeds, or low-fat beverages to breakfast, lunch, and dinner for a minimum of 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 into glycogen, the fuel stored in our muscles. Fat burning slows down when the body is dehydrated. Drinking enough water relieves 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 slowly digests low GI foods, making you feel full longer and releasing glucose into the bloodstream evenly without creating a spike in blood sugar. A low GI meal combines whole grains, fruits, and vegetables. Eat high GI foods like white bread, bagels, puffed cereals, soft drinks, and processed baked goods only as occasional treats.

By practicing these healthy eating habits, women over the age of 35 will be able to regain control over their shape and weight.

© Teresa Cheong,

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