If you’re like most people over 40, you’ve probably noticed that gaining pounds it’s become a lot easier than losing them, isn’t it?
Let’s face it, after 30, your metabolism slows down and your muscles decrease gradually in size and strength.
Over time, you may have lost nearly 15 lbs. of lean muscle tissue and gained –at least– the same amount of toxic belly fat.
That’s why your risk of diabetes, heart attacks, stroke, and high blood pressure almost doubles.
What can you do about it?
Fortunately, the simplest answers are always the best.
The concept is simple: Pack lean protein, healthy fats, and low-calorie carbs at every meal and snack.
Here are ten smart ways to supercharge your diet, boost your metabolism!
1. MISSION POSSIBLE!
Develop a specific mission for the new couple of weeks. Write it down and put it somewhere you’ll see if often. This is just a first step, and it’s ok to make it a small one.
2. DOWNSIZE YOUR DISHES
Using smaller plates and cutlery has been proven to trick you into eating less. Try a 9-inch plate.
3. AVOCADO INSTEAD OF BUTTER
Did you know you can substitute avocado for butter in many recipes? Try replacing a tablespoon of butter with half the amount of avocado to increase your fiber.
4. OPEN FACED SANDWICHES
A sandwich with just one slice of bread cuts your calorie intake by about 100.
5. ADD A LITTLE HEAT
Hot peppers, Tabasco sauce, and other spicy foods will trigger calorie burn while you eat. Try dicing a hot pepper and adding it to soup or salad.
6. HIGH PROTEIN BREAKFAST
Eating a high protein breakfast will help you eat less through the day. Eggs are an easy, versatile, and delicious way to pack your breakfast with high-quality protein.
7. EAT YOUR VEGGIES
Research has found that meat eaters have a higher body mass index than vegetarians. If turning vegetarian seems too drastic, try cutting it a couple of days a week, or using meat as a side dish or condiment rather than a main course.
8. TRY SOMETHING NEW
Less than one in ten of us get all our recommended servings of vegetables each day, and barely more than one in ten get the recommended servings of fruit.
Pick up some fruit or a vegetable that you haven’t enjoyed in a while. Or try something you haven’t tried before.
9. SNACK
Not having an afternoon snack is bound to leave you starving by dinner, which could lead to overeating. Packing a snack will help you avoid the pull of unhealthy vending machine food.
Look for snack options under 200 calories with 3 or more grams of fiber and 5 or more grams of protein.
10. BE THANKFUL
Studies show that those who are thankful are happier, so look for reasons to express gratitude every day. It may be difficult when you’re stressed or overwhelmed, but look for the good.
