10 Foods to Aid Weight Loss After 50

Weight control becomes more crucial as we age, especially beyond 50. Changes in metabolism, hormonal fluctuations, and less physical activity all make weight loss harder, but eating the correct meals might help. Weight management for over-50s with these 10 foods.


1. Leafy Greens

Leafy greens, like spinach, kale, and Swiss chard, are great for weight loss because they are low in calories and high in fibre. They also have a lot of enzymes, vitamins, and minerals that are good for your health.

2. Lean Protein

Protein is needed to maintain muscle mass, which declines with ageing. Choose lean proteins like chicken, turkey, fish, tofu, and lentils. Protein-rich foods make you feel full, minimising overeating.

3. Berries

Blueberries, strawberries, and raspberries are antioxidant-rich. They don't raise blood sugar because of their low glycemic index. Enjoy them as a snack, add them to yoghurt or porridge, or incorporate them into smoothies for nutrition.

4. Whole Grains

Instead of refined grains, choose quinoa, brown rice, oats, and barley. Whole grains include more fibre and minerals, which control blood sugar and increase fullness, aiding weight loss.

5. Nuts and Seeds

Although high in calories, nuts and seeds can help you lose weight in moderation. They contain healthy fats, protein, and fibre to quell hunger and cravings. Excellent alternatives include almonds, walnuts, chia seeds, and flaxseeds.

6. Greek Yogurt

Weight loss is possible with protein-rich Greek yoghurt. Probiotics maintain gut health and may influence digestion and metabolism. Sweeten plain Greek yoghurt with fresh fruit or honey.

7. Legumes

Protein- and fiber-rich legumes include beans, lentils, and chickpeas. A diet rich in beans can help you feel full and cut calories. Their affordability and versatility make them great additions to soups, salads, and major courses.

8. Avocado

Avocados are healthy for weight loss despite their greater fat content. They include monounsaturated fats, which boost heart health and satiety. Avocado is great on toast, in salads, and in creamy dressings and sauces.

9. Spices and Herbs

Herbs and spices may add depth and variety to your foods without adding salt or sugar. Weight management is another advantage of turmeric, cinnamon, and ginger.

10. Salmon

Salmon and other fatty fish are full of omega-3 fatty acids, which have been shown to help people lose weight and calm inflammation. Including salmon in your diet may help your metabolism work better and make you feel fuller.

Also see

The 9 Best Ways To Lose Weight After 50

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