Sometimes I add a small handful of spinach and my powdered vitamins. Meal 1: Protein/fruit smoothie: 1 scoop protein powder, 1 cup mixed berries, 1 TBL ground flax, water and blend. I eat every 3 hours or so when awake after my first meal. All of that was/is with moderate exercise of cardio and strength training.Ĥ0-50% carbs (more towards 50% on workout days, 40% on rest days) Now I eat probably an average of 1700 calories in maintenance (I'm not so strict with tracking right now). I worked my way down to an average of 1200-1300 calories to reach my initial goal. While losing weight I initially ate about 1500-1600 calories/day which included up to 200 calories a day of anything I wanted (mini daily splurge). Sure, for losing the weight and maintaining it now, I do just about the same thing. I'll have to be extra dilligent to keep the weight off. So your 5 lbs are not insignificant! In fact I'm dealing with a new diagnosis of Hashimoto's thyroiditis (hypothyroid) and it really has me worried about gaining back some weight. Fish oil also helps the body process foods more effectively.Īdditionally, be sure to sip water or green tea throughout the day because even mild dehydration can slow down your metabolism to conserve energy.Thank you for the compliments! You know when I was obese I used to think the people that had 5 lbs to lose were being vain, but now I realize it can be just as challenging to lose it and it can have the same mental/emotional effects too. Slower metabolism and weight gain have been associated with the hormone leptin, and eating fish like salmon and tuna has been shown to lower leptin levels. It's also useful to know that the body burns a good amount of calories during the digestive process following a meal of lean meat, and the protein the meat provides helps build muscles.įish: As you might know, eating fish has been shown to benefit brain health and cognitive function. According to FitDay, an iron deficiency can slow down your metabolism. Lean meats: For lunch or dinner, chicken or turkey makes a great main dish, and both are rich in iron. This is also great for seniors because it's heart-healthy and can help lower the risk of cholesterol and heart disease. Oatmeal is a terrific source of soluble fiber, which requires a lot of energy to break down, so it burns more calories. Oatmeal: This delicious and simple breakfast food can help to boost your metabolism first thing in the morning. While you may not be able to get your metabolism up to the speed it was during your younger years, you can give it a boost by incorporating more of these foods into your diet. Calories are mixed with oxygen to release energy, and even during times of of rest, your body needs fuel to continue to function properly. Metabolism is the process by which your body makes energy from what you consume. Specifically, the rate is particularly evident between ages 50 and 70. According to Johns Hopkins University, metabolism slows down by about 2 percent per decade after the age of 30, and this is partially because we lose about 50 percent of our muscle mass between the ages of 20 and 90. It's a normal part of the process of getting older, but a slower metabolism means that you might have trouble losing weight or you might not feel as energetic as you once did.
Some foods can give your metabolism a boost, which is important since this system slows down as people age. Nowadays, these kitchens provide entrees for the foodie's palate! What's more, you can even enjoy a few health benefits while dining!
When it comes to retirement community food, you may want to change your tune.
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