Losing weight is seldom easy – and it unfortunately gets even harder from the age of 40 onwards. You start to lose muscle mass once you reach 40, which in turn makes your metabolism start to slow down. This therefore means that maintaining a healthy lifestyle, which includes eating the right foods – and avoiding the wrong ones – in addition to exercising is more important than ever from the age of 40 onwards.
While there is a long list of foods that can help in weight loss and overall health once you reach 40, there is an even longer list of foods to absolutely avoid if you want to lose weight in your fourth decade, according to doctors, nutritionists, and health experts. Not only are some of the foods we’re going to talk about extremely bad for the waistline, most of them are also bad for overall health too. Take a look at 16 of the foods the experts recommend staying away from…
1. Sugary Cereals
Although they may be convenient in a pinch, many breakfast cereals are loaded with sugar and refined carbohydrates, which can lead to obesity and inflammatory diseases. Health expert Jeanette Kimszal, RDN. suggests choosing steel-cut oatmeal (which is packed with benefits!) topped with cinnamon and fresh fruits. This option provides fiber and protein, essential for muscle building and weight management.
2. Low-Fat Granola
Granola is a popular mix-in for yogurt and smoothie bowls, and even commonly enjoyed as a crunchy snack on its own. However, while it may seem healthy, dietitian Jesse Feder warns that low-fat granola can be a stealthy source of excess calories and sugar, which we all know can lead to many health issues. "The high sugar and calorie content is what can actually lead to weight gain over time," he cautioned. He advises opting for homemade granola crafted from whole grains, seeds, and nuts, steering clear of store-bought varieties laden with sugars. Got it!
3. Processed Pastries
From donuts to Danishes, processed pastries are a breakfast staple for many but offer little in terms of nutritional value. Unfortunately, health expert Dr. Paul Daidone explains that these treats "are packed with refined flours and sugars, causing rapid spikes in blood sugar followed by crashes." Such fluctuations, he emphasizes, can lead to mid-morning slumps that sabotage your metabolism.
4. White Bread and Jam
Bread and jam is a simple but tasty breakfast. However, it doesn't come without health risks, especially when you choose inflammatory white bread. Dr. Daidone points out the pitfalls of this common breakfast duo. "This combination is essentially refined carbohydrates and sugar," he explains. "Over time, a diet high in these types of carbohydrates can lead to insulin resistance, negatively affecting metabolism." Yikes!
5. Pre-sweetened Yogurts
While yogurt can be a nutritious breakfast option, Dr. Daidone advises caution when it comes to pre-sweetened varieties. "Many pre-sweetened yogurts contain a high amount of added sugar," he notes. "It's better to choose plain yogurt and add your own fruit for sweetness to avoid this pitfall." Choose high-protein Greek yogurt for a healthy option.
6. Frozen Waffles and Pancakes
Despite their convenience, frozen waffles and pancakes offer little in terms of sustained energy. Dr. Daidone explains that these items "often contain refined flour and trans fats, with little fiber or protein," leading to increased appetite and overeating, which can disrupt metabolic regulation over time. Luckily, there are plenty of healthy breakfasts to replace them with.
7. Instant Oatmeal Packets
Oatmeal is another example of a healthy breakfast that can become unhealthy if you choose the wrong kind. According to dietitian Jesse Feder, many instant oatmeal packets harbor hidden sugars, flavorings, and additives. "These can contribute to a lot of calories as well and lead to weight gain over time," he warns. To sidestep this dietary pitfall, he advises choosing plain oatmeal and enhancing it with a low-calorie sweetener or other healthy toppings for added flavor without the extra calories.
8. Potato Chips
When it comes to snacks, it doesn't get as classic as good old potato chips. Unfortunately, this go-to option is also terrible for your body when consumed in excess—starting with the fact that they're so easy to overindulge in. Health expert Joanna Wen, founder of Spices & Greens, warns that this snack is as unhealthy as it is tasty. "Many chips are fried in unhealthy oils and coated with salt, making them very high in calories and unhealthy fats," she says. Then there's the fact that, although this snack will load your diet with calories, it offers virtually no nutritional value. They "contain little to no fiber, which can help to keep you feeling full and prevent overeating." Without a good amount of fiber, you'll be much more likely to eat more fattening foods later in the day, which will slow your weight loss progress.
9. Candy
Candy, while tempting, offers little to no nutritional value and can wreak havoc on your health. Kimszal explains, "Candy is pretty much made of just sugar with no redeeming nutritional qualities." Consuming candy can lead to inflammation, gut health issues, and dental problems. Instead, satisfy your sweet tooth with naturally sweet fruits like berries, apples, watermelon, or pineapple. These fruits provide essential nutrients along with a naturally sweet flavor.
10. Muffins
Muffins can also be deceptive contributors to the accumulation of belly fat. Many commercially available muffins, especially those found in grocery stores or coffee shops, are laden with refined sugars, unhealthy fats, and excessive calories. "You may call them muffins, but my brain says, cake. Whether they're from a bakery or a box, traditional muffins are high in calories and fat, which could lead to belly fat over time. Some of them contain over 350 calories per muffin," Lisa Andrews, MEd, RD, LD, a registered dietitian nutritionist, warns. Although it's always okay to treat yourself every once in a while, staying away from processed, fattening options like this is in your health's best interest.
11. Processed Meats
Eliminating processed meats from your diet can be a crucial step towards reducing body fat, especially for individuals over the age of 40. Processed meats, often high in saturated fats and additives, have been associated with inflammation and an increased risk of weight gain.
"Bacon, sausages, hot dogs, and deli meats are loaded with saturated fat, sodium, and preservatives, all of which contribute to chronic inflammation and metabolic imbalances," registered dietitian and nutritionist Krutika Nanavati shares.
12. Canned Soups
Canned soups are a quick, convenient meal that can really come in handy when you're in a time crunch. Unfortunately, though, they're typically packed with sodium and other additives that can take a toll on your health when consumed in excess.
"Canned soups and broths are shockingly high in sodium—often over 1000mg per serving!" warns health expert Dr. Ali. "All that excess salt triggers persistent water retention, leaving you feeling bloated instead of lean. The sodium also acts as an appetite stimulant, increasing your overall calorie intake." You're better off whipping up a healthy soup at home to freeze and save for busy nights.
13. Store-Bought Frozen Meals
Speaking of convenience, it doesn't get much more convenient than a frozen meal you can pop into the microwave and enjoy in mere minutes. But according to Dr. Ali, these are a "salt bomb waiting to happen."
"Manufacturers use heavy sodium loads as a preservative and flavor enhance," he warns. "Compounded with the high-calorie counts, frozen meals are the perfect weight loss saboteur." Instead of adding frozen dinners to your cart at the grocery store, one great solution is to cook up a big portion of a healthy recipe at home and keep the leftovers stocked in your freezer.
14. Bacon
Bacon, a beloved but high-fat processed meat, poses concerns due to its elevated sodium and additive content, which may contribute to weight gain and other issues. The salt-heavy nature of bacon can lead to water retention and elevated blood pressure, among other risks.
"High in sodium and saturated fat, bacon is frequently cured and smoked, adding nitrates and nitrites. These factors contribute to weight gain and potentially increase heart disease risk," says Nanavati. Turkey bacon can be a healthier alternative when cravings strike.
15. Salted Nuts
Salted nuts and seeds, while offering a convenient and satisfying snack option, can potentially exacerbate bloating and contribute to weight gain due to their elevated sodium levels. These crunchy snacks are often seasoned with salt to enhance flavor, but the consequences of high sodium intake may outweigh the great taste when consumed in excess. Excessive sodium can lead to water retention, causing bloating and discomfort. Additionally, salted nuts and seeds, though rich in healthy fats, protein, and essential nutrients, can be calorically dense.
Dr. Harsh Sheth elaborates further and says, "while nuts and seeds are nutritious, their salted variants introduce unnecessary sodium to the diet, disturbing fluid balance and contributing to bloating. The dense calorie profile of nuts can be compounded by high sodium, potentially leading to overconsumption and challenges in maintaining a healthy weight." In moderation, of course, nuts are a great snack, just be sure to be mindful of how much you're consuming, especially when they're salted.
16. Instant Noodles And Ramen
If you ate a lot of instant noodles in your college days, you're certainly not alone—but it might be time to retire your habit if you're concerned about your heart and your waistline. Despite their convenience, instant noodles and ramen are far from heart-healthy options. Dr. Sarah Bonza, MD, board-certified US physician, cautions against their consumption, citing their high sodium and saturated fat content as major concerns. She states, "Nutritionally poor but high-calorie, they can lead to weight gain and a poor overall diet quality." Regular consumption of these processed noodles increases the risk of hypertension and heart diseases over time. They could even lead to skin issues.
