Losing weight over 40 can certainly be an uphill battle. It can feel like many factors, such as hormonal changes, a loss of muscle mass, and changes in your daily habits are working against you. However, there are many things you can do in order to crush your weight loss goals and achieve the body of your dreams, even as you age. One of the most important factors to consider is your diet. In addition to cutting out unhealthy, processed foods, adding the right foods to your meals can also do wonders for your body and even boost your metabolism.
To discover a few of the most important foods you can add to your plate every day for a faster metabolism and easier weight loss over 40, we spoke to nutritionist Catherine Gervacio. She told us that leafy greens, berries, and fatty fish like salmon are among the best options to prioritize in your diet. Learn more about the benefits of each below.
1. Leafy greens
When it comes to nutritious foods, leafy greens are among the most commonly touted "superfoods" out there—and for good reason! Gervacio tells us that options like spinach, kale, and collard greens should be a priority in your diet as you age, especially if you're trying to lose weight.
"Leafy greens are low in calories but are packed with vitamins, minerals, antioxidants, and fiber which are important for energy metabolism. Also, these greens are good sources of calcium, magnesium, and vitamin K for stronger bones," she says. "This helps women over 40 reduce the risk of osteoporosis while supporting bone health when doing exercise." Amazing!
2. Berries
There's no overestimating the incredible health benefits of berries! These small but mighty fiber-packed fruits are some of the best foods you can eat every day. Gervacio recommends options like blueberries, cranberries, and raspberries for a faster metabolism and a slimmer waistline.
"These are low-sugar fruits that are packed with antioxidants such as flavonoids and polyphenols, known to provide many health benefits," Gervacio says. "For metabolism and weight loss, some studies highlight the positive impact of consuming berries on multiple metabolic issues associated with Metabolic Syndrome, of which women in their 40s are at risk, especially when incorporated with a healthy diet."
3. Salmon
Don't forget protein! Lean proteins make the best choices for weight loss and muscle growth, and fatty fish like salmon are packed with fantastic nutrients that can help your body thrive and burn more fat. Gervacio suggests prioritizing salmon, in particular, for a faster metabolism.
"Salmon is a rich source of high-biological protein for building lean muscles. As women age, preserving the muscle becomes important to maintain a good metabolic rate," she says. "That’s because muscles burn more calories at rest than fat." Plus, as she notes, the healthy fats are great for your health, too: "Salmon also contains a good amount of omega-3 fatty acids to improve metabolic health and reduce inflammation."
The bottom line
Of course, if you really want to reach your weight loss goals, you'll have to do more than just add a few foods to your diet. Keeping your body in great shape requires dedication go a number of healthy habits, including a killer workout routine. But the food you eat is one of the most crucial components, and prioritizing nutritious foods like these is one major key to maintaining a healthy, balanced diet.
