It’s always important to be mindful of the foods you’re eating, especially if you’re trying to lose weight. However, it can become even more crucial to your weight loss efforts as you age. The unfortunate truth is that our metabolism naturally slows down with age, making it easier to gain weight and harder to shed unwanted pounds over time. Of course, many factors—including exercise and sleep—play a crucial role in metabolic health, but diet is undeniably integral. Sadly, many of the convenient, packaged options we reach for every day are loaded with harmful ingredients that can contribute to inflammation, slowed metabolism, and, ultimately, weight gain.
To keep your metabolism running smoothly after 40, it’s a good idea to back on processed foods. To highlight some of the worst options on grocery shelves, we spoke to health experts Jesse Feder, RDN, CPT at My Chrons and Colitis Team; certified weight loss coach Joanna Wen, founder of Spices & Greens; Emily Johnson, RD, nutritionist from Juicereport; Michelle Saari, RD MSc; and Dr. Zeeshan Afzal, MD. Find all of their warnings below.
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1. Potato Chips
Potato chips are perhaps the most infamous snack around. They're perfectly salty, crispy, and, unfortunately, loaded with fat. That's why Wen recommends staying away from this crunchy treat if you're trying to slim down. "Many chips are fried in unhealthy oils and coated with salt, making them very high in calories and unhealthy fats," she says.
In addition to all that fat, it's important to note that potato chips also contain little to no nutritional value, which is another major reason they can stand in the way of your weight loss goals. "Potato chips contain little to no fiber, which can help to keep you feeling full and prevent overeating," Wen tells us.
However, there are some healthy chip options out there. By choosing veggie chips and sweet potato chips over your typical chips, you'll be taking one step in the right direction.
2. Sugary cereal
As delicious and convenient as they can be, sugary cereals are one processed food that can have negative impacts on your metabolism, according to Feder. "Sugary cereals are one of the most unhealthy processed foods you can have. They are loaded with sugar, sodium, and refined carbohydrates," he says. "These things, when eaten in high amounts and consistently, can lead to obesity, high blood pressure, diabetes, and heart disease. The highly processed and refined ingredients typically give you a jolt of energy since they are able to be digested very quickly. This then causes a crash in our blood sugar, and can slow your metabolism." Yikes!
The high amount of added sugars in this food, in particular, poses a whole range of health risks, including weight gain. When we consume too much sugar, our bodies produce insulin to help process it. This insulin surge can cause our cells to become resistant to the hormone, leading to higher levels of insulin in the bloodstream. High levels of insulin can lead to weight gain, especially around the abdominal area, and have been linked to an increased risk of developing type 2 diabetes and other metabolic disorders. Overall, it’s better to cook yourself a nutritious, balanced breakfast–although it may take more time than pouring cereal and milk into a bowl, it’ll be worth it in the end!
3. Fast Food
Despite the fact that it’s an extremely convenient option when you’re on the road, Feder warns that fast food can also ruin your metabolism over time. "Fast food meals are made with high amounts of fat, sodium, and unhealthy oils. This can also lead to weight gain, obesity, cardiovascular disease, heart disease, and stroke to name a few things," he says. "The ingredients in fast food meals are also highly processed and refined which can be digested quickly and leave you with a decreased metabolism."
Fast foods, along with many other processed foods, are often high in unhealthy fats, such as trans fats and saturated fats. These types of fats can increase cholesterol levels and contribute to the development of heart disease and other health problems. They can also cause inflammation in the body, which has been linked to a range of health issues, including obesity and metabolic disorders. Of course, desperate times call for desperate measures–and one McDonald’s hamburger won’t kill you. But whenever possible, go with healthier options, like a salad with dressing on the side.
4. Frozen dinners
Feder says that frozen dinners are some of the worst options out there when it comes to metabolism-slowing processed foods. This is largely due to their high levels of fat and salt. "Frozen dinners typically have large amounts of fat and salt in them to make them taste good as well as keep them preserved. High amounts of fat and salt can lead to weight gain, obesity, high blood pressure, and cardiovascular disease," he explains.
Another problem with this processed food (along with most others) is that it is often low in nutrients and high in empty calories. This means that it provides very few (if any) vitamins, minerals, and other nutrients that our bodies need to function properly. Instead, it’s packed with fillers and additives that have no nutritional value, but can still contribute to weight gain and other health problems. You can still reap the benefits and ease of frozen foods by freezing your own homemade meals to eat later on–but overall, it’s best to steer clear of store-bought varieties.
5. Soda
Soda, a widely consumed processed beverage, is a notable contributor to potential metabolic slowdown and weight gain. Packed with high-fructose corn syrup and other refined sugars, sodas can cause rapid spikes in blood glucose levels, prompting a surge in insulin production. Over time, this can lead to insulin resistance, hindering the body's ability to regulate blood sugar effectively. Additionally, the excessive calorie intake from sugary sodas can contribute to weight gain, especially around the abdominal area. The lack of nutritional value in these beverages further compounds the issue, as they provide little satiety, potentially leading to increased overall calorie consumption.
"This is the number 1 source of empty calories that I hear from most of my clients looking to lose weight, and it’s always the first thing I tell them to drop from their diet. Pop or soda, depends where you’re from what you refer to it as, is one of the most useless drinks we have today. It offers zero nutritional value, and is only harmful to our health. It is loaded with sugar, and causes blood sugar spikes, which can be detrimental to anyone's health that struggles with diabetes," says Saari.
6. Processed Meats
Processed meats, including sausages, bacon, and deli meats, have been linked to potential disruptions in metabolism and weight gain. These meats often undergo curing, smoking, or other processing methods that introduce additives, preservatives, and high levels of sodium. Additionally, some processed meats contain additives like nitrites, which, when consumed in excess, may contribute to insulin resistance and metabolic dysfunction. Furthermore, the high fat content in processed meats, particularly unhealthy saturated fats, can contribute to weight gain and negatively impact metabolic health.
Johnson says, "Sausages, bacon, and hot dogs have a high concentration of saturated fats and sodium. They also often contain preservatives like nitrates, disrupting metabolic health and leading to weight gain."
7. Sugary Snacks like Candy Bars
Sugary snacks, such as candy bars, are notorious for being empty calorie foods that can cause a slow metabolism. The high glycemic index of sugary snacks causes a ray of health issues.
"Sugary snacks like candy bars, pastries, or soda can slow down metabolism because they cause a rapid spike in blood sugar levels, followed by a crash, which can lead to fatigue and sluggishness," Dr. Afzal emphasizes. "These snacks can cause inflammation because the high levels of added sugars and refined carbohydrates can also contribute to chronic inflammation in the body."
Afzal emphasizes that sugary snacks and sweetened beverages do nothing for the body, and "can cause inflammation because the high levels of added sugars and refined carbohydrates can also contribute to chronic inflammation in the body." Yikes!
