It can be difficult to lose and maintain weight as you age. This is due to several factors including changes in lifestyle, but one major factor at play is metabolism. Metabolism tends to slow down with age, making it harder to shed unwanted pounds and keep them off. Luckily, though, there are plenty of things you can do to stay on track with your weight loss goals and maintain a healthy metabolism over 40. One crucial step to take is to maintain a balanced diet—and it’s always important to prioritize lean protein, especially when trying to lose weight.
Protein is an integral macronutrient and plays an invaluable role in weight loss. Among other functions, helps to maintain muscle mass and support muscle growth and repair, all of which is important for those aiming to lose weight and boost metabolism, particularly over 40. Lean proteins are the best allies in these efforts. To shed some light on a few of the best options to add to your plate as we age, we spoke to health experts Jeanette Kimszal, RDN, NLC; Brenda Peralta, RD; Allison Herries, MS, RDN. They told us that Greek yogurt, lean meat, and eggs are all fantastic choices. Learn more about the benefits of each below.
1. Greek yogurt
One fantastic food you can enjoy for breakfast—or at any time of day—is Greek yogurt, which is packed with benefits for your whole body. As Peralta notes, a single serving of Greek yogurt contains 15-20g of protein. "That's more than enough for a snack," and it's a great option for a filling, metabolism, boosting breakfast. Sign us up!
Even better, you can add a range of nutrient-rich, weight loss-friendly toppings to your yogurt bowl for a tasty meal that both your taste buds and your body will love.
2. Lean meat
While there are plenty of plant-based lean proteins out there, we can't talk about protein without talking about meat. Certain types of meat, such as red meat and processed options, can take a toll on your body when consumed in excess, but lean meats such as poultry and fish are great choices if you're trying to lose weight.
"Lean meats, including chicken, turkey, and fish, are excellent protein options," Herries says, explaining that "this is because the majority of calories in lean meats come directly from protein." Chicken, in particular, is a tasty, versatile, and low-calorie choice. "100 grams of chicken breast provides around 31 grams of protein with only 165 calories," Herries tells us. Perfect!
3. Eggs
When it comes to a metabolism-boosting, protein rich breakfast, you can't go wrong with good old eggs. Not only are eggs delicious and versatile, but they can also do wonders for your body over 40. Kimszal points out that with 6 grams of protein per egg, they "can increase the thermal effect of food and may speed up the metabolism."
Plus, as Peralta tells us, "studies have shown that eating eggs not only increases your metabolism but it also increases your satiety levels," which is great for anyone looking to shed a few pounds because "feeling fuller for longer means that you are less likely to eat more during the day." No more mid-day binges on processed snacks!
All in all, adding these foods to your plate and ensuring you're getting enough lean protein in your diet is one great way to work towards the body of your dreams over 40.
