As we age, weight gain can become a more common occurrence due to various changes in our bodies. According to Banner Health, our metabolism slows down, our body composition and hormone levels change, and we lose lean muscle mass while accumulating more fat mass. If you're looking to shed some pounds, it's important to make adjustments to your diet and exercise routine. To help you get started, Lisa R. Young, Ph.D., RDN, a nutrition consultant, author, and member of our Medical Expert Board, has identified four foods that may be hindering your weight loss efforts in your 40s. If you haven't already, it's time to cut these foods from your diet ASAP.
1) Highly Processed Foods
As you age, your metabolism naturally slows down, and it's essential to be mindful of your food choices, especially avoiding highly processed foods, says Young. These types of foods can significantly impede your weight loss efforts and potentially contribute to health issues such as heart disease, diabetes, and blood sugar spikes.
According to the Academy of Nutrition and Dietetics, examples of ultra-processed foods include instant meals, fast food, crackers, potato chips, and various other items. Even popular breakfast cereals can be heavily processed.
To support your weight loss goals and promote overall health, Young recommends opting for whole foods like vegetables, fruits, nuts, beans, and fish instead of heavily processed options.
2) Fiber-Poor Foods
If you're trying to lose weight, it's no secret that fiber is an essential component of a healthy diet. That's why consuming low-fiber foods won't help you achieve your weight loss goals, particularly if you're over 40.
As Lisa R. Young explains, "High-fiber diets can help people feel full for longer periods, promote regular bowel movements, regulate blood glucose levels, and reduce cholesterol levels. These benefits are critical for those over 40 who are trying to lose weight."
According to Mount Sinai, examples of fiber-poor foods include refined white bread, white pasta, dry cereals, farina, hard cheese, milk, creamy soup, raw lettuce, and cucumbers. It's important to note that these foods can hinder your weight loss efforts, so it's better to opt for fiber-rich foods like fruits, vegetables, whole grains, nuts, and legumes.
3) Processed Meat Products
The next food group to avoid is processed meat products. These types of food contain high amounts of saturated fat and should only be consumed sparingly, if at all.
According to Lisa R. Young, "Processed meats not only contain more than the recommended daily intake of saturated fat, but they can also cause inflammation in the body, which can lead to weight gain." To promote weight loss, it's better to opt for lean meats like chicken breast or turkey as healthier alternatives.
4) Juices Made from Fruit
Last but not least, one type of beverage that deserves attention is juices made from fruit. Although they may seem like a healthy choice, they often contain a significant amount of added sugar.
Lisa R. Young notes that the problem with fruit juices is the absence of fiber, a component that's often removed during processing. The lack of fiber, coupled with the high sugar content, can lead to a significant spike in blood sugar levels, ultimately contributing to weight gain.
To avoid this, it's better to opt for fresh fruits instead of fruit juice. Other healthy beverage options include sparkling water or natural herbal iced teas.