1) Eat more fruits and vegetables
To lose weight, one approach is to take in fewer calories than you expend. Instead of focusing on what to eat less of, let’s talk about what to eat more of. First up, fruits and vegetables.
In a study from Harvard, people who increased their intake of fruits and vegetables lost weight, especially if they ate more berries, apples, pears, soy, or cauliflower.
Fruits and vegetables are low in calories but rich in important vitamins and minerals that you need more of as you age, including fiber, which can keep you full between meals, says Tucker.
2) Use beans as a base
Beans are packed with filling fiber and protein, and as they travel through your digestive system, their roughage and resistant starch feeds the good bacteria in your gut.
These bacteria in turn create short-chain fatty acids, which are helpful in protecting your metabolism.
3) Befriend your bathroom scale
Weigh yourself each morning so you notice right away if the number is trending up instead of down.
If you gain weight, and if you focus on it early and it’s only a few pounds, you can lose it quickly, but if you let it stay, basically it reprograms your body at a higher weight and it makes it hard to lose because you get hungry.
If you want to lose weight over 50, it’s especially useful to jump on any gain right away. Learn more about the benefits of weighing yourself daily.
4) Focus on your food
Between 15 conference calls, appointments with your accountant, and all the other obligations facing the modern 50-something man, you might not be giving your meals the respect they deserve.
“People on the go tend to overeat,” says Bettina Mittendorfer, Ph.D., a research associate professor of medicine at Washington University in St. Louis …