So What Can You Eat?
Nosh on the Latest Nutrition News

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Are you confused about nutrition and what to believe? Get ready to nosh on the latest nutrition news this month. I have a question from Heather in Düsseldorf Germany. She wants to know “what’s the best way to lose fat around your waist after turning 50 and what are the best foods to eat to combat this weight gain?”

Women have hormonal changes at this stage of life that can complicate weight loss. As a woman nears menopause, the body’s estrogen level decreases. Prior to this, weight gain typically went to the hips and thighs. Now it goes to the belly. Your shape changes from that of a pear to an apple. You see this inner tube weight gain in guys and later in life for women.

I have two effective strategies for you to put into action Heather. First, if you haven’t already, add weight training to your weekly exercise plan. It’s fabulous for age-associated abdominal fat or what my friends and I call ‘muffin top’. Aim to weight train twice a week. It doesn’t matter whether you use free weights or machines. Weight training builds and maintains muscle mass so that you’re metabolism is increased and you burn more calories. Research reported in the American Journal of Clinical Nutrition found that women who were strength training twice a week gained less abdominal fat that those who focused on vigorous physical activity only such as walking.

Remember that when you lose weight, you cannot spot reduce. Rather you lose weight from all over the body. But weight training assists in the prevention of added weight as abdominal fat.

In terms of specific foods to eat, how does eating more and weighing less sound to you? Add more vegetables and fruits to your diet. The reason? Even though you may be eating more food by upping your fruit and veggie intake, fruits and vegetables have a high water content yet are lower in calories. You feel full from the extra volume of food as well as the fiber and it’s easier to cut back on those higher fat and calorie foods. And because you are full and not as hungry, guess what, your cravings are much more in control.