Let’s face it, losing weight is an ongoing struggle, especially if you’re over the 40 mark. But the good news is that there are fat-fighting foods that you can include in your diet to shed some of those excess kilograms.
The key to losing weight when you’re older and entering perimenopause is to eat foods that are filling, but low in kilojoules. Instead of eating a burger and chips that really doesn’t seem like a lot, but loaded with calories, you can eat a plate of food that seems a lot but is much lower in kilojoules.
Believe me, you will see a difference.
Best Fat-Fighting Foods for Mom Over 40
1. Eggs
Did you know that a single egg only contains 75 calories, plus it’s filling and one of the best foods to include in your diet if you’re looking to lose weight or follow a healthier eating plan? Besides the low-calorie content, it also packs a 7-gram protein punch.
My brother is a lot more health-conscious than me and has never had a roller-coaster ride with his weight, like I had, but he followed the carnivore diet, which basically consists of proteins (meat and eggs). Alongside his exercise plan, he lost around 20kg, quickly. When he falls off the wagon, he still reverts back to the carnivore diet if he wants to lose the excess weight quickly.
I know the carnivore diet works, but I struggle with sticking to only meat and eggs. There are so many creative ways you can cook eggs and meat. I don’t know if it’s healthy to just stick to proteins. He takes a multi-vitamin every day, which means he get’s most of his nutrients. But I love my veggies and fruits too much, plus it opens up a lot more meal options if you want to follow a healthier eating plan… and stick to it.
2. Greek Yogurt
Greek yogurt offers twice as much protein when compared to other yogurts and makes you feel fuller for longer because it stays longer in your stomach. Remember to choose low-fat, low-sugar, or non-fat options.
3. Green Tea
Green tea is incredibly healthy, especially if you’re trying to lose weight, because of the catechin content, which is a phytochemical that affects the metabolism. However, to reap the full benefits, you need to drink it a few times daily …. and that’s where I struggle.
I haven’t gotten used to the taste, but I still don’t particularly enjoy it, so it’s hard for me to find motivation to drink it once a day, let alone multiple times per day.
4. Oatmeal
Oatmeal is another healthy and filling option to include in your diet. It is fiber-rich, hot, and contains a lot of water. Because hot food takes longer to eat, you might feel full for longer. However, you should stick to whole-grain oatmeal with a touch of cinnamon instead of adding sugar.
Related: 5 Best Weight Loss Tips For Moms Over 40
5. Grapefruit
Grapefruit is not a fat-burning superfood, but it doesn’t contain a lot of calories and might help you feel full for longer. It’s best to drink a glass of grapefruit juice or eat half a grapefruit before a meal.
6. Coffee
For coffee lovers like me, this makes my heart sing, however, this doesn’t mean you should splash out on rich cappuccinos or other specialty coffees that have added calories. The best way to have your coffee is black with no sugar. Okay, I’ve managed to cut the sugar, but there’s no way I can have my coffee black. I tried… believe me… but life is already hard enough without me having my coffee bitter as well. I’ve compromised – I drink it with only one teaspoon of coffee creamer … just enough to color it.
7. Cinnamon
Adding a touch of cinnamon to your morning coffee, oatmeal, or cereal helps to make it sweeter and can curb your appetite, especially in those with type 2 diabetes. My Mom is a serious diabetic, and even though she’s not supposed to eat sugary snacks, she keeps craving it. Its just one more bad symptom of diabetes. I don’t wish diabetes onto anyone – my mom’s journey with diabetes is not easy.
It just keeps taking and taking until there’s nothing more to take. My Mom has lost her sight and one leg due to the illness, plus she’s struggling with her kidneys. I really feel for her – I often wish that I could do more to help her. But all we can do is to make her as comfortable as possible and do what we can with what we have.
8. Apples and pears
Both apples and pears have a high water content, plus the peels pack a powerful fiber punch, which is excellent if you’re trying to curb your appetite because it makes you feel fuller for longer. Always opt for whole fruits instead of the juice, and always check the food labels for added sugar.
I love adding Granny Smith apples to my chicken salads, which adds a unique flavor.
9. Sweet Potato
Many of us love a baked potato with all the extra trimmings like sour cream, bacon bits, butter, and cream, but you’ll be shocked when you learn the calorie content of such a simple dish. Instead, you can bake a sweet potato and add a touch of cinnamon, which will save you a ton of calories and give you a nutrient boost. Sweet potatoes contain vitamin C, potassium, fiber, and beta-carotene.
10. Fish
Fish is one of the best proteins to include in your diet. It doesn’t contain a ton of fat and contains Omega-3 fatty acids that is beneficial for heart health and other chronic illnesses.
Related: 34 Nutritious snack ideas for breastfeeding moms
11. Watermelon
Foods like watermelon contain a lot of water, which means it takes up plenty room in your gut that in turn signals your body that its full. Many veggies and fruits are packed with nutrients and water, which means less calories. Watermelon is an excellent example and a good source of vitamin C, lycopene, and vitamin A.
12. Raw Veggies
Raw veggies make healthy snacks and have a high water content. It is low in calories and makes you feel full for longer. For example, half a cup of diced celery contains only eight calories. Great snacks include diced carrots with cream cheese or salsa, or celery with peanut butter. Before grabbing a pack of crisps and dip that are loaded with calories, rather reach for raw veggies.
13. Salad
Eating a bowl of salad before a meal will prevent you from eating too much, plus, foods like lettuce is packed with water that takes up space in your stomach. You can add veggies and fruits with grated cheese or Feta cheese to make it more interesting. Instead of salad dressing, I like to add vinegar, salt, ground pepper and a hint of sugar to my salads.
14. Vinegar
Instead of calorie-laden salad dressing, rather dress your salad with vinegar and olive oil.
15. Berries
Berries are another good example of foods that are fiber-rich that keeps you feeling full for longer. For those with a sweet tooth, they offer a great substitute in salads or over oatmeal. Blueberries are packed with antioxidants.
16. Soup
Broth-based soups can go a long way in filling your tummy without the added calories. We’re not talking about creamy soups here. Soups with lean meats or chicken and chopped veggies or beans are your healthiest option.
17. Lean Meats
Proteins burn more calories when digested and keeps you full, but be mindful when choosing your meat. Darker meats have a higher fat content which would defeat the purpose of trying to cut down calories. Lighter meats like port or skinless chicken fillets are excellent choices. Red meats like extra-lean top sirloin or flank steak contain less saturated fats, but opt for three to four-inch portions.
Final Thoughts
Well, there you have it – my list of the best fat-fighting foods for moms over 40 that is trying to lose weight. Losing weight doesn’t have to break the bank. All it takes is a few mindful changes in your food preparation and meal planning. Instead of eating starchy carbohydrates like rice and potatoes, substitute it with sweet potato, salads, or proteins like egg with your meat.
I hope this article has helped you somewhat in planning your healthier menus. Have you got any tips for moms over 40 that has helped you to lose weight?
Be the first to reply