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, says Tucker. A study review from Canada shows that people who ate a serving of legumes every day as part of a weight-loss effort lost a couple https://lovingwomen.org/tr/blog/asya-posta-siparisi-gelinler-siteleri/ of pounds in an average of six weeks. Try making beans or lentils in an Instant Pot, which allows you to stew legumes with vegetables and other flavorful components and make enough for the whole family. You can even puree them to add to soups, stews, and even mac and cheese without changing the flavor or texture that much. Expand your repertoire by trying new types of beans-discover your healthiest choices here.

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,” Tucker says. If you want to lose weight over 50, it’s especially useful to jump on any gain right away.

4. Or, Ditch the Scale

“As we age, metabolism tends to decrease, muscle mass may decline, and hormonal fluctuations can impact weight distribution,” says ed, R.D.. It’s normal to experience some weight fluctuations. “Accepting these changes is the first step towards achieving realistic weight loss goals.”

For this reason, instead of focusing on the number on the scale, consider how energized you feel throughout the day, the healthy food choices you make, how your clothing feels like it fits, your body composition, and body measurements. According to Melamed, those parameters can help you evaluate your progress in a healthier and more positive way if you’re the kind of person that places a ton of pressure on the number on the scale.