How to Beat Cravings and Belly Fat After 50

Mar 27, 2024

We live in an environment where new information is coming at us all the time. We’re told what to eat. What not to eat. Once we’re over 50 and are going through or have gone through menopause, closer attention to what we eat becomes even more important for our body composition and our overall health and longevity. Cravings can wreak havoc on all of our good intentions. Below are proven ways to reduce or eliminate cravings. You’ll also find that these same tips help reduce belly fat as well.

Start your day with protein and fiber, not sugar

Breakfast cereal, toast, granola, and fruit smoothies have a way of triggering a blood sugar spike and then drop. To avoid a rollercoaster of glucose levels and cravings throughout the day, eat quality protein like Greek yogurt, a vegetable smoothie made with protein powder, Chia, flax and hemp seeds, eggs or even leftovers from last night’s chicken veggie stir fry.

Quick tip- Read all food labels. Avoid foods with added sugars. Aim for less than 25 grams of added sugar a day.

Stay hydrated

We’ve all heard it before, but it makes a lot of sense. When I talk to clients, I’m always amazed at how little water people drink throughout the day. Start your day with a glass of water as soon as you wake up. Sip water throughout the rest of the day. Aim for half your bodyweight in ounces. Your body could be dehydrated and you can mistake thirst for hunger.

Crowd out processed carbs

Telling yourself you will never eat another cookie or chip may be very unrealistic. But eating processed foods on a daily basis does a number on blood sugar levels, the gut and waste line. Start by crowding out processed and sugar filled foods with more fiber, quality fat and protein. Just making one small switch at a time can have a huge impact over the long haul. Example: Switch from a protein bar for breakfast to Greek yogurt, a few frozen berries and your own granola topping of nuts, chia and flax seeds. Notice if you have less cravings and avoid the midafternoon slump. This one switch can be what it takes to eliminate the cravings that come mid-morning or afternoon, setting you up for a whole day of better food choices. Instead of thinking of giving up food as a punishment, switch your mindset to thinking what can I put into my diet that will keep me satiated and provide my muscles, bones and organs with the nutrition they need.

Get enough sleep

Lack of sleep plays a number on your appetite hormones. Think of seven to nine hours of sleep as being your first line of defense against cravings. Appetite hormones like leptin, ghrelin and cortisol are all affected when we have a lack of sleep, and they all affect the way our body feels in regard to what food choices we make the following day.

Listen to your body’s signals

At 3:00 in the afternoon are you really craving a sugary or salty snack or are you craving rest, relaxation or a walk? Do you need a break? Sometimes our signals get crossed or we mistake them for hunger. Tuning in and listening to what we really need can be challenging at first. Give yourself permission to rest, breathe or just relax. Notice if once you take a break what you thought was hunger has subsided.

Don’t eat naked fruit.

Once you’ve made sure you’re not thirsty or tired and you are definitely hungry, you have two choices. One, decide, can I make it till my next meal? Allowing our body time to use up stored fuel is what will help us lose fat. If you really need a snack, choose whole food like a piece of fruit or vegetable. But eating plain fruit can also cause blood sugar to spike. Pair fruit with some nuts, nut butter or yogurt.