As „Egeszsegkalauz“ writes, after 50 years it can be harder to lose weight due to certain changes in the body. With age, muscle mass gradually decreases, and many people become less physically active. If the body uses less energy but eating habits remain the same, gaining weight becomes easier.
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Menopause also affects women. Studies show that total fat mass increases with age, and due to hormonal changes during menopause, fat distribution in the body may change – more fat may accumulate in the abdominal area and around internal organs.
Therefore, after 50 it is especially important to maintain muscle mass, exercise regularly, consume enough protein and fiber, and also pay attention to the long-term balance of energy consumed and burned.
A simple way to consume more fiber
The authors suggest one simple way to increase fiber intake in the diet – include a mixture of chia, flaxseed, and sesame seeds. It can even be added to morning coffee after soaking the seeds in liquid.
Chia and flaxseeds swell in liquid and thicken the mixture, so the texture of the coffee changes.
Some types of fiber can enhance the feeling of fullness. So in this case, it is not about “coffee burning fat,” as sometimes claimed on social media. The seeds added to coffee can help maintain fullness longer, which may reduce the desire to snack or overeat.
Caffeine itself is a stimulant and can temporarily affect energy expenditure. However, this does not mean that the more coffee you drink, the faster you will lose weight.
How to prepare the seed mixture?
You should take:
1 tablespoon each of sesame, flaxseed, and chia seeds;
put them in an airtight container;
pour about 100 ml of water;
stir, cover, and leave for 30–60 minutes.
Chia and flaxseeds will absorb the water and become thick, jelly-like in consistency.
At first, it is recommended to add only 1–2 teaspoons of the mixture to coffee. A larger amount is not necessarily more beneficial – a sudden increase in fiber intake can cause bloating, gas, and discomfort.
It is best to prepare the mixture in small amounts and store it in a sealed container in the refrigerator. If you do not like coffee with seeds, the same mixture can be added to oatmeal, yogurt, or kefir.
The benefits of flaxseeds
Flaxseeds contain fiber, lignans, and alpha-linolenic acid – a plant-based omega-3 fatty acid.
Some studies show that flaxseeds may be beneficial for lowering cholesterol levels. However, results depend on the specific flaxseed product. For example, flaxseed oil did not show the same cholesterol-lowering effect.
Since flaxseed shells are quite hard, it is recommended to grind them. Ground seeds should be stored in a tightly closed container in a cool place.
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What are the benefits of chia seeds?
One of the special properties of chia seeds is that when placed in liquid, they absorb a lot of water and form a gel-like layer around themselves.
They also contain fiber, plant protein, minerals, and alpha-linolenic acid.
However, this does not mean that chia seeds are a miraculous weight loss aid. Human studies have not yet proven that consuming only chia seeds significantly reduces weight.
Therefore, chia should be considered a nutritious, fiber-rich product, not a weight loss remedy.
It is important not to consume large amounts of dry chia seeds with only a small amount of liquid. It is safer to soak them in advance or mix them into a dish containing enough liquid.
What are the benefits of sesame seeds?
Sesame seeds contain unsaturated fatty acids, plant protein, fiber, and various minerals. Their nutritional composition may vary depending on whether the seeds are hulled or unhulled.
However, sesame seeds are quite calorie-dense, so they should be consumed in moderation.
What is more important than “slimming coffee” after 50?
Coffee with seeds can be beneficial because it adds more fiber and unsaturated fatty acids to the diet.
However, after 50, one of the most important goals for successful weight loss is not only to lose weight but also to preserve as much muscle mass as possible. Therefore, adequate protein intake and physical activity are especially important.
Do not forget about sleep. If a person consumes a lot of caffeine late in the afternoon or evening and sleeps worse because of it, the coffee they drink hoping to lose weight may even worsen their well-being.
So the most important thing is not to look for a single miraculous ingredient that supposedly starts burning fat. Such food does not exist. It is much more important to develop several healthy habits that can be maintained not for a few weeks but for months and years.
