Dieting Started at 49! Introducing 5 Things I Have Been Eating for 4 Years
I started my diet in earnest at the age of 49.
As a former professional keirin cyclist, my physical activity dropped significantly after retirement, and my weight temporarily increased to 93kg. However, by reviewing my diet and lifestyle habits, I succeeded in losing about 17kg and have maintained my physique without rebounding to this day.
Dieting is not just about 'what not to eat,' but also very much about 'what to continue eating.'
In this article, I, a former keirin cyclist who is now a physical therapist, will introduce five foods that I have been eating almost every day for four years.
1. Walnuts
Walnuts are my daily go-to snack.
They are rich in omega-3 fatty acids, which are high-quality fats, and dietary fiber, making them attractive because they provide a sense of satisfaction even in small amounts.
How you deal with hunger is important while dieting, and by eating a small amount of walnuts, I was able to prevent overeating caused by snacking.
Another benefit is that the number of times you chew naturally increases, which makes it easier to stimulate the satiety center.
2. Boiled Eggs
Boiled eggs are an excellent food that is high in protein and low in carbohydrates.
I especially recommend them for people in their 50s who want to lose fat while maintaining muscle mass.
Muscle is an important tissue that supports basal metabolism. By consuming sufficient protein, it becomes easier to maintain as much muscle as possible even while dieting.
Because they are easy to eat during busy mornings or when you are feeling a little hungry, I always keep some pre-boiled in the refrigerator.
3. Olive Oil
It is often thought that 'oil makes you fat,' but high-quality oil is essential for maintaining health.
I add a small amount of extra virgin olive oil to salads, natto, and sometimes even miso soup.
A moderate amount of high-quality fat can increase satisfaction and is expected to have the effect of preventing overeating.
Also, since it helps with the absorption of fat-soluble vitamins, I recommend consuming it together with vegetables.
4. Apple Cider Vinegar
One habit I continue every day is drinking apple cider vinegar diluted with water or carbonated water.
Apple cider vinegar has a refreshing acidity that makes it easy to drink, and it is perfect as an accompaniment to meals.
I incorporate it with an awareness of preventing rapid spikes in blood sugar levels after meals.
Of course, you won't lose weight just by drinking apple cider vinegar, but it is useful as one habit to continue a healthy diet.
Since the undiluted solution is too strong, I make sure to always dilute it before drinking.
5. Kinako (Roasted Soybean Flour)
Kinako (roasted soybean flour) is a health food that has been popular for a long time, rich in plant-based protein and dietary fiber.
I incorporate it into my daily routine by sprinkling it on yogurt or mixing it into protein shakes.
It allows me to easily consume soy-derived nutrients, and because it is filling, it also helps prevent snacking.
My opportunities to eat sweet snacks have decreased, and my eating habits have naturally improved.
Summary
Dieting is not about seeking results in a short period of time.
I am able to maintain my current physique and health precisely because I have continued this for four years.
Rather than special foods or expensive supplements, the accumulation of daily eating habits that you can continue without strain is more important than anything else.
The five items I introduced this time are all familiar foods that can be easily purchased at the supermarket.
Basal metabolism gradually declines when you reach your 50s, but your body will definitely change just by reviewing what you eat a little.
Let's continue a sustainable diet together while increasing our 'healthy habits that we can keep up' one by one.
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