As women age, they experience a variety of changes in their bodies, including menopause. Along with the wisdom and emotional maturity that comes with age, women may also face challenges such as hot flashes, insomnia, mood swings, and the dreaded belly fat. Excess weight around the midsection can lead to serious health issues like high blood pressure, diabetes, inflammation, and an increased risk of heart disease and stroke.
Combatting belly fat can be a challenge as hormones shift and metabolism slows down. However, there are strategies that can help women maintain a healthy weight, including regular exercise, intermittent fasting, stress reduction, quality sleep, and even specific foods consumed before bedtime.
One common belief is that eating late at night can contribute to weight gain, but the truth is that certain foods can actually help burn belly fat while you sleep. Here are three recommended foods from Violeta Morris, MS, RDN, a dietitian from Columbus, OH, that can support weight loss goals when eaten before bed.
1. Walnuts:
Walnuts are not only a good source of protein but are also a healthy snack that can aid in weight loss. Research has shown that nut consumption is consistently associated with better weight management and may help prevent long-term weight gain. In addition, walnuts can increase satiety through healthy fats and protein, which can help control cravings for less nutritious, calorie-dense foods. Consuming walnuts before bed has also been shown to increase melatonin levels, promoting better sleep quality.
2. Kefir:
Kefir is a fermented dairy drink rich in probiotics that support gut health and metabolism. Regular intake of kefir has been linked to improved digestion and potential support for weight loss. In a study involving overweight and obese premenopausal women, both kefir and low-fat milk significantly improved lipid profiles compared to standard dairy intake. Opt for a brand like Lifeway Kefir 1% Milkfat, which provides a balanced, gut-friendly snack option before bedtime.
3. Pomegranates:
Pomegranates are a nutrient-rich fruit known for their antioxidant properties. Recent studies have shown that pomegranate consumption can significantly reduce body weight and BMI in adults, especially those with obesity. While more research is needed to determine the full impact of pomegranates on weight loss, the evidence is promising. Pomegranates are rich in antioxidants, vitamins, and phytonutrients that help reduce inflammation, making them a superfood with numerous health benefits.
Incorporating these three foods into your bedtime routine can not only support weight loss efforts but also contribute to overall health and well-being. Remember to focus on a balanced diet, regular exercise, and healthy lifestyle habits to achieve and maintain a healthy weight as you age.