Eat And Drink For Healthy Retirement

how to keep your waistline trim when you're over 50

In our article on how women over 50 suffer from Midriff Misery, Fiona Kirk shows us how to Eat, Drink and Move 6 Times a Day to get rid of belly fat.

Divide your day into 6, set your mobile to go off every 3 hours and eat, drink and move every time it bleeps. Alter the timings to suit your timetable. Here’s an example that works for many and quickly becomes habit - remember to keep meals and snacks small and balanced - it’s only another 3 hours until the next time you eat!

A Midriff Melting Day

7.30am
Move: walk, jog or run (or your preferred exercise routine) for 20-30 minutes.
Drink: a big mug of hot water with grated fresh ginger and lemon juice.
Eat: a bowl of natural, live yoghurt with fresh berries/sliced fruit topped with a handful of fresh walnuts.

10.30am
Eat: a couple of oatcakes with nut/seed butter topped with tomato/cucumber.
Drink: if you need a caffeine hit have a latte made with calcium-enriched soya milk or just have some fresh fruit juice 50:50 with still or sparkling water.
Move: walk up and down the stairs for 5 minutes while you think through the next task on your to do list.

1.30pm
Eat: meat, fish, bean or lentil soup and a mixed salad dressed with flax seed oil and lemon juice.
Drink: large glass/small bottle of still or sparkling water.
Move: get out in the fresh air for 10-15 minutes and walk around the block a few times.

4.30pm
Eat: a small tub of natural cottage cheese or hummus with a tray/pack of raw baby vegetables.
Drink: mug of green, red bush, fruit or herb tea (no milk or sugar).
Move: up to you but try to ensure that you take the phrase ‘run an errand’ literally where possible!

7.30pm
Eat: oily fish, lean protein, tofu etc with lots of steamed/stir fried or roasted vegetables (stay away from starchy carbohydrates at this time of the day unless you have a physically-demanding night ahead).
Drink: a glass of good red wine and plenty of water or a pot of fruit/herb tea.
Move: if you didn’t manage a good 20-30 minutes exercise first thing in the morning, this is a great time to fit that in after the myriad of chores and before you put your feet up.

10.30pm
Eat: a small bedtime snack around 20 minutes before you retire helps to keep blood sugar and cortisol levels in check overnight and aid sleep. Turkey, cottage cheese, oats, eggs, soya milk and rich dark chocolate are all good sources of the amino acid, tryptophan which encourages the production of the sleepy chemical, serotonin.
Drink: instead of a snack, have hot soya milk with dark chocolate granules - deliciously warming and relaxing.
Move: quickly and eagerly into bed!

For more tips on how to shed fat, keep it off and stay healthy in your 50s and beyond, join nutritionist and author, Fiona Kirk on her websites www.fatbustforever.com and www.souperydupery.com

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