Losing weight can be a tough journey at any age, but it’s important to note that it may become more difficult as you get older. For example, your metabolism begins to shift as you age, which plays a large role in how you lose and manage your weight loss goals.
If you’re in your 50s and looking to lose weight, one of the first things you can make sure you’re doing is eating a healthy breakfast! This truly is the most important meal of the day, and it will set you up for success throughout the rest of the day. Getting enough protein, fiber, and healthy fats in your first meal of the day can help you meet your weight loss goals in your 50s.
Continue reading to learn about some of the best breakfast foods for weight loss as you age, and for more healthy weight loss tips, check out 19 Weight Loss Foods That Really Work.
One of the most common breakfast staples, eggs are great for starting your morning off in a healthy way!
“Eggs contain protein and fat, both helping you curb your appetite throughout the morning and likely the day. Research suggests that those that eat 25 to 30 grams of protein in the morning are often satisfied with less later in the day. Pair eggs with a fiber carbohydrate like whole-grain toast or oats for a well-rounded breakfast,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board.
Greek yogurt is one of the healthier yogurt options on grocery store shelves because it usually comes with more protein and less added sugar.
“High in protein, Greek yogurt provides around 14 to 18 grams of protein for 6-ounces, depending on the brand. It also contains calcium and probiotics, which are essential for optimal health. Have a yogurt parfait, add it to whole-grain waffles or blend it into a smoothie for a protein-packed breakfast,” says Goodson.
Oatmeal is a win in every way. It provides fiber that can keep you full, help with your digestion, and even help you manage your heart health. Not only that, but it can help with your weight loss goals as well.
“I’m a firm believer in hitting your daily protein goals. If you’re looking to get rid of belly fat, then eating enough protein is very critical to your success,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “You should aim to consume the same grams of protein in relation to your weight goal (if you want to be 140 pounds, you should aim to eat 140 grams of protein every day). Protein has many health benefits, and one of them is that it helps get rid of fat and build lean muscle. Oats are high in fiber, which will slow down digestion and keep you feeling full for longer, which in turn will prevent overeating throughout the day.”
Nut butter on its own wouldn’t be enough for breakfast, but it can be a great addition to many types of meals.
“Adding natural nut butter to your toast, oatmeal, or parfait can add some healthy fats and plant-based proteins that can help support satiety, which could possibly help you combat hunger pangs and take in fewer calories in the long run,” says medical board expert Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.
And lastly, while not technically a food, green tea is packed full of health benefits—including helping to manage weight.
“Sipping on green tea can be a nice addition to your breakfast. As long as caloric sweeteners aren’t added, green tea can support weight management thanks to the natural compounds it contains,” says Manaker.