2020-04-01 Good Housekeeping

melatonin was released (often near

one’s bedtime), they had a higher

percentage of body fat and a higher

body mass index.

What you can do: Keep the

late-night snacking to a minimum,

says Dr. Sowa. She also suggests

capping your evening meal with a

tablespoon of fish oil. “It’s a healthy fat

that coats your stomach and makes

you feel less hungry later,” she says.

6. Yo ur “healthy”
   food is packed
   with calories.
   You could be eating the “cleanest”
   organic, dietitian-approved plant-
   based or ethically farmed food,
   but that doesn’t mean the calories
   transform into pixie dust. In fact,
   research has shown that when you’re
   eating something healthy, part of your
   attention to fullness tends to turn off,
   says Véronique Provencher, Ph.D., a
   professor of nutrition at Université
   Laval in Quebec City, Canada. “In
   several studies, we found that when we
   perceive a food as healthy, it creates a
   bias in our judgment, and we may think
   (consciously or not) we can eat more
   of it, no problem. We think a salad is
   healthy, so we feel we can eat as much
   as we want with as many dressings or
   toppings as we want,” she says.
   What you can do: First of all, turn
   off your phone and turn away from the

computer or TV screen during meals

so you’ll stay connected to your satiety

cues, says Provencher. Something else

that may help, other experts say, is to

become more aware of portion sizes

and what’s in your food. Try the

WW app ($3 per week), which also

helps you sort out which “healthy”

yogurts are full of sugar and calories.

7. Time is passing,
   darn it!
   Each birthday you celebrate brings
   on one undeniable change: Your basal
   resting metabolism (the rate at which
   your body at rest burns energy) slows
   down. “It’s not a dramatic drop,” says
   Dr. Cheskin. “But as you age, you’re
   probably also getting less active and
   more tired, and your body tends to
   lose muscle mass, which burns calories
   more efficiently than fat.” So even if
   you’re eating the same amount, your
   body is not burning it off as effectively
   as it did during your 20s.
   What you can do: Swap out some
   of your carbs for lean proteins, and
   build up your calorie-burning muscle:
   “Keep up cardio three times a week
   for 30 minutes,” says fitness expert
   Michele Olson, Ph.D., a professor of
   sports science and physical education
   at Huntingdon College. And add her
   weight-bearing moves (at right) as well
   as weight training.

YOUR SECRET

WEAPON

Building muscle will help

increase your metabolism.

Start with what you can

do and build up to

2 sets of 12 of each.

Repeat every other day.

CHAIR SQUATS

Sit on the edge of a chair with

arms crossed; stand up and sit

back down for 1 rep.

TRICEPS DIPS

Sit on the edge of a chair, supporting

yourself with your arms, then slide off,

walking your feet out in front of you a

few steps; with knees bent and body

below the seat, bend elbows; press up

until arms are straight. (Use a chair

without wheels!)

PUSH-UPS

Do them from your knees, or

do full push-ups if you can.

WHY^ THE^ W

EIGHT?

Eating too close to

bedtime could derail

your weight-loss goals.

74 GH APRIL 2020

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