Reducing your daily caloric intake is good for your health, and according to new research, it can also halt the aging process. The study, which was published in the journal Cell Metabolism indicates that cutting calories by 15 percent for two years can slow the metabolic process that leads to aging and prevents age-related diseases.
After year one, the study’s participants saw their metabolic rates drop significantly and also lost an average of 20 pounds. In year two, the metabolic rates and weight continued to drop, and there was a decrease in oxidative stress, a process that has been tied to diabetes, cancer, Alzheimer’s disease, and other age-related conditions. “Reducing calorie intake provides health benefits to all people regardless of their current health status,” says Leanne M. Redman, lead author of the study.
Making the changes necessary to improve your health isn’t as hard as it seems. Jerlyn Jones, the founder of Atlanta-based health brand The Lifestyle Dietitian, shares some tips on how adults living that happy hour lifestyle can easily revamp their eating habits.
Use smaller plates, bowls, and cups. Reducing the size may reduce food intake, according to a Cochrane report.
Avoid overeating and scarfing down your food by getting a meal before you’re ravenous. Mindful eating, which consists of listening to your body’s hunger cues, is a technique to help you gain control over your dietary habits.
Eat what you want, but less of it, by sharing desserts and appetizers when dining out.
Get Your Water Up
Drink a cup of water while you’re prepping or waiting for a meal. This will help you stay hydrated and prevents you from overeating when your food is finally ready.
Eat without any interruption. Turn off the TV, let the smartphone charge, and limit other distractions other than table talk.
The “ideal plate” should be half-filled with vegetables, one-quarter of lean protein, and carbohydrates or starches should cover the rest. The carbs should be complex ones such as whole grains, beans, sweet potatoes, regular potatoes, or peas.