Food

MIAMI (CBS4) ― The older we get, the fewer calories our bodies need. Once we reach our 40s, research shows we should eat about one-hundred calories less each decade. That's just a few crackers, or a soda, or even a piece of fruit. For those who don't want to feel like they are being forced to give something up, there are foods that can help keep the calories down.

"Many people in their 20's can eat just about anything and not gain too much weight. But by the time you hit 40 everything seems to go right to your hips, belly or backside. The body composition starts to change in a not so fabulous way," said dietician Leslie Bonci.

CBS4's Cynthia Demos has the top five foods that fight fat over the age of 40.

Number one is to "spice it up" by adding some hot flavors to your food. Add jalapenos to your eggs, hot peppers in your stir fry or just a dash of cayenne with Mexican?

"The active ingredient in all these things is capsaicin which may have a role to play, although it's a temporary one, for a half an hour it can actually boost the metabolism," explained Bonci.

And if it's really hot, you won't be able to eat any more plus you'll drink lots of water which is the number two " food to fight fat over 40."

"When you drink a glass of water, this actually fills the stomach. Although it's for a very short time like 15-seconds, you feel a little fuller so in that, you may be eating a little less," admitted Bonci.

Drinking at least four glasses of water a day also helps the body burn fat instead of muscle. If plain water is too boring, add fresh lemon or try sparkling water. Research shows dieters who replaced sweetened drinks with water lost an average of three pounds more a year than those who didn't. But if you can't replace that morning cup of joe with water, how about adding cinnamon instead of sugar to sweeten your coffee.

Sweet flavorings, like cinnamon, nutmeg, vanilla and almond essence, are the number three "food to fight fat over 40."

"Because they do have an element of sweetness, they take the edge off. You don't need to be using as much sugar or honey when you use these items. And second of all, there's no calories in them," said Bonci.

By replacing sugar in your coffee alone, you can save a couple hundred calories a week; enough to shed two to three pounds a year. How about cinnamon in your oatmeal or try a little nutmeg on a sweet potato. Vanilla in plain yogurt is almost one-hundred calories less than pre-sweetened vanilla yogurt.

The number four "" is lean protein.

"When you eat it, it makes us feel more satisfied as well as holding us over longer between meals. And often times when people increase the amount of protein they eat, they find they eat less overall," according to Bonci.

Bonci encourages those over 40 to eat a lean protein with every meal not just once or twice a day. Lean proteins are found in a number of foods including skinless chicken, pork, fish, shellfish, lean red meat and eggs.

And number five on the list of "food to fight fat over 40" is fiber which includes whole wheat bread, apples, broccoli, and many cereals, as well as foods fortified with fiber, like these granola bars.

"When we eat food with fiber, it tends to cause us to pull more water into stomach the benefit of that is we actually feel fuller longer so if we're full, we're not likely to be gorging ourselves quite as much," said Bonci.

The key to success is making small tradeoffs throughout the day.

(© MMIX, CBS Broadcasting Inc. All Rights Reserved.)

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