A slower metabolism, a thicker waist, and progressive weight gain are physiological changes that affect most women over 35 years of age. Women who turn to fast diets are often disappointed by the short-term results. The fact is, women over 35 can postpone weight gain or revitalize their health by consciously changing healthy eating habits.

Here are six healthy eating habits for women over 35 who want to stay fit and avoid weight gain:

Healthy eating habit n. # 1: choose skinny drinks instead of sodas

Don’t finish your meals with sugary drinks. Substitute mixed sodas and coffees with slim drinks like fresh-squeezed lemonade and unsweetened black or green tea. Sodas are nutritionally bankrupt and best avoided to prevent spikes in blood sugar. If coffee is a must, drink it black or just low-fat milk.

Healthy eating habit n. # 2: add lemon juice to your daily diet

Lemon juice (unsweetened) is an uplifting and expansive drink. It’s an instant wake-up drink for lazy mornings and a natural internal body cleanser. Cultivate a healthy eating habit of drinking a glass of lemon juice after a carbohydrate-rich meal. Lemon juice slows down the digestion of high carbohydrates in meals and reduces spikes in blood sugar, one of the main causes of overeating and weight gain.

Healthy eating habit n. # 3: never skip breakfast

No matter how busy you are making breakfast for the family or getting the kids ready for school, never skip breakfast. Breakfast is the most important meal of the day; speeds up the body’s metabolism (after being inactive the night before) and keeps blood sugar levels constant until the next meal.

Healthy eating habit n. # 4: eat smaller, more frequent meals

Eat five to six small meals a day to prevent hunger pangs. The body is programmed to go into starvation mode and stop burning calories when one is hungry. By eating smaller, more frequent meals, you are “tricking” your body into continuously burning calories throughout the day! Just add two healthy snacks of fruit, nuts, seeds, or low-fat drinks to breakfast, lunch, and dinner for a minimum of five meals.

Healthy Eating Habit # 5 – Drink Water, Water, Water!

Older women sometimes drink less water than they should to avoid going to the bathroom. But the body needs water to burn calories and convert the carbohydrates we eat into glycogen, the fuel stored in our muscles. Fat burning slows down when the body is dehydrated. Drinking enough water relieves our hunger pangs. Drink at least 8 ounces of still water a day and add a little lemon or grapefruit juice for a refreshing taste.

Healthy eating habit n. # 6 – Eat at least two low glycemic index meals a day

Make a conscious switch from eating high glycemic index (GI) foods to low GI foods. The body digests low GI foods slowly, makes you feel full longer, and releases glucose into the bloodstream evenly without creating a spike in blood sugar levels. A low GI meal combines whole grains, fruits, and vegetables. Eat high-GI foods such as white bread, bagels, puffed cereals, sodas, and processed baked goods only as occasional treats.

By practicing these healthy eating habits, women over 35 will be able to regain control over their shape and weight.

© Teresa Cheong, RightEatingHabits.com