SLOWER metabolism, thicker waistline and progressive weight gain are physiological changes that affect most women over 35 years of age. Women who resort to crash diets are often let down by short-term results. The fact is that nothing less than a conscious change in healthy eating habits can help women over 35 postpone weight gain or revitalize their health.

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

Healthy Eating Habit #1: Choose Skinny Drinks Over Soda

Don’t end your meals with sugary drinks. Replace sodas and blended coffees with light drinks like fresh-squeezed lemonade and unsweetened black or green tea. Soft drinks are nutritionally bankrupt and are best avoided to avoid blood sugar spikes. If coffee is a must, drink it neat or have it plain with low-fat milk.

Healthy Eating Habit #2 – Add Lemon Juice to Your Daily Diet

Lemon juice (unsweetened) is a stimulating 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 blood sugar spikes, one of the main causes of overeating and weight gain.

Healthy Eating Habit #3: Never Skip Breakfast

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

Healthy Eating Habit #4: Eat Smaller, More Frequent Meals

Eat five to six small meals a day to avoid feeling hungry. The body is programmed to go into starvation mode and stop burning calories when you are hungry. By eating smaller, more frequent meals, you are “tricking” your body into continuously burning calories throughout the day! Simply add two healthy snacks of fruits, nuts, seeds, or low-fat beverages to breakfast, lunch, and dinner to make 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 eases 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 #6: Have at Least Two Low-Glycemic Meals a Day

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

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

© Teresa Cheong, RightEatingHabits.com