Losing weight for women gets hard after a certain age however; a combination of right diet and lifestyle can help any woman maintain her body shape irrespective of her age. Here’s a brief on the same.
How is age tied to weight gain?
As we grow older, our body undergoes a series of changes. Hormonal imbalance is the most important change. Hormones are chemical messengers. They maintain body chemicals at a constant level and thus bring about stability within the body. Hormones act as catalysts and are important for growth, development and energy. They also regulate crucial body functions one of which is metabolism.
With age, there is a decline in the amount of hormones. In case of women, there is a drop in the natural production of estrogen. Ketozin The decrease in amount of hormones affects metabolism. Thus as a woman approaches menopause, around 40 years, her body burns fewer calories than in her younger days. She gains fat and losses muscle mass.
1. Metabolism Boosting Foods:
Fat-fighting foods boost your metabolism. You should limit high-fat, high-sugar and high-sodium foods. Sodium foods cause water retention in the body while fat and sugar add to fat deposits. You should increase the intake of protein-foods, fiber-foods and water-rich foods. Also, drink plenty of water.
2. Strength-Increasing Foods:
Most women complain that despite eating the same number of calories their energy level continues to dip as they age. Hormonal imbalance is the primary reason for it. Building strength and endurance is necessary to perform physical activity. In addition to eating metabolism-boosting foods, you should eat foods that will stabilize your energy levels. The examples include foods rich in magnesium such as nuts, whole grains and fish and less sugar foods. Besides, you should eat right to keep your energy tank fueled. You should not diet. Do not skip meals. Instead, eat several smaller meals throughout the day.
3. Underlying Medical Issues:
Menopausal women suffer varied health issues. High blood pressure, thyroid dysfunction, osteoporosis and polycystic ovarian syndrome are a few to mention. They also suffer psychological problems such as stress, anxiety and depression. In many cases, weight gain is a secondary symptom of these medical issues or certain medications used for it. Diet and exercise will not be able to reduce weight quickly unless the underlying medical issue is treated.
4. Get Adequate Sleep:
Sleep schedules get erratic with age. It is difficult to get a goodnight’s sleep. Inadequate sleep increases hunger. In this manner, sleep is indirectly linked to weight gain. You should sleep well. It will help to build a proper sleep schedule.
5. Exercise – Cardio and Strength Training:
Diet needs to be supplemented with regular exercise. Cardiovascular exercise routines help initiate weight loss in women over 40. Running, cycling, dancing, swimming and jogging are cardio activities you can enjoy. Perform cardiovascular exercises 3 times a week for minimum 20 minutes. Strength training or weight resistance exercises help burn fat by building muscle mass. Activities include squats, lunges, shoulder presses, crunches and arm curls.
So, use these weight loss tips for women to lose 70 pounds fast in a matter of months.
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Unexplained weight loss in women can occur at any time in a woman’s life. If you notice that you’ve been losing a lot of weight for no reason, get to your doctor and have them check for the following, especially if you have been experiencing digestion problems, diarrhea, constipation, nausea, vomiting, or abdominal pain as these symptoms could point to:
- Stomach ulcer
- Inflammatory bowel disease
- Chronic liver disease
- Malabsorption
- Diabetes Type 2
- Hyperthyroidism
- Cancer of the stomach, gallbladder, pancreas or liver
- Endocrine disorders
There are also traumas and mental issues that might affect a woman’s weight loss, such as grief, post-traumatic stress disorder, or depression. Obviously, any weight loss during pregnancy should be investigated.
Weight loss is not impossible for women in their 40s, especially if they are aware of the challenges of this age and the steps that will help overcome them. So, if you are in the boat, you have no reason to feel disheartened. In fact, you should approach your weight loss goals with great optimism, because this is your opportunity to get back your health and your strength for all the years that lie ahead.
The Challenges
When you reach your 40s, you need to first accept that weight loss is not going to be as easy as it is for someone in her 20s. You will need to put in a more committed effort, because you are facing the challenges of pre-menopausal hormonal imbalances and declining muscle mass. Both these factors, linked to your age, slow down your metabolism. In this context, it is extremely essential that you control your calorie consumption, and make healthy changes to your diet that are sustainable in the long-run.
1. Avoidable Food Items
As you hit middle age, your body is no longer as efficient as it was in absorbing carbohydrate-rich or fatty foods. So, you need to slow down on fried, processed foods and sugar-intensive meals. Regular drinking is another diet roadblock that can pack on the calories without you realizing it.
2. The Best Foods for Weight Loss
For weight loss in your 40s, what you need to emphasize on is protein and fiber rich foods. The best sources of protein are lean meats, legumes and beans, egg whites, skimmed milk, low-fat dairy products, soy and nuts. As far as fiber-rich foods go, fruits and vegetables and whole grain cereals and breads are extremely essential.
3. Benefits of Protein
The protein component in your diet will help you preserve your muscle mass and therefore your metabolism. Protein intensive foods are also filling, as a result of which you have a better chance to prevent overeating. Additionally, they take longer to break down in the digestive process, which means that your body burns more calories during digestion.
4. Fiber Rich Foods
Whole grains, fruits and vegetables keep you full, and since they are low in calories, they help you control your overall calorie consumption. They also supply you with vital micronutrients, including vitamins and minerals, which are crucial for hormonal balance and overall good health.
5. Calcium
If you are not particularly fond of dairy, you need to be aware that you are missing out on a major calcium source. As you age, calcium is crucial to maintain your bone density. The other good sources of calcium are spinach and other leafy vegetables, beans, legumes, almonds, oranges and peas.
6. The Myth Blasted
Finally, help yourself crack the diet myth that there is an irresolvable conflict between ‘healthy’ and ‘tasty’, as far as food items go. This scary myth has made weight loss for women in their 40s a daunting prospect. There is no dearth of exciting recipes that are completely healthy as well.
Whole wheat pancakes, scrambled eggs in olive oil with capsicum and mushroom, oatmeal cereal with chopped fruits and nuts, low-cal muesli and fruit salad are all very tasty and extremely healthy options for breakfast. For the rest of the day, there are a range of easy to prepare cooked dishes, platters and salads. In fact, you can have a lot of fun with your food, while working towards your weight loss goals.
