CHANGES WOMEN AFTER 40 MUST MAKE FOR QUICK WEIGHT LOSS

Good news! Aging is not always associated with equal weight gain. Women tend to put on a pound or more a year in their 40s and 50s, but this situation can be handled by boosting physical activity and making dietary changes.

   Weight gain among women in their 40s and 50s can be controlled by boosting physical activity and making dietary changes.

Find out how to stay slim and reduce health risks that can rise after menopause.

Low- calorie diets

A low-calorie diet which contains about 1,200 to 1,600 calories a day is often suitable and safe for women in their 40s to 50s and does not require medical supervision. The calories for individual weight loss needs are based on typical calorie intake and physical activity level. For example, to lose 2 pounds a week- the maximum safe amount of pounds recommended by the Centers for Disease Control and Prevention- you need to lower the daily intake by 1,000 calories and concentrate on healthy foods like whole grains, eggs, soy products, low-fat dairy foods, veggies, fruits, seafood… and do exercises 60 to 90 minutes most days of the week.

High protein, low-carb diets

A diet which is high in protein and low in carbohydrates is a key to help lose weight, according to a study published in “Physical and Behavior” in 2012. Protein helps you stay fullness regardless of lower calories and increases your body’s energy expenditure. Therefore, consuming more protein and eliminating unhealthy carbs such as processed grains and added sugars can help lower the calorie intake for effective weight loss in women over 40. However, a moderate amount of protein is suggested because an excessive protein content greater than 1.14 grams per one pound of the whole body weight can lead to toxin accumulated in the blood, nausea or diarrhea.

A sample of 1,200 –calorie menu

This menu plan is based on the Dietary Guidelines for Americans 2010. A healthy breakfast may include 1 cup of whole grain cereal, 1 cup of skim milk, half a cup of cantaloupe and two egg whites. You may try 1 cup of low-fat cottage cheese and half a cup of strawberries as a snack. For lunch, you may include a black bean burger topped with a slice of lowered-fat cheese on a whole wheat hamburger bun, half a cup of cucumbers and half a cup of cherry tomatoes. For afternoon snack, you should eat a quarter of a cup of peanuts. A nutritious dinner may consist of 2½ ounces of roasted chicken breast, ½ cup of cooked quinoa, 1cup of mixed vegetable salad and 1½ tablespoons of salad dressing.

It is advisable to consult your doctor before beginning a new weight loss diet plan.