The biggest change a woman goes through when she hits middle age is the change in her lifestyle. Instead of spending hours at the gym, you spend time with a toddler at home, attending playdates, doing homework, and countless other activities. You’re likely not getting the self-care you need, so you might find yourself gaining weight.
Increasing your activity level can lead to weight loss. Aim for at least half an hour of aerobic activity per day. This can include walking, biking, and swimming. Short bursts of activity can also count towards your daily goal. Getting enough sleep is also important. If you don’t feel rested and refreshed when you wake up, you’ll be less likely to exercise during the day. Also, experts recommend getting seven to nine hours of sleep per night.
A middle-aged woman’s calorie requirements vary, based on size, metabolic rate, and activity level. However, according to government guidelines, a 60-year-old woman should consume around 1,800 calories per day. However, your caloric requirements may change if you exercise more or live a sedentary lifestyle. If you’re unsure of your calorie requirements, check with your doctor. If you’re still too overweight or obese, consider cutting back on some calories.
Lean muscle burns more calories than fat
Developing lean muscle is vital to weight loss for middle-aged women. According to the National Institutes of Health, the amount of lean muscle begins to decrease about three to eight percent per decade after the age of 30. This process is called sarcopenia. Additionally, some individuals lose muscle due to injuries, surgeries, or arthritis.
Studies have shown that people with more lean muscle have higher resting metabolisms than those with lower muscle mass. This is because muscle burns more energy even while at rest than does fat. Also, people with lower amounts of fat have higher resting metabolic rates.
Added protein is especially important for women who wish to lose weight. Women over fifty need more protein than men do, as estrogen production decreases with age, causing a reduction in skeletal muscle mass. Additionally, women need more protein to fight off sugar cravings. Drinking more water also helps reduce appetite and aids in lipolysis, which burns fat for energy.
Developing healthy habits
Developing healthy habits for weight loss for middle aged women begins with a change in lifestyle. Although the body goes through a number of changes during midlife, the biggest changes are the external ones. Often, a woman’s time is consumed by raising a family, leaving little time for exercise. Instead, her time is filled with homework, playdates, and other responsibilities.
Developing healthy habits for weight loss for middle aged woman is a process that can lead to a healthier future. Studies have shown that adopting four to five healthy habits can lead to increased life expectancy. In addition to boosting your energy levels, eating healthy and exercising regularly can improve your mental health and reduce your risk of chronic diseases.
Cutting out entire food groups
While cutting out entire food groups can be an effective weight loss strategy for a middle-aged woman, it also has its drawbacks. It can lead to bingeing and overeating. In a study by Jenny Craig, 67 percent of women surveyed increased the size of their portion size. Cutting out entire food groups can also be dangerous because it can result in deficiencies of vital nutrients.
In addition to limiting calorie intake, middle-aged women should also limit their intake of processed foods. These foods are often high in sodium and sugar and contain less fiber than whole foods. In addition, processed foods have been linked to certain cancers. And finally, alcohol is an unhealthful substance. The calories in alcohol are not good for the body and are useless.
Avoiding fried foods
It’s important to make sure that you are eating healthy foods in your middle age. Fried foods are high in fat, which can contribute to weight gain. Women are already dealing with the physical changes that come with age, and overeating fried foods can have bigger consequences than you may think. A good rule of thumb is to swap out fried foods with baked ones instead. This can save up to 100 calories per meal.