Best Weight Plan Advice For Older Women

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What’s The Best Weight Plan Advice For Older Women?

The best weight plan advice for older women consists of 4 basic things. The older woman has some challenges she must face as her body gets older. There are hormonal changes that change the ability to stay thin. If an older woman continues on a high-calorie diet and decreased activity when younger, it might be fine, in an older woman, it will likely cause weight gain. The tendency in older women also is that shift of problem areas. When younger it generally is hips and thighs, but shifts to the mid-section. Here are 4 lifestyle areas that you can change that can help you with weight loss and help you maintain a healthy weight.

Fitness For Older Women

Older women in good health need at least 150 minutes of physical activity weekly, according to the Centers for Disease Control and Prevention. An alternative to that is 75 minutes of vigorous aerobic activity weekly.

You can rate the intensity of your activity on a 1 to 10 scale, 10 being the most vigorous.  For moderate activity, you would be at a 5 or 6, which would allow you still to speak or sing.   Vigorous activity would be at a 7 or 8 on the intensity scale.  With vigorous activity, your heart rate will be higher and you are only able to talk a few words.  Always check with your doctor before starting a new fitness program.

Strength Training

According to the Center for Disease Control and Prevention, you also need strength training activities at least two days a week,. Strength training will prevent you from losing muscle as you age. Get the full benefit of strength training by completing eight to 12 repetitions until it’s difficult to complete a repetition without getting help. Lifting weights, resistance bands, heavy gardening or yoga are examples of strength training activities for older women.

Diet Modifications

Another thing older women deal with is your metabolism slows down. This can contribute to weight gain in women. A lower calorie diet may be necessary to put off weight gain.  Calorie requirements will vary by height, weight, gender, health status and lifestyle.   Generally, as you know, healthy foods are fruits, vegetables,  whole grain, healthy carbohydrates and lean protein sources, like nuts and fresh water fish.  Fats can be consumed in moderation, but should be healthy fats from healthy sources like olive oil or other unsaturated fats.

Foods That Can Help With Weight-Loss

As women get older, belly fat is a common occurrence.  Consuming monounsaturated fats can combat this problem by increasing your basal metabolic rate. Foods rich in this type of fat include avocados, almonds and peanuts. Vegetable-based oils, like canola oil and olive oil, are a few other options. Supplement high-fat foods, like butter, with these healthy options for increased fat loss.

This best weight plan advice for older women that can help lay a good foundation for weight loss and effective weight management.

 

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