Weight loss programs for women over 50 are similar in structure to fitness programs for younger age groups. However, the weight loss approach may be different for older women. Older women may have decreased muscle mass and the onset of menopause may create hormonal imbalances, which could cause weight gain in the abdominal area. Those factors may decrease the rate at which your body burns calories, so additional measures may be need to be taken in order to lose weight successfully. Regardless of age, losing weight requires healthy eating and regular exercise.
Nutrisystem Silver Program
Nutrisystem offers a Silver program specifically designed for older women. The program promotes weight loss and heart health, so the meal plan is low in sodium, has reduced cholesterol, and provides sufficient protein and fiber. The Silver program features a 28-day meal plan containing pre-portioned entrees, desserts and snacks. In addition to the pre-packaged meals, you will need to purchase fresh vegetables, fruits, salads and dairy products. Online support and a daily meal tracker are also included with the program.
Jenny Craig Silver Program
The Jenny Craig Silver program is a nutritional and physical activity program that aims to reduce health risks in older adults through weight loss. The program includes pre-portioned meals that are low-fat, low-cholesterol, high-fiber and based on the 2005 Dietary Guidelines for Americans. To gain maximum program benefits, Jenny Craig Silver will provide you with a personalized exercise plan consisting of cardio, resistance and stretching exercises. As a bonus, Jenny Craig offers a consultant to guide and assist you throughout the weight-loss process.
Medifast Plus Weight-Loss Program
Medifast is a weight-loss program based on balanced nutrition and regular exercise. The Medifast Plus division was created for older menopausal women, and includes a meal replacement shake formulated to relieve and prevent menopause symptoms. Medifast recommends consuming one to three shakes daily in addition five pre-packed Medifast meals and one lean meat and green veggie meal. To maximize weight loss, Medifast recommends performing 30 minutes of moderate exercise on most days of the week.
Self-Guided Program
The National Institute of Health recommends that older adults participate in a well-balanced physical fitness including balance, strength, endurance and flexibility exercises. Cardio exercises should be performed 30 minutes per day on most days of the week. Strength training exercises should be performed at least twice per week. Metabolism naturally decreases with age, so you may need to eat fewer calories than you did in younger years. For best weight loss results, the MayoClinic.com recommends choosing fruits, vegetables, whole grains and lean proteins.
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