As women get older, muscle loss occurs. Fat replaces muscle, making weight gain a common problem. The most effective weight-loss approach for women over age 50 involves burning more calories than you need for daily functions. Accomplish this by combining a low-calorie diet and regular physical activity.
Calorie Needs
As a woman gets older, her calorie needs change. However, if you continue eating the same amount of calories, the body stores excess energy as fat. In your 20s, you needed 2,000 to 2,200 calories daily with moderate activity. However, over the age of 50, your body needs only 1,800 calories daily, according to the American Heart Association. Eat a diet lower in calories to lose weight quickly. Always discuss your calorie needs with your doctor as well.
Healthy Eating
A fast weight-loss program needs to include nutritious foods that contain higher volume and fewer calories. Each food contains a certain amount of calories per volume. For example, raisins contain 434 calories a cup. Grapes, however, contain only 104 calories a cup. The trick to weight loss is selecting foods that contain fewer calories per volume. Fruits and vegetables are good options. Foods made from whole grains, such as brown rice and whole-wheat pasta, are a couple of other options. Select lean sources of protein, such as white-meat chicken, beans and fish.
Cardio Activity
Women ages 50 and older need at least two hours and 30 minutes of moderate cardio activity weekly, recommends the Centers for Disease Control and Prevention. This activity helps you burn calories, resulting in faster weight loss. Examples of cardio activity include riding a bike on level ground, participating in water aerobics or walking at a fast pace. As you get stronger, challenge your body to vigorous activity. Instead of 2 hours and 30 minutes weekly, you only need one hour and 15 minutes of vigorous activity. Examples of vigorous activity include jogging, riding a bike up hills or playing singles tennis. If you are breathing hard and can't say more than a few words, it's vigorous activity.
Strength Training
Strength training is often overlooked but helps women burn fat quicker. It also builds stronger muscles, reducing your risk for developing osteoporosis. Lift weights, use resistance bands or your own body weight to build stronger muscles. Women need to target major muscle groups, such as the legs, abdominals, chest and back. Complete two or more sets of each activity. Each set contains eight to 12 repetitions.
References
- Centers for Disease Control and Prevention: Physical Activity; February 2011
- American Heart Association: Know How Many Calories You Should Eat
- MayoClinic.com: Exercise for Weight Loss; December 2009
- Medline Plus: Weight Loss Tips; October 2009
- MayoClinic.com: Energy Density and Weight Loss; Feel Full on Fewer Calories; January 2011
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