The risk for serious medical conditions like type 2 diabetes, heart disease or stroke increases significantly when you are overweight or obese. The scary part of that fact is half of the female population in America is overweight. Like men, women are susceptible to weight gain with age because of unhealthy lifestyle patterns. However, women uniquely experience hormonal changes in middle age that increase weight gain risk. Fight the fat with a proactive stance by making healthy weight loss choices.
Healthy Weight Loss
Women are no different than men in needing to lose weight healthfully. However, women have specific hormonal cycles, unlike men, and must get adequate nutrients to sustain good bone and blood cell health while losing weight. A well-balanced diet supplies the added nutrients that most restrictive diets do not and fad diets or one-size-fits all weight loss plans that promise quick results lack weight loss longevity. Calorie reduction within a healthy eating plan and daily exercise to burn extra calories can help you shed weight healthfully.
Reduce Calories
Calories supply you with energy and they come from protein, carbohydrates and fats. You need a certain amount of calories each day to sustain your weight. To calculate your daily calorie needs multiply your weight by 12 if are moderately active daily or multiply by 10 if you do not engage in consistent physical activity. Subtract 500 from the total calories you need per day, which creates a deficit of 3,500 total calories or 1 lb. of weight loss in one week. Safe and healthy weight loss combines a reduction of total daily calories consumed and burning calories during exercise. Do not consume less than 1,500 calories per day without physician supervision.
Daily Exercise
Twenty to 30 minutes of moderate exercise a day can help you achieve your weight loss goals. A brisk walk, kick-boxing class or fitness videos are a few of the ways you can incorporate exercise into your life daily. Vary your workouts to prevent boredom and aim for at least 200 calories burned from each workout. Exercise helps you lose weight and maintain heart health. Consult your physician before starting an exercise program to ensure safety.
Food Choice
Reduce the calories you eat daily by choosing healthier foods that provide you nutrients for energy as well as essential vitamins and minerals. Fresh fruits and vegetables are loaded with micronutrients and they are naturally low in calories and fat. Whole grain breads, pastas and cereals supply you with carbohydrates for sustainable energy and lean proteins from fish, beans and nuts help maintain muscle health. Limit red meat intake because it contains saturated fats that are not healthy for your heart or weight loss goals. Choose low-fat dairy to get your calcium needs met for bone health but if you prefer non-dairy foods choose leafy green vegetables for an alternative calcium source. Avoid use of table salt and limit the sodium you consume from foods.
References
- Womenshealth.gov; Overweight, Obesity and Weight Loss; March 2009
- MayoClinic.com; Menopause Weight Gain; Stop the Middle Age Spread; Mayo Clinic Staff; September 2010
- University of Maryland Medical Center: How Many Calories and Fat Grams Do You Need?
- American Dietetic Association: Healthy Weights for Healthy Women
- Harvard Health Publications: Calorie Counting Made Easy
- FamilyDoctor.org: What it Takes To Lose Weight
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