A Weight Loss Plan for Women over 35Â Part 2
- Always, always eat breakfast that has protein in it. Remember this fact, 80% of fat people skip breakfast regularly while 80% of thin and lean people eat a good breakfast regularly. So I suggest you eat 3-4 scrambled eggs and 1/2 can of black beans for breakfast often. How is protein helpful ion shedding the excess fat from your body? As proteins are rich in amino acids it ensures that the metabolism rate of your body increases. Thus, increased rate of metabolism helps you body to burn the excess fat at a steady pace.
- Don’t skip meals, and be sure to eat no less than 1500 calories each day. Skipping meals will put your body into “starvation” mode, and your body will hold on to calories (in an attempt to keep you from starving to death). When you increase your calories again, you will gain weight.
- You don’t need to take diet pills. They become a never-ending merry-go-round of losing and gaining. Gaining weight after you stop the diet pills is very bad for your heart.
- Eat 4 apples a day. Ah, yes a boring tip that’s common knowledge… eating apples. Well, what if I told you that you could lose 2 pounds a month for 3-4 months by simply eating 4 apples a day? Well, what are you waiting for? Why does this work… because apples are both high in water content and fiber. It’s almost the perfect snack.
- Get Active. When you first get up in the morning, do some exercises for 10 minutes to get your body functioning right away. Get a pedometer and wear it. Make a goal to take 10,000 steps every day. Include a 30 minute daily walk in those 10,000 steps.
- If you stay within the 1,500- to 1,700-calorie range, you can still slim down and youâ€™ll lower your metabolic rate only by about 5 percent,â€ explains Nieman. â€œWhatâ€™s more, about 90 percent of the weight you lose will be fat. When you slash too many calories, you send your body into starvation mode. A flat-out fast will drop the average womanâ€™s metabolic rate by at least 25 percent. A basic plan of at least 1600 calories per day, wisely pointing out that if a woman goes much below that, her metabolism will crawl to a halt. Eating fewer than 900 calories a day also prompts your body to burn desirable muscle tissue as well as fat, which slows your metabolic rate even more.
The above weight loss advice for women over 35 is simple and easy for you to incorporate into your busy life. Women often gain weight as they progress into middle age, due largely to lower metabolic rates, parenthood, yo-yo dieting, and menopause. Exercise, mature eating habits, and participation in pleasurable activities that do not involve food can help prevent weight gain.
Health Risks of Obesity
High blood pressure and stoke are twice as common in obese people.
- Evidence is strong that obesity increases the risk of breast cancer (after menopause), womb cancer and kidney cancer.
- Obesity may also increase the risk of colon cancer.
- Gall bladder disease is three times as likely to occur in middle-aged obese women.
- Diabetes is four times more common in middle-aged obese people than in middle-aged people of normal weight.
- Coronary heart disease is twice as common in obese men under 45.
- Osteoarthritis is more painful and less easily treatable if the person is obese.
- Severe obesity may cause shortage of breath, varicose veins, backache and even psychological problems.
- Remember, if your Body Mass Index is 33+, you are obese.
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