10/30/2017 0 Comments 1200 Calorie Diet For Women Over 50Diet to Lose 2. 0 Pounds in Postmenopausal Women . Women pack on more fat during menopause because of hormonal changes, and muscle tissue reduces with age to exacerbate the issue. Many women fail to exercise, further contributing to weight gain. Based on your genetics, much of the added fat may build up around your abdomen. A large waist circumference - - 3. Losing that 2. 0 pounds may be one of the best health decisions you'll ever make. Calorie Intake. In your 5. That's why your old weight- loss plans may not work anymore. If you're a women over 5. These numbers can vary with weight and age.
Try EatingWell's 7-day diet meal plan to lose weight. This 1,200-calorie meal plan takes the guesswork. What a 1,200-Calorie Diet Looks. This 3-day diet plan packs a lot of nutrition into 1200 calories. A 1200 calorie diet plan. Try This 3-Day 1200 Calorie Diet. To shed pounds, eat 5. This will help you lose 2. Ensure proper nutrition by eating vegetables, fruits, whole grains like bran cereal and whole- wheat pasta and lean proteins like tuna and cottage cheese. Protein. Getting plenty of protein in your diet may help stave off muscle loss that comes with age and dieting, according to a 2. One group received a whey protein supplement, while the other group received a placebo. The protein group lost 3. Although researchers recommended that participants walk, stretch and perform other light exercises, strength training was not part of the study. The Centers for Disease Control and Prevention recommends 4. Good sources are whey protein shakes, cottage cheese and fish. Other Nutritional Needs. Postmenopausal women have different nutritional needs than younger women. To reduce your risk of osteoporosis, get plenty of calcium in your diet. It's also important to get vitamin D and magnesium, both of which promote calcium absorption. To elevate hormone production, consume omega- 3 and omega- 6 fatty acids. You also may benefit by eating soy products. Soy contains phytoestrogens, plant substances similar to the estrogen women produce, according to the Mayo Clinic. However, soy supplements may not be safe if you're at risk of hormone- related conditions like uterine fibroids and breast cancer, or are taking hormone therapy. Physical Activity. Physical activity is important for weight loss and maintenance at any age, and it also helps prevent chronic illnesses like cardiovascular disease. Do cardio activities at least 3. Also do strength- training exercises like weightlifting, step- ups and assisted pushups twice a week. Building new muscle tissue will help you burn more fat all day long because your body expends more energy sustaining muscle than fat. About the Author. Nina K. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA. Photo Credits. Jupiterimages/Brand X Pictures/Getty Images. Calorie Meal Plan. Calorie Menu: Tuesday/Wednesday. Calorie Controlled Moderate Fat Eating Plan - 7- Day Sample Menu. Sunday / Monday .
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