The Best Way to Lose Weight for a Female of Age 6. Weight loss at any age can improve your sense of well- being, your body's functions and overall health. ![]() The Centers for Disease Control and Prevention notes that losing just 5 to 1. As a 6. 0- year- old woman, weight loss may come more gradually than it did in your youth, but the positive effects are undeniable. The typical weight- loss tactics - - moderating portions, choosing foods with a high nutritional quality, and becoming more physically active - - don't change as you age. A calorie deficit helps you lose weight no matter how old you are. Consume 3,5. 00 calories fewer than you burn to lose 1 pound. If you create a deficit of 2. As a 6. 0- year- old woman, you most likely burn fewer calories than a woman half your age. You have less muscle mass from the natural effects of aging, which lowers the number of calories your body burns per day. Exercise and other daily physical activity can help you burn more, though. An average, sedentary woman at age 6. If you're highly active, you could burn as many as 2,2. Consume a minimum of 1,2. For all but the most active 6. Instead, plan on a more moderate loss of 1/2 to 1 pound per week, which means you'll create a deficit of just 2. Use an online calculator or talk to a dietitian to get your baseline calorie needs from which to subtract calories and create a deficit. Starving yourself won't provide you with the nutrition or the energy you need for your daily activities. Avoid processed foods, such as snack mixes, baked goods, refined white flour foods and soda. Choose whole foods for meals, with your portion sizes depending on your goal calorie intake. An intake of 1,2. Base each meal on lean proteins, whole grains and fresh vegetables. Between meals, snack on low- fat dairy, healthy fats and fresh fruit. Typical breakfast foods include eggs, whole- grain toast and an orange; oatmeal, strawberries and skim milk; or low- fat plain yogurt, slivered almonds and blueberries. For lunch and dinner, have a 2- to 4- ounce serving of protein, such as tofu, white fish, skinless poultry, white- meat pork or lean steak. Adequate protein while dieting helps postmenopausal women preserve essential lean body mass, showed a 2. Journal of Nutrition, Health and Aging. Serve the protein alongside approximately 1/2 cup of whole grains, such as wild rice, quinoa, barley or brown rice. Fill up your plate with watery, green vegetables, such as broccoli, fennel, asparagus, kale and spinach. Other colorful vegetables, including cauliflower, bell peppers, eggplant and cabbage, are also appropriate. Vegetables have a low number of calories per serving, but lots of phytonutrients and also fiber, which helps fill you up. Watch sauces and dressings; they can add a lot of extra calories without much nutritional value. Opt for lemon juice or vinegar, olive oil and fresh herbs for flavor. If you're sedentary, plan on burning extra calories with at least 3. Journal of Midlife Health. Deep breathing, yoga and stretching can help reduce stress, which also contributes to weight gain. Weight training with exercises such as the leg press, squats, lat pull- downs, military presses, seated rows and back extensions, helps you preserve lean muscle mass and improves bone density once you've passed menopause, especially when you're taking in a restricted number of calories. A 2. 01. 0 study of Medicine and Science in Sports and Exercise followed the effects of six years of resistance training on previously sedentary post- menopausal women. Researchers determined that the exercise prevented weight gain and loss of lean muscle mass, compared to participants who did not practice resistance training. When you've cut calories to lose weight, the weight training helps ensure you lose fat, rather than muscle. Photo Credit Image Source/Image Source/Getty Images. See 11 of the best weight loss foods you can eat to lose weight fast every day. ![]()
![]() ![]() ![]() ![]() I love my breakfasts. It’s crazy to think that I could lose 10 pounds in 2 weeks while eating this every morning. It’s great though because in the evening when I. ![]() ![]()
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