Weight Loss For Older Women

Weight Loss For Women Over 40

Unfortunately it does get harder to keep trim for women in their middle to senior years. 

Weight loss for older women is now a conscious effort that needs to be addressed daily. 

Are you 40+?  Read this article on Weight Loss For Women Over 40.

As you can read in the above article, weight loss is hindered by slowing metabolism and hormonal changes in women 40+.

There are three main things which older women should do to help their weight loss. 

1. Your Diet
2. Your Behaviour (thinking)
3. You Activity Levels

 Food Nutrician    Activity/Exercises    Behaviour/Thinking

Your Health Goals

Your goals are very important to help you achieve a healthy 'you'.  It's not just about weight loss, it's about your health and well-being.

I would strongly advise that you go to your local GP and ask to have a blood test to find out what your levels are for your:

• Blood pressure
• Cholesterol
• Triglycerides

If they are higher than normal, then you should definately do the above 123 steps to lose any unwanted weight but more importantly get your health levels to where they should be.

Also, do you get easily out of puff just walking up the stairs?  This is another health indicator that you are unfit.

This is helped with both your diet, but mainly with your activity levels.  Try going for 30 minute walks or 30 minutes of swimming 3-4 times per week.  Just push yourself hard enough to get slightly out of breath and you feel your heart rate rising slightly.

Your Weight Goals

For weight loss, your first goal is to lose 5% of your body weight.  It's noted by health professionals that losing only 5% of your body weight has many health benefits.

Tip: Use these charts to calculate your ideal weight and BMI (Body Mass Index).

If you have more weight to lose, then after your 5% aim for 10% of your body weight.  By losing 10% of your body weight will give you many health benefits and you should see a reduction in your blood pressure and cholesterol.

So for example, if you are a lady who is 5ft 4" and weighs 12 stone 5lbs then these will be your weight loss goals: 

To work out 10% of your body weight:

• Multiply your weight as it is now by 14 (stones only, not pounds)
• Now add on the extra pounds
• Your 10% goal in pounds, is the first 2 digits of the total.

Example: 12 stones x 14 = 168; add on 5 lbs = 173; 17 lbs to lose

To work out 5% of your body weight:

Simply half your 10% goal.  So for the above example, your 5% will be 9 lbs

Time Scales

Although you don't want to put yourself under any pressure, it's best to give yourself a time scale for when you want to reach your goals by.

So for example, you could say that you want to lose 5% of your body weight within 2 months.  Then 10% of your body weight 2 months after that.

You only want to lose 1-2 lbs at the most each week.  This is a safe steady weight loss for older women which means that you are gaining health benefits and the weight will stay off permanently.

If you don't want to give yourself a time-scale, then just judge your weight loss on losing 1-2 lbs each week until you have reached all of your weight loss goals.

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