How Can a 50-Year-Old Woman Lose Weight?

50-Year-Old-Woman-Lose-Weight

Aging brings about countless changes to a woman’s life. It is the time your period stops, you can no longer bear a child, hair turns white, you lose hair, you get wrinkles, etc. It is also a time when you can either gain too much or lose too much weight. Both are not good, but fortunately can be solved.

It is more common for a woman to gain weight than lose some when they are older. When one reaches 50, most of them have lesser workload—some retire early, the kids have moved out. They have more time for leisure, lesser stress—so they gain weight. It is okay if they reach an ideal weight, since it could also be bad for a 50-year-old woman to be too thin, but being overweight and too fat is not good either.

A 20-year old woman will certainly have far more different ways to lose weight as opposed to that of a 50-year old. The changes in the body should always be considered. Turning 50 means you would start feeling all the strains in your body brought about by the possibly more active lifestyle you had when you were younger.

What can 50-year old women do to lose weight?

  • Try weight training.Do not be overwhelmed by your age and the age of frequent gym-goers. Age does not matter in fitness, that is for sure. The fact is that when you turn 50, you already have about 20% lesser muscle mass as compared to when you were younger. It could even be a better time for you to put on some pounds, and also lose weight the same manner you did about 20 years ago.
  • Eat a balanced diet. Remember that a balanced diet has to be a healthy diet. Stock up your pantry with more fruits and vegetables instead of food with empty calories. We often make the mistake of eating too much, at times consuming food with no nutritional value at all. These foods make us bloated and are also the common culprits of why we gain unwanted fats—most of which end up in the belly. Make it a habit to eat foods that are rich in fiber.
  • Switch to tea instead of coffee. Coffee has been known to keep us up all night. When you hit 50 and do not have to worry anymore about having to wake up very early, take that as an indication to cut on your cups of coffee. Try drinking green tea instead. It is rich in antioxidants that help your body’s metabolism. Green tea extract also has the ability to detoxify your body. It rejuvenates you and flushes out toxins that may cause sickness.
  • Set an appointment with a physical therapist. This should be done before even starting out with the top tip about weight training. At 50, there might be a few restrictions regarding what your routines should be. It is always wiser to consult a physical therapist and ask his opinion on what workout exercises would benefit you most. Physical therapists can even set you up for pain-free workouts.
  • Research on metabolism-boosting foods.You must change your eating habits if you are aware that you are guilty of eating junk. This is not the time to stock up on empty calories. You can go to a dietitian, or just browse the web to know what food can help your metabolic rate be better. Some of your best bets include broccoli, apples, pears, and even spicy peppers.
  • Eat more good fat. Cutting up on fat does not mean you do not need in in your life. You still do, but remember to stick to the good fat. This pertains to omega 3s, found in fatty fish, nuts, and egg yolks. This one is easy to do since these foods are very available in the market. Stock up on salmon, almonds, walnuts, and butter. You can also consume fish oil capsules every day.
  • Get enough calcium. Aging causes your bones to become brittle. While it would have been best to have consumed calcium rich foods when you were younger, you can still control bone strength at this time. Milk is the most popular source of calcium, but can be a double edged sword since it also has fat. Go for a nonfat milk with the same amount of calcium for better results that would be beneficial for both your weight loss plan and your bones. You can also consume dairy products such as butter and cheese. To make sure your body absorbs as much calcium from your diet, make sure you take vitamin D supplements. They also help in boosting your immune system.
  • Make sure you consume enough protein. The best time to have protein in a meal is in breakfast. This will keep you fuller throughout the day, so you do not have to worry about eating too much and going way over your recommended calorie intake. Studies show that 5 to 7 ounces of protein is recommended. Your best protein sources include nonfat yogurt and soybeans. They also have calcium but without the fat.
  • Limit salt. Apart from salt, you must also start cutting on your refined sugar and white flour intake. These three all have immediate impact to your body. Contrary to popular belief, it is not fat that makes you fat, but sugar. Refined sugar is addictive, which explains why you can’t stop eating sweets when you see them. Salt and white flour, on the other hand, are not needed by your body at all, and only result to unwanted fats.

Just because you turn 50 does not mean you can stop taking care of your body. In fact, it is high time for you to be extra careful with your body, your health, your general well-being. Aging has quite a lot of effects in our life, and if we are not careful, could be the gateway to many illnesses and body pains. Before that happens, let us learn to love ourselves—even before we reach the golden age.

It is our responsibility to ourselves to be mindful of our diet, our exercise, and our health. We should look out after ourselves, and make sure we are always at our best condition. Make wellness a priority, for that is what we need to live a longer, healthier life.

Weight Management Tips

The importance of weight fluctuation as a symptom is prevalent in many disorders and diseases.  Culturally, it used to be associated with being higher class due to the ability to purchase higher quality food and eat well.  Now, it is typically associated with poor health or lifestyle choices.  This can mean eating a large quantity of fast food, lack of exercise or general unhealthiness caused by a genetic disorder.  It has come to light that weight alone cannot define being healthy or unhealthy.  There are weights that may seem large but do not necessarily mean a high content of unhealthy fats in the body.  Regardless, weight is something that influences much more than social standing. It can be the basis for your body being in good or poor health.  Managing weight effectively can lead to better moods, better sexual and athletic performance, and energy levels. In essence, a lighter body is usually a more effective machine.  Weight management doesn’t need to be a hardship.  It comes down to a careful measuring of lifestyle and consistent action with attention to detail.

Managing one’s weight can be one of the most expensive endeavors in one’s life. Hiring a personal trainer, along with a nutritionist, can put a huge dent on anyone’s wallet. Thankfully, there are ways to manage weight and have it not be a massive expense.

Many weight management tips online can be scientifically false and not evidence based whatsoever. It is important to stress how essential it is to fully research the tips found online for weight loss and weight management.

Drinking water before meals mentally tricks the mind into having a full stomach, which forces the person to eat less when time comes to actually eat the meal. Also, drinking a lot of water boosts a person’s metabolism within a matter of hours. Studies have shown that after one hour of drinking water, a person’s metabolism increased about  30 percent. Having an increased metabolism ensures weight loss and over time weight management.

Another drink that improves one’s metabolism along with maintaining one’s weight is green tea. Green tea does have tiny percent of caffeine but do not let that fact become a discouragement. In fact, green tea is jam packed with antioxidants called catechins. The catechins work simultaneously with the small amount of caffeine to promote an increased amount of fat burning.

Switching up the oil one cooks with is a great idea to manage weight, especially if oil is a major part of one’s diet. Certain fats are processed by the human body differently, making some oils more beneficial than others. Coconut oil is special because it has a high content of a fat called medium chain triglycerides. What makes medium chain triglycerides so special is that it is metabolized more efficiently by the body than other fats. Coconut oil can boost up one’s metabolism to about 120 calories a day, so one ends up eating less than before.

Eating less refined carbohydrates is a definite way to manage one’s weight. Foods that go under the refined carbohydrate category would be foods that have been stripped of any nutritional value they might have. White pasta, white bread, sugar or other grains all are ultimately bad to consume. These foods provide temporary hunger relief, while in a few hours cravings come back stronger. Blood glucose levels can also spike up tremendously after consumption, making managing weight difficult. A tip if one were to eat carbs, consume them in their natural fiber state.

Another way to mentally trick oneself into weight loss and management would be to eat from a smaller plate. Sometime’s the eye dictates how much a person eats, not their stomach. So presenting food in a smaller plate tricks the eye into thinking one has eaten a lot of food. Thus, one feels more full while eating less food.

Best Super Foods To Avoid Heart Disease

The human body has different body parts all designed for its own specific functions. Two of the most crucial body parts would have to be the brain and the heart. It is still highly debatable to determine which of the two is actually more important, but both are equally essential to optimum health.

Taking care of the heart is one of the most essential steps to take to ensure our body’s condition. Apart from the mere fact that the heart is very important, heart disease and cardiac arrest remains to be part of the most common causes of death each year.

What can we do to prevent heart diseases and take great care of our body’s main organ?

Experts say that the best important step to maintain a great heart health is to work super foods in our daily diet. These super foods are as follows:

Salmon

  • Salmon has high amounts of omega 3s, which has been proven to be good for the heart. Omega 3s are what have been known to be the ‘good fat’. We all know of the fact that cholesterol could be harmful to our heart health, as it causes high blood pressure which could then lead to heart attack and stroke.
  • Omega 3 fatty acids, on the other hand, have shown to lower arrhythmia risks—arrhythmia is the condition where one suffers with irregular heartbeat. The American Heart Association actually advises people to consume salmon and other fatty fish at least two times weekly.
  • Nutrients found in salmon also lower the risk of atherosclerosis. It is a heart disease where there is too much plaque buildup in the arteries. Omega 3s also help lower down triglyceride levels in the body, which has been proven to have a negative effect to our heart health.

Oranges

  • Oranges naturally reduce blood pressure and cholesterol. One of the most nutrition-packed fruits we can always see in the market, the orange has soluble fibers in it. Like a giant sponge, it sops out your food’s cholesterol before they even reach your heart. These fiber pectin are also great in blocking cholesterol before it is absorbed.
  • Oranges have potassium, too. Potassium has been proven to balance salt, which keeps your blood pressure under control. The presence of these nutrients in oranges all contribute to the results shown by a study, which found out that a diet with fruits can decrease heart failure risks to as high as 37%.
  • Citrus pectin, found in oranges, can even neutralize galectin-3, which is linked to heart tissue scars that can cause a congestive heart failure.This pectin is found in the pulp of the juice. For best results, instead of just drinking orange juice, eat them whole.

Garlic

  • For a very long time, people have used garlic as a home remedy to control blood pressure levels. Garlic release an enzyme called angiotensin, which has been proven to help blood vessels fight plaque buildup. Doctors even recognize how garlic can really reduce blood pressure.
  • For best results, eat them instead of taking supplements. Garlic extract supplements are now available, which could make things easier—and that is a given. Even so, it is always better to just eat garlic on its own. You can start with garlic chips as toppings on your usual meals such as rice and pasta.

Oatmeal

  • Oatmeal is rich in soluble fiber. Soluble fiber has been known to lower cholesterol, acting like a sponge that absorbs cholesterol from the digestive tract. Its ability to soak up cholesterol is helpful, since bad fat is being pumped out from the body before it sticks to your arteries.
  • Go for the old-fashioned oatmeal, or the quick cooking ones.You might be tempted to consume instant oats, more especially if you are constantly busy for work. However, studies show that there is a higher amount of soluble fiber found on cooked oats as compared to that in instant oatmeal.
  • Not a fan of oats? You can also opt to get your fiber from whole wheat pasta, grits, and bread.

Berries

  • Take your pick from your favorite berries. Strawberries and blueberries all have flavonoids, which have been known to be great in decreasing blood pressure. One very recent study did a research on women from ages 25 to 42. They were made to consume 3 servings of berries in a week, and showed a 32% lower risk on heart attack.
  • Berries have anthocyanins. These nutrients are known to dilate blood vessels, thus helping lower blood pressure in the long run.

Dark chocolate

  • Contrary to its sweeter varieties, dark chocolates have been proven to reduce blood pressure. Minimally processed cacao have higher amounts of flavanols, which significantly improve blood vessel flexibility.
  • All chocolates contain flavanols, but the dark ones are known to be healthier due to higher cocoa content and lower sugar levels. We all know how high sugar levels can be harmful to our heart health. Dark chocolates allow us to treat ourselves from time to time without worrying about sugars and cholesterol.

Soy

  • A super food packed with many vitamins and minerals, soy has been found to have high levels of polyunsaturated fats. Known as ‘good fat’, these help reduce blood pressure for people consuming carbohydrates-loaded food. If you eat rice and pasta on a daily basis, soy protein could be a great addition to your diet.
  • Consume tofu and soy milk. They have a decent amount of protein, which you can consume to replace pork. Pork is a popular protein source, but its unhealthy fat and cholesterol content may be detrimental to your heart health.
  • Soy also has fiber, vitamins, and minerals. These things can all contribute to lowering LDL, which is also known as the ‘bad cholesterol’.

These super foods are all great for the body. They have all been proven to improve and maintain optimum heart health, which is reason enough to include them all in your regular diet.

In addition to that, they all contain high levels of vitamins and minerals which are also beneficial to other parts of the body and general wellness. Working them up in your diet will not only do good for your heart, but your entire body as a whole.

What’s best is that these food could be easily found in the supermarket and the grocery. Pick them up the next time you stock up your pantry, and you’re on your way to a better health.