Losing weight is harmful for older women

1. Losing weight is harmful for older
women
LOSING WEIGHT FOR OLDER WOMEN IS NOT ONLY AN
AESTHETIC MEASURE, BUT ALSO A HEALTH ONE.
NEVERTHELESS, MANY WOMEN BELIEVE THAT IT IS NO
LONGER NECESSARY TO LOSE WEIGHT IN OLD AGE, AND
IT IS IMPOSSIBLE TO GET AWAY FROM AGE. BUT, HAVING
CROSSED THE 60TH ANNIVERSARY, PEOPLE CAN
CONTINUE TO LIVE ENJOYING EVERY DAY. ONLY FOR THIS
IT IS NECESSARY TO ACCEPT SOME RULES.
WHY IS WEIGHT CONTROL SO
IMPORTANT?
WITH AGE, HEALTH PROBLEMS BECOME MORE AND MORE
IMPORTANT, SO WOMEN WHO HAVE ENTERED THE AGE
OF MENOPAUSE SHOULD CONTROL THEIR WEIGHT. HERE
ARE SOME COMPELLING REASONS TO START WORKING
ON YOUR LIFESTYLE AND DIET.

2. Losing weight is harmful for older
women
 being overweight is the first reason for the development of diabetes mellitus;
 every extra 10 kg of weight - minus 4 years of life;
 fat, deposited on the internal organs, interferes with their normal functioning;
 cholesterol leads to stroke and other health problems;
 obesity contributes to the development of certain types of cancers;
 the joints of the legs and the spine of overweight people wear out faster;
 being overweight limits a person's ability to live a fulfilling life.
Click for more knowledge

3. Weight loss features
 If you properly organize measures for
weight loss, then women of age will be
able to lose weight more easily than
young ones. The fact is that during
menopause, the female hormone
estrogen is produced in smaller quantities.
 But it is this hormone that prepares the
female body for conception every month
and stores a certain amount of fat in
reserve. Once there is less estrogen, it
becomes easier to fight fat deposits.
 Estrogen also affects appetite, making
women feel more hungry during PMS.
Click here

4. Weight loss features
For buy it
 On the other hand, with age, metabolism
weakens, that is, the speed of vital processes.
This can affect fat loss, but there is an effective
method to overcome this problem. Nutritionists
advise simply to slightly reduce the calorie
content of food that those who want to lose
weight eat daily. The lack of extra calories will
not allow a sluggish metabolism to slow down
your weight loss progress.
 In order to correctly solve the problem of
reducing calories, you should know:
 1,600 kcal is spent by a sedentary woman;
 1,800 kcal is consumed by a moderately
active elderly woman;
 2,000 kcal is required for highly active elderly
women.
Weight loss features

5. Basic methods of losing weight
More knowledge click here
 In the process of losing weight, older women should
watch out for several important points.
 The most important thing is not to get nervous when
starting the weight loss process. It seems to women that
if before they did not manage to lose weight too much,
then at retirement age it will not work, even more so.
However, you just need to tune in to the result and things
will go like clockwork.
 Prepare your own meals. At retirement age, many
women receive an undeniable advantage over young
women - time to realize their desires. For example, when
deciding to lose weight, an older woman may spend an
extra hour preparing the low-calorie meals she needs.
But a working woman does not always have this
opportunity. Women who cook for themselves lose
weight much faster and eat much tastier at the same
time than those who do not have time for the kitchen.
They can experiment, combine tastes, search for what
suits them best.
 It is also very important to choose the correct, quality
ingredients from which to prepare your food. Purchased
food will always remain, in a sense, "pig in a poke".
Click to add text

6. Basic methods of losing weight
For purchase
 Doctor's supervision. Usually the doctor himself
gives the recommendation to lose weight, but this
is not enough. It is necessary to discuss with a
specialist in what way you are going to lose
weight. And then, already in the process of losing
weight, it is necessary to undergo doctor's
examinations at least once a month.
 Find like-minded people. People should definitely
discuss their actions, their goals, plans, successes
and failures with others like themselves. In this way,
stress levels are reduced and a much needed
sharing of experiences takes place.
 Monitor your weight daily. One way to effectively
lose weight is by weighing yourself daily. It is
necessary to get on the scales in the morning,
after the obligatory morning procedures and
before breakfast.
 Journalists have collected the most important
data on the nutrition of women who have
reached menopause. The program gives answers
on how to maintain a figure with age-related
changes in metabolism.

7. Diet
 Nutritionists believe that 70 percent of success in losing
weight depends on diet and only 30 percent on physical
activityand other components:
 The optimal number of meals is five times a day with a
break of 3-4 hours. Three meals are the main ones:
breakfast, lunch and dinner, and also two snacks in
between.
 If it is more or less clear with breakfast, lunch and dinner,
then snacks should be discussed separately. These are
two small meals that should kill your appetite and keep
you from getting too hungry. If you sit down at the table
brutally hungry, then eat much more than intended.
 You can have a snack with nuts (no more than 50-70
grams), dried fruits (up to 100 grams), a couple of breads
with low-fat cheese, an apple or other fruit. If you have
trouble chewing solid food, you can have a snack with
unsweetened yogurt. The calorie content of snacks also
counts towards your overall calorie balance.
 It is very important to eat in moderation without
overeating. When a person begins to limit himself to food,
his subconscious mind begins to panic, fearing death from
lack of food. As a result, people eat and cannot stop
even when they are full. If you do not succumb to hidden
emotions, the situation is getting better and you no longer
want to eat without a break.

8. Taking vitamins and minerals
Minerals and Vitamins
 A healthy diet is itselfa source of
all essential vitamins and minerals.
 For an older woman, there is only
one problem that requires special
attention - a lack of calcium,
which makes bones less strong
than in youth.
 Therefore, you should add dairy
products to your daily diet, and if
your doctor advises you to take
special medications to strengthen
your bones, you shouldstart taking
them.

9. The role of proteins, fats and
carbohydrates
 Nutritionists recommendthat older
people eat more protein foods, and
strictly limit carbohydrates.
 As for fats, they must be includedin
the diet, but their quality requires
special attention. Fats are essential for
the health of the brain and other
organs.
 choose vegetable fats - sunflower,
olive, mustard oil;
 from animal fats, no more than 50
grams of butter is recommended;
 The right fats are found in fish, eggs,
avocados, dairy products, nuts.

10. Some protein should be in every
meal:
For your Weight loss
 an egg for breakfast;
 cottage cheese - for a snack;
 a piece of lean meat for lunch;
 some seafood for dinner;
 It is also very important to eat
vegetable proteins, which are
abundant in legumes, buckwheat
and other grains.

11. Some protein should be in every
meal:
Protein
 The amount of protein is easy to calculate
from the ratio: per 1 kg of body weight, a
person needs 1 gram of protein food.
 Carbohydratesare:
 simple carbohydratesare industrial products:
sugar, bread, confectionery,sweets;
 complex carbohydratesare cereals, fruits
(fiber is also a typeof carbohydrate).
 Without going into details, it is worth learning
that simple carbohydratesare what
immediately turnsinto fat and is deposited
on the sides and internal organs. Complex
carbohydratesare digested much more
slowly and are converted into energy,which
is needed for human life. Even with equal
calories, simple carbohydrates,as opposed
to complex ones, will inhibit the process of
weight loss.

12. Foods to be excluded from the diet
 Some foods should be excluded from the diet:
 As mentioned above,those who want to lose weight
should say goodbyeto fast carbohydratesonce and
for all. These are confectionery,candy, white bread,
pasta and sweet water,since soda with sugar is the
same fast carbohydrates,but in liquid form.
 Fat meat. Ideally, it is recommended that you do
away with mammalian meat altogether, limiting
yourself to fish and poultry.However,if health permits,
lean parts of pork or beef carcasses are fine for
preparing low-fat meals.
 Smoked meat products. These foods are chemically
processed and salted and thereforenot beneficial.
 Sweet yoghurts,industrial muesli, sugar-coated fruits
and other typesdisguised as healthy,unhealthy food
(productsthat are offered in supermarketsas
healthy).This becomes clear after reading the
composition of the product on the label.
 Food cooked by the method of frying in oil will not
help you lose weight either. But what'smore, this food
is harmful in itself, as it contains carcinogens.

13. Appetite-stimulating foods
Click here
 In order to control your diet and
successfully lose weight, you must
consider the effect on appetite of
compound foods:
 Sugar is already appetizing with its
taste, but that's not all. Sugary foods
quickly raise blood sugar levels, which
triggers the release of insulin, which
distributes sugar from the blood to the
liver and other organs for digestion
and storage of nutrients. Our body
always produces a little more insulin
than needed, so it quickly neutralizes
sugar and our brain receives a new
signal about a lack of nutrients in the
blood. As a result, the appetite rises
again.

14. How to properly spend fasting
days?
 In old age, you need to seriously think
about whether it is worth fasting for a
whole day. If doctors do not forbid, then
you can try refusing food for 24 hours, i.e.
spend a fasting day. On such days, you
must follow these rules:
 drink enough water;
 measure blood pressure in the morning
and evening;
 stop fasting with dizziness;
 give up physical activity;
 be under the supervision of loved ones.

15. Physical activity. What kind of loads
are allowed?
 Elderly women should not engage in active types of fitness - jogging, cross-fit, strength training with heavy weights, and so on.
 Overloads that cause physical discomfort should be avoided. Also, you should not engage in sports that can lead to injury - especially bone fracture.
 An optimal exercise routine should include:
 Warm up. The warm-up should include:
 neck exercises;
 swing your hands;
 twists and turns of the upper body;
 walking at an accelerated pace.
 The main load. The main load must be performed:
 Stretching your muscles. Stretching should include:
 stretching with your hands up;
 stretching in an incline;
 downward bends with relaxation of the upper body.
 Before and after exercises, you need to measure your blood pressure and pulse.
 In the video, trainer Vladimir Nikiforov will tell and show how to properly train for older women at home to help the body fi ght excess weight and improve overall health.

16. Control over the weight of guests in
the boarding house
 Overweight in old age is not
perceivedby a person as a
problem. An elderly person often
just strives to be fit, he does not
need to prove something to
someone. The desire to lose extra
pounds is caused by health
problems,which are aggravated
and more often make themselves
felt with obesity.

17. Protein and walking are best friends
 And do not forget about
fish, which also needs to be
consumed2-3 times a week. And
it is advisable to drink and eat
fermentedmilk products that
allow you to maintain normal
calcium levels.