Weight loss tips for women over 50 ~ Weight Loss Tips

Tuesday, 28 October 2014

Menopausal woman is much easier and faster gains weight as muscle mass is gradually replaced by adipose tissue. This is due to the slower metabolism (metabolism), resulting in an excess of carbohydrate and fat from the diet is inevitably deposited in the adipose tissue. Hormonal changes can trigger the appearance of a number of new sensations and symptoms ( hot flashes , night sweats, headaches, etc), and also increase the risk of heart disease and high blood
The decrease in estrogen levels in the blood during menopause increases the risk of osteoporosis - a disease that can easily lead to bone fractures.
Plus, the low acidity of gastric juice reduces the rate of absorption of the total volume of essential nutrients from food.
Given all this, it becomes obvious that after 50 years, women in particular should pay careful attention to their nutrition. The main objective of such a "diet" - is maintaining a healthy weight and maintaining the health of your heart and bones. 
Following are 5 Weight loss tips for women over 50 : -

Tip 1: More of vitamin B12

Vitamin B12 is important for the health of our nervous system. Without this vitamin can not be normal formation of DNA, and thus the recovery of damaged cells. Normally, the vitamin B12 is released from the food under the influence of acid gastric juice, but with age our gastric juice becomes less acidic, which hinders the absorption of vitamin B12.
Try to eat more low-fat varieties of fish and meat. If you stick to a strict vegan diet, start taking vitamin supplements.

Tip 2: Less salt, more fiber

With age, the risk of hypertension increases. High pressure increases the risk of heart attack, stroke, congestive heart failure, and even sudden death.
To reduce the risk of hypertension and its consequences, you should as far as possible to reduce salt intake, as well as get rid of excess weight.
Doctors recommend eating a day not more than 1.5 grams (1500mg) of salt, equivalent to about half a teaspoon. Note that the greatest amount of salt contained in prepared foods such as potato chips, canned ready meals, frozen meals, etc. Try to cook their own food on their own to control the amount of salt that you eat in a day.
Fiber - is an important component of food that improves digestion, and allows faster feel saturation, and therefore eat less. A large number of fiber found in bran, almonds, green peas, whole wheat bread, brown rice, cabbage. Also, fiber can be taken in pill form.

Tip 3: No iron supplements

Most women aged 50 have already entered menopause, and therefore no longer lose blood every month. Due to the fact that the monthly stop, the body's need for iron is reduced to 8 mg per day (if menopause has not yet begun, the daily requirement for iron is 18 mg).
If you take a multivitamin supplement, check their composition - they must not contain iron. All you need iron, you now get from food, and the excess of this element in the body can have a devastating effect on the liver, heart and other organs.
Henceforth vitamin supplements with iron you can take only when necessary and only on prescription.

Tip 4: More calcium and vitamin D

The health of your bones should not go by the wayside. It is unlikely that you would like to get a sudden fracture, and this risk is significantly increased in women over 50 years.
If you already have menopause and you are not taking hormone replacement therapy , you need to get Calcium or Vitamin D as your physician advices you.

Tip 5: The Mediterranean Diet

Studying the population of people with the highest percentage of centenarians (people over 100 years), the researchers noticed that many of them lived in the Mediterranean countries and held the so-called Mediterranean diet. At the same time, the Mediterranean diet is not certain strict instructions on diet, but rather a set of principles and nutrition to traditional foods.
British Journal of Nutrition published a study stating that the Mediterranean diet reduces the risk of cardiovascular disease and cancer, and promotes longevity.
In terms of nutrition, it is difficult to call this a healthy diet, as it includes fatty meats (pork, lamb, beef), and red wine, and sometimes a large number of spices, but nevertheless, all these products are balanced and not used often or in small amounts.
Key components of the Mediterranean diet are: olives and olive oil, fresh fruit and vegetables, seafood, meat, wholegrain cereals, wholemeal bread, nuts, rice, pasta (macaroni).
You do not necessarily live on the Mediterranean coast, to eat as centenarians these places. Almost any of these products can be purchased at the local supermarket.
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