Download as PDF, PPTX
Weight Loss
- 1. Losing weight isharmful 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 isharmful 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 Forbuy 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 oflosing 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 oflosing 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 believethat 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 andminerals 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 ofproteins, 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 shouldbe 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 shouldbe 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 beexcluded 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 properlyspend 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. Whatkind 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 theweight 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 walkingare 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.