Many middle-aged women find themselves wanting to shed the extra pounds. They want to eliminate the weight accumulated through the years after they get married, get pregnant and get a stable job.
Almost every woman from this age group have tried at least one method of losing weight. All of them tried a fad diet, tried counting calories and tried to change their lifestyle to achieve their target goal. But, more often than not, no matter how hard they try and how dedicated they were, it just doesn’t work.
There are many factors why middle aged women find it harder to lose weight and maintain it: diet, exercise, and lifestyle. Here are some of the most asked questions many are either afraid to ask, or some maybe afraid to know the answer.
How Should I Exercise?
Being in the middle-age cohort is an entirely different experience for women. Indeed, it is a game changer. Changes in their hormonal levels, muscle mass and metabolism all contribute to weight gain or a stalled scale. Shaking off some extra weight is more challenging than ever, especially when it seems that every component of your body work against it.Experts suggest that no single type of exercise and workout will be effective for everyone. Try to mix up your workouts. They suggest cross-training, incorporating several types of workouts into your regular weekly routine.
Experts suggest that no single type of exercise and workout will be effective for everyone. Try to mix up your workouts. They suggest cross-training, incorporating several types of workouts into your regular weekly routine.
Don’t forget and neglect adding weight and resistance training to your routine, which aids in building muscle and increase the amount of calories burnt overtime.
You can do easy and steady running or cycling, or brisk waking once a day. Incorporate and engage all your major muscle groups when doing some strength training. Aim for 30-60 minute cardio sessions, and 20-30 minutes of resistance training.
What should my diet look like?
It is advisable that you eat as healthy a diet as possible. Skipping meals is never a good idea, not even when you’re older and seems to have it under your control. Contrary to what you think, it will just slow your metabolism if you make it a regular habit.
Just focus on eating a clean, emitting processed food, artificial flavorings, and ingredients, trans fat, added sugar and packaged food as much as possible. Instead, load up on fresh fruits, vegetables, lean protein and whole grains.
You can also start to practicing eating smaller meals more frequently, rather than the more common schedule of eating three big meals per day. Foods lower on the glycemic index may help keep you full longer and your blood sugar more stable, helping you to avoid crashes and make better food choices.
How can I manage Stress?
The cortisol levels in your body rises every time you feel stressed or anxious. When the body receives this signal, your body is designed to sufficiently manage stress as long as you resolve it in a short period of time.
One of the most common problem and perils with living in a kind of world we have today—busy and always buzzing, is the stress response our body is programmed. Middle-aged women tend to have greater stress loads placed upon them because of their numerous responsibilities revolving at work, in the house, and within their self. They may be dealing with raising their kids, maintaining a home, caring for the sick and handling other crisis in every part of their lives.
Since excess weight and cortisol are linked, learning to manage your daily stress is the key to losing weight, in the aspect of your lifestyle. Many fitness experts strongly suggest meditation, mindful breathing through yoga, tai chi and other breathing routines, massage and acupuncture which are well-established ways to better handle stress and may also assist in your weight loss efforts.
Do I need to see my doctor regularly?
If it’s been a while since your last comprehensive check-up, it might be time to check it out with your doctor. Since losing weight is really a case to case basis, it is better that you consult your own physician so that he or she can give you more specific advice on how to achieve your weight and fitness goals. In some cases, stalled weight loss attempts are due to an underlying medical condition that has gone undetected. You need to set regular visits until you find out a better way and method of losing weight, considering their suggestions. Make a list of all your questions and concerns.
If the scale just won’t budge, don’t give up. Keep doing great things for your body and trust the process. Remember that losing weight and a weighing scale drop doesn’t happen overnight. Keep eating well and moving your body. With the right techniques and proper disposition, you will achieve your weight goals no matter how long it takes.