For women, getting fit and losing weight has always been difficult. There are so many life changes that happen along the way that interfere with the ability to get fit and lose weight naturally. Hormones, pregnancy, menopause, and post menopause all play a part in keeping the weight on. It is particularly hard for older women to lose weight as you get older the total amount of muscle starts to go down and the amount of body fat increases so fewer calories get burned.
Eating more fruits and vegetables
In a recent study published in the Journal of the Academy of Nutrition and Dietetics which looked at eating habits in women, those that increased their intake of fruits and vegetables were able to lose weight and keep it off than women that had not made a change in their eating habits. Those that were able to let go of some of the sugary desserts and beverages and ate less meat or cheese lost even more weight.
What we should take away from this study is that even if you continue to have poor eating habits when it comes to some foods, if you add additional food and make it fruits and vegetables you might be able to maintain your weight or lose a little. This is probably due to the fact that if you are eating more fruits and veggies you are probably not consuming as much of the heavy calorie items because you are not as hungry. So get some more fruits and veggies in the house.
The results of many studies indicate that a low carbohydrate high protein diet can result in weight loss, lower cholesterol and help prevent diabetes and heart disease. A very restrictive diet in carbohydrates is also very difficult to do. To get the best of both worlds try to restrict the amount of sugary items you eat and eat good carbs. Good carbohydrates are complex carbohydrates which include high fiber breads, oatmeal, whole wheat pasta, and brown rice.
Eat good quality protein
Eating protein should be an important part of any women’s fitness and healthy diet plan. Proteins make you feel fuller so that you don’t overeat and they are a source of essential amino acids. Protein includes meats, nuts, eggs, fish, soy, legumes, wheat germ, beans, and dairy products. If you are worried about the fat in foods with protein stick to lean meats, and low fat cheeses. Proteins function in the body is to repair cells and create new cells.
Exercise has to be part of any fitness for women plan. You do not have to exercise all the time to reap the benefit of exercise. Doing some kind of aerobic exercise three times a week for twenty minutes is all you need to do to get fit. Add in some resistance work such as free weights and between eating healthier and exercising you will be on your way to a healthy body.