Middle aged women who want to lose weight seem to think they are hitting a brick wall. I’ve worked with many of them, since I’m a personal trainer serving the Pacific Northwest, and I’ve helped them to overcome that feeling, too. While it may seem like your metabolism is working against your weight loss efforts, you can still lose that extra weight if you want to. I’ve helped many people throughout the Pacific Northwest to do just that, and I can help you, too!
Weight loss is somewhat of a numbers game in that if you take in more calories than you burn, you will store the extra ones as fat, and if you take in less than you burn, you will pull from your fat reserves and end up losing weight. Getting the number right to lose weight means having a consistent deficit. But it doesn’t stop there, good nutrition is a big part of helping you to lose weight, too, so that you become healthy, get the energy you need, and you help to reduce your risks of common diseases and illnesses.
Here are some middle aged women weight loss tips that actually work:
Exercise. If you want to be healthy and lose some weight, adopt an exercise program that keeps you active. Active people burn a lot more calories than those who are sedentary. Pick one or two cardio options that you enjoy and do them 3-4 times per week. Ideally, you should be getting at least 250 minutes of moderate intensity exercise (brisk walking, biking, swimming) per week, or 75 minutes of vigorous intensity exercise (running) per week.
Strength train. You must add in some muscle strengthening exercises in order to give your metabolism a boost, become stronger, and burn more calories. Plan to work out two days per week on strength training exercises that target major muscle groups, for 30 minutes each time.
Eat healthy. I always tell people that you can’t exercise your way out of a bad diet. Considering how often we consume food, it stands to reason that it plays a huge role in how healthy we are. Adopt a diet that is highly nutritious, focusing on eating whole foods like fruits, vegetables, whole grains, lean meats, and healthy sources of fat. Limit things such as added sugars, unhealthy fats, and sodium.
Stay committed. Often times, people give up on their efforts, which is what holds them back from losing weight and reaching their goals. Hold yourself accountable and stay committed to your goals of losing weight, so that you can get there. Be patient, but continue to plug along taking steps every day to help improve your health.
Losing weight may seem like a difficult task, but it’s something everyone can do, including middle age women. Whether you go it alone, or you find a partner or group to stay the course with, believe you can do it and you will. Celebrate your accomplishments whenever you reach a new goal, and have fun while you are doing it!