Although steady weight loss appears less ideal than losing pounds quickly, the Mayo Clinic says that when you lose weight slowly, it’s more probable to stay off in the long run. Rapid weight loss can lead to problems like hair loss, hunger, tiredness, weakness, and headaches, but these are less likely to occur if you lose weight slowly and safely.
Healthy Ways to lose weight
The Institution of Nutrition and Dietetics states that losing 2 pounds per week is a good way to lose weight. You can meet this objective by eating 500 to 1,000 calories less every day since one pound of fat equals 3,500 calories. Avoid foods that lack nutrition, such as those with extra sugar, sweets, drinks with added sugar, white bread, and white rice.
According to the National Lung, Heart, and Blood Institute, most women need 1,000 to 1,200 calories daily to lose weight safely. Busy men and women need between 1,200 and 1,600 calories a day. Check your weight once a week to ensure you’re losing 1 to 2 pounds per week, and adjust how many calories you eat according to that.
You shouldn’t eat less than 1,000 calories daily if your doctor or chef tells you to. Rapid weight loss can have unpleasant and even dangerous side effects. According to the Weight-control Information Network, extremely low-calorie diets of 800 calories or fewer may help you lose 3 to 5 pounds each week. Still, they can also make you ill, induce diarrhea, and possibly cause gallstones to grow. People that are overweight and likely to have health problems due to their weight may do well on diets with very few calories.
Sample Meal Plan
People often say 1,200 calories daily is a healthy way to lose weight. The NHLBI says that some men, busy women, and women who weigh at least 165 pounds may need more calories to lose healthily.
The Dietary Guidelines for the US 2010 say that a healthy 1,200-calorie meal plan contains 1 cup of fruits, 4 ounces of grains, 1.5 cups of veggies, and 3 ounces of high-protein foods like lean meat, chicken, fish, eggs, soy products, nuts, and seeds. 2.5 cups of low-fat milk or other dairy products, calcium-fortified soy products, four teaspoons of vegetable, nut, or fish oils or smooth tub margarine, and 121 additional calories from solid fats and added sugars.
The Food Plan
The US Council on Exercise states that as women age, their metabolisms slow down, and they learn to be less active. So, keeping a good weight may become increasingly difficult for women in their 40s. If a woman is in her 40s and eats well and works out daily, she may appear and feel her best.
Based on how busy they are, women with a BMI of 40 require between 1,800 and 2,200 calories per day to stay at a healthy weight. Women can lose between one and two pounds per week by cutting their daily calorie intake by 500 to 1,000 calories. So, most women who are 40 and want to lose weight need between 1,200 and 1,600 calories every day.
Foods to eat less of
Women who are 40 should cut back on or stop eating certain foods to keep their weights in an appropriate range and lower their chance of chronic diseases like heart disease, high cholesterol, elevated sugar levels, and type-2 diabetes. Meats like bacon, cold meats, and sausage high in fat and salt should be eaten less. So should dairy products high in fat, sweets, baked goods, drinks with a lot of sugar, and refined grains like white rice and bread.
When women in their 40s lose weight, they can keep their lean muscle mass if they eat many protein-rich foods. Your body stays strong when you do this. In 2008, the US Journal of Clinical Nutrition released a review that showed that protein makes people feel better and uses more energy.
The amount of protein that women should eat every day is 46 grams. The Magazine of the International Association of Sports Nutrition says busy people require between 0.64 and 0.91 grams of protein daily.
So, a 40-year-old woman who is busy and weighs 140 pounds can eat up to 127 grams of protein each day. Egg whites, fish, lean meats, low-fat dairy products, nuts, seeds, beans, soy products, and seitan are all good and high in protein.
Good carbohydrates and good fats
Women should select carbohydrates higher in fiber and fats that benefit the heart when they can. This will assist them to stay at a healthy weight and make it less likely that they will get sick. The Institute of Medicine states that women in their 40s should get 45–65% of their calories from carbs and 20–35% from fat.
If they eat 1,500 calories a day, they should get between 169 and 244 grams of carbs and 33 and 58 grams of fat. Choose foods that are good for you, such as whole grains, beans, fruits, veggies, nuts, grains, milk, and yogurt. Good heart fats can be established in plant-based oils, oily fish, nuts, seeds, nut butter, avocados, and olives.