Healthy – Even though steady weight loss seems less desirable than losing weight quickly, the Mayo Clinic says that if you lose weight slowly, the weight is more likely to stay off in the long run.
Rapid weight loss can cause problems like hair loss, malnutrition, fatigue, dizziness, and headaches, which are less likely to happen if you lose weight slowly and healthily.
Losing weight healthily
The Institution of Nutrition and Dietetics says that a healthy weight loss rate is 1 to 2 pounds per week. You can reach this goal by eating 500 to 1,000 fewer calories daily since 3,500 calories equal 1 pound of fat. Get rid of foods that don’t give you much nutrition, like those with added sugar, sweets, sugary drinks, white bread, and white rice.
Calorie Requires
The National Heart, Lung, and Blood Institute says that most women need 1,000 to 1,200 calories daily to lose healthy weight. Men and active women need about 1,200 to 1,600 calories a day.
Check your weight weekly to ensure you’re losing about 1 to 2 pounds per week, and change how many calories you eat based on that.
Impacts
Due to the unpleasant and dangerous side effects of losing weight quickly, you should never eat less than 1,000 calories a day unless your doctor or dietitian tells you to.
Weight-control Information Network says that very low-calorie diets with 800 calories or less can help you lose 3 to 5 pounds per week, but they can also make you feel sick, give you diarrhea, and even cause gallstones to form. People who are overweight and have a high chance of getting health problems because of their weight may do well on very low-calorie diets.
Sample Meal Plan
It is often recommended to lose weight healthily by eating 1,200 calories daily. NHLBI reports that certain males, active women, and women weighing 165 pounds or more may need more calories to lose healthily.
According to the Dietary Guidelines for Americans 2010, a healthy 1,200-calorie meal plan includes 4 ounces of grains, 1.5 cups of vegetables, 1 cup of fruits, and 3 ounces of high-protein foods like lean meat, poultry, seafood, eggs, soy products, nuts, and seeds. 2.5 cups of low-fat dairy products, calcium-fortified soy products, four teaspoons of vegetable, nut, or fish oils or soft tub margarine, and 121 extra calories from solid fats and added sugars.
Food Plan
The American Council on Exercise says that as women age, their metabolisms start to slow down, and they tend to be less active. So, it may become harder and harder for women in their 40s to keep a healthy weight. Women in their 40s can look and feel their best if they eat right and work out regularly.
Calorie Necessities
Women with a body mass index of 40 need between 1,800 and 2,200 calories per day to maintain a healthy weight, depending on how active she is.
Women can cut their daily calorie intake by 500 to 1,000 calories each week to lose between one and two pounds. So, 40-year-old women who want to lose weight often need between 1,200 and 1,600 calories daily.
Foods to Cut Down
Women who are 40 should cut back on or stop eating some foods to keep their weights in a healthy range and lower their risk of chronic diseases like heart disease, high blood pressure, high cholesterol, and type-2 diabetes.
High-fat, high-sodium meats like bacon, deli meats, and sausage should be limited or avoided. So should high-fat dairy products, sweets, sugary drinks, baked goods, and refined grains like white bread and white rice.
Protein Necessities
Women in their 40s who eat many protein-rich foods can keep their lean muscle mass even when they lose weight. This keeps your metabolism going strong. A review published in 2008 in the American Journal of Clinical Nutrition found that protein makes people feel fuller and uses more energy.
For women, the daily recommended amount of protein is 46 grams. On the other hand, the Journal of the International Society of Sports Nutrition says that active adults need between 0.64 and 0.91 grams of protein daily.
So, a 140-pound, active 40-year-old woman can eat up to 127 grams of protein per day. Egg whites, poultry without the skin, seafood, lean meats, low-fat dairy foods, soy products, nuts, seeds, legumes, and seitan are all healthy and high in protein.
Good Carbs and Good Fats
When possible, women should choose carbs that are high in fiber and fats that are good for the heart. This will help them keep a healthy weight and reduce their risk of getting sick. The Institute of Medicine says that women in their 40s should get 45–65 percent of their calories from carbs and 20–35 percent from fat. If they eat 1,500 calories daily, they should get 169–244 grams of carbs and 33–58 grams of fat. Choose healthy carbs like whole grains, legumes, fruits, vegetables, nuts, grains, milk, and yogurt. Plant-based oils, fatty fish, nuts, seeds, nut butter, avocados, and olives all have good fats for your heart.
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