Exercise for Women Over 50

There are many exercises for women over 50, but success is based on the ease of integration into your lifestyle and the social benefit. Almost all health and diet programs will involve some exercise. But, you have to get something positive out of the experience or you won't have the determination to continue. This is why most new years resolutions to exercise are short lived.

When I taught the psychology of eating in the weight reduction program, we would always pair people to exercise. Pairing was the social support needed to establish and maintain an exercise routine. They would encourage and prompt each other to keep the motivation going as they eventually became exercise buddies.

According to WebMD(1), "Exercise is so potent that it influences every physiological system in the body for the better. They don't provide the long list of all the benefits, but mention, "The first benefit of exercise for women is reduction of the symptoms of menopause". This includes hot flashes, joint pain and poor sleep, which can all be improved.

WebMD recommends the following after your doctor clears you to exercise:

AEROBIC EXERCISE: Aerobic means requiring oxygen from continual movement for at least 20 minutes that can be walking, cycling, aerobic classes, running, dancing, swimming, and cross country skiing. Your heart rate should stay elevated and you should try to break a sweat.

ANAEROBIC EXERCISE: This refers to strength training from calisthenics and/or lifting weights. We naturally lose muscular strength as we age. This helps "maintain bone strength, reduces risk of lower back injury and keeps you tone." They don't discuss a specific weight program, probably because each person should have an individualized routine.

STRETCHING: This helps your flexibility and joint movement. It can help reduce injury and soreness. Yoga and Pilates are suggested forms.

IF YOU ARE NOT EXERCISE ORIENTED: In my experience, the best exercise for ease and maintainability is simply to walk or bicycle. With walking,
1. You don't feel like you're exercising since it's already a routine activity.
2. You really don't need any special or expensive equipment.
3. Including people will bring social enjoyment.
4. But, it can be done alone or in a group.
5. You don't need to drive anywhere to walk.
6. You simply measure your workout with a watch or step counter.
7. You want to walk at least 150 minutes a week or 5 walks at 30 minutes each.
8. You can add hand weights to increase your heart rate.
9. The ease of walking allows you to continue into advanced age.
10. Forming a walking or cycling group in your neighborhood is one of the most successful arrangements for sustainability and enjoyment. So, let's be creative and have fun today. L. Johnson

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The Top Exercise Tips Women Over Forty Should Follow

Exercising regularly offers a lot of benefits. The remarkable benefits of exercise include giving you healthier digestion, less stress and helps prevent osteoporosis, diabetes, heart diseases and lowers cancer risk. Even children are recommended to exercise regularly so that they can also enjoy the benefits these activities offer.

Of course, women over forty should regularly exercise as well since they need to stay fit and healthy and avoid certain health issues that could pop up if they live a sedentary life. However, at their age, they have to follow certain tips to make sure they get the most out of their workout routines. These important exercise tips women in their 40s should follow include:

Work on your body's strength. According to health and fitness experts, strength training is the best way to offset muscle and bone loss. Body-weight exercises such as push-ups, planks and squats are all effective ways to build core strength and endurance. Strength training exercises also helps increase one's heart rate. However, always remember to be careful to maintain proper alignment whenever you are doing strength training exercises.

Avoid injury. Pay attention to your body during and after you work out. When women turn 40, they tend to lose elasticity in the connective tissues - the ligaments and tendons - and muscle mass drops. If you feel greater strain in your joints or find it harder to complete exercise routines, take the time to stretch and warm up. If the pain persists, try to change things up. A personal trainer can recommend some new exercises that can decrease stress on your joints while still effectively challenging your body.

Raise your rate. As you start to age, your metabolism declines and your body will burn fewer calories. Aerobic exercises are great ways to offset this change. If you're feeling discomfort in your knees and ankles, don't stop working out. Just switch things up. Swimming, cycling, and walking will help you burn calories while sparing your joints.

Pay attention to your belly bulge. Most women in their 40s will develop some unwanted belly fat due to hormonal changes. If you are also noticing this, don't get easily discouraged. This is quite normal and may inadvertently happen even if you maintain good lifelong exercise habits. Keep up a routine to prevent the further ballooning of your belly bulge. A fitness website states that planking exercises are particularly effective since they increase your heart rate. These exercises also carry a lower risk for lower back injury than sit-ups and crunches.

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The Best Exercise Routines For Women To Lose Weight

We all know that just eating a certain way isn't going to help anyone lose weight. If that were the case, then a simple shift in diet would make everyone look like gods and goddesses. Instead, a combination of intelligent eating habits mixed with specific kinds of exercise geared toward a specific result is the only true way to ever achieve that ideal look you've always dreamed about.

For women however, exercising can be a little different. The body of a female is designed differently, and even store fat completely opposite to that of the male. The thighs, butts and even shoulders can store a lot of fat, whereas in men - the danger zone is the belly.

So what kind of exercise is perfect for women to use that will help them lose weight? Well, my short answer to this is always going to be some form of cardio or aerobic workout. Anything that can get you moving every part of your body will probably yield the best result. The good news is that this kind of exercising can be a real blast to work with.

Engaging in some mild games or physical activities where you can get your heart beat increased will be beneficial to your body. This could take about 45 minutes daily. You may have a personal coach or a friend who would assist you in this regard. You should also consider changing your eating habits, by eating more of fibers. This plan will definitely pay off too in no time!

Likewise, dancing is a very good activity that really uses every part of the human body and gets your heart pumping to the beat. Ballroom dancing, salsa and even hip hop are three different dances that come to mind. Have you noticed that none of these involves weight training? That's because most people tend to make the mistake of wanting to hit the gym and use some iron, but that's for sculpting and not as efficient for shedding the love handles.

Walking or running is another effective way to lose weight. However, if you are a stay at home mom or have a hard time getting out of the house, you can make great use of your home environment for exercising. For instance, you can do some simple squats, lunges, jumping jacks, and sets of runs up and down the stairs. These are all excellent, but the real secret is to just keep moving for a good half hour to burn those calories.

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How to Flatten Your Stomach for Women

A flat stomach not only looks good in a swimsuit, but it makes all clothes look better. A woman with a flat, toned stomach doesn't have to worry about wearing a girdle or covering herself with a big, flowing blouse. You can do specific exercises that target the stomach to flatten and tone it over time.

Things You'll Need

• Two 5-lb. dumbbells
• Large stability ball

Tips For You

1. Walk 30 minutes per day. Some form of cardio each day helps to flatten your stomach.
2. Lie on your back and bring legs up so the soles of your feet face the ceiling.
3. Take a 5-lb. dumbbell in each hand.
4. Raise your hands so your arms are parallel to your legs, and raise your head off the ground.
5. Lower your legs so they are 6 inches off the ground. At the same time, bring your arms above your head so your entire body is stretched out. Never put your head down.
6. Go back to your original position. Repeat this exercise 30 times.
7. Lie face down, with your abdomen on top of a large stability ball.
8. Bring your arms straight out in front of you. You should be balancing with only your toes.
9. Lift your right foot off the ground and hold it for 5 seconds.
10. Lift your left foot off the ground and hold it for 5 seconds.
11. Do 15 reps on each side.

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Arm Workout for Women Without Weights

If you have planning to doing the exercise without go to the gym, there is the best bodyweight training you can do. If you don’t want to go to the gym, this ways also give the best result as you want to strengthen the arm muscle.

Definitely, this ways give the benefit for you. Besides more effective and will give result fast for your arm. And also you can save your money.  Here are 5 arm workouts for women without weight you can try at home. Check below this

Dips exercise

Dips exercise can you try at home as substitute for weights. Not only for men, have women also tried this exercise to arm workout. To doing this exercise you need bench or chairs to support your workout better. This is the simple ways that can give the best result fast without weight. You just need to sit chairs and place your hands on the front edge of the chairs. The next step is straight your hand if raise your body into the air and brings your hips. You can perform this exercise with straight leg or knee bent, it just depending on you enjoy and easier on your dips workout.

Modified halfway pushup

Pushup exercise will give your arm more strengthen and define your arms. And then you should have do is straight your leg on the floor with your wrists under your shoulders. Raise your body and lower your chest close the floor. Keeping your elbows close to your body to hold your movement when raise your body. Do this exercise again until 5 – 10 repetition to give the best result for arm. With pushup exercise, your abdomen will improve your body and muscle tone.

Isometric Lat-Pull

Your wrists are needed to do this exercise. You can standing or sit on chair while you do isometric lat pull. Raise your arms up and cross your wrists over the head while gently contract your abdomen. And then press your elbows down while squeezing your shoulders together. Do this exercise again until 5-10 repetition to improve your muscle tone.

Chin ups exercise

Chin ups is good arm workout you can do at home besides at gym. To do this exercise you need iron rod or log to support your workout with hang them. With chin ups you need use the forearms, shoulders and biceps to tone your arms. You can start to straight your arms and then bend your elbows to pull your body. You need to jump a little to grab the bar while bend your elbows. For many women, chin ups is difficult. To easiest your arm workout, you can use chair to support and raised your position.

Half moon rotation

Start to straight your legs and palms facing down. Do with slowly rotate your hands so that palms are facing up. Do this exercise again until 5-10 repetition. Half moon rotation helpful to improve your muscle of arms.

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Daily Dose of Iron for Women

A meal consisting of spinach salad topped with grilled steak, tomatoes and beans is an excellent source of fiber, vitamins and an essential mineral called iron. Iron plays many roles in the human body. It's involved in oxygen transport and participates in enzymatic reactions and cellular processes. A woman's daily iron requirement is considerably higher than a man's for several reasons.

Requirements

• An adult woman between the ages of 18 and 50 needs 18 milligrams of iron per day, according to the Centers for Disease Control and Prevention. Pregnant women have a much higher recommended intake of 27 milligrams per day. Prenatal vitamins typically supply enough supplemental iron to cover a pregnant woman's increased blood volume.

Anemia

• The body uses iron to make hemoglobin -- a protein that transports oxygen through the blood stream. When your body has an insufficient supply of iron and your blood is unable to carry adequate amounts of oxygen, the condition is known as anemia or iron poor blood. Women are particularly susceptible to anemia due to blood loss through monthly menses. The symptoms of anemia include lethargy, shortness of breath, feeling cold, dizziness and irritability. Talk to your physician if you suspect you are anemic, particularly if you suffer from heavy periods.
• Food Sources

• While supplements may be necessary in some circumstances, food is the best source of iron. Seafood including clams, oysters and shrimp are particularly rich in iron. One 3-ounce serving of clams has a whopping 23.8 milligrams of iron. Organ and red meats are high in iron, but they are also heavy in fat. Heart healthy, vegetarian sources of the mineral include spinach, kidney beans, soybeans, lentils, tomato puree and prune juice. You can also buy fortified cereals such as cream of wheat.

Considerations

• Many vegetarian foods including cereal, beans, legumes, molasses, tomatoes and leafy greens contain non-heme iron, which is not well-absorbed by the body. Meat, poultry and seafood typically contain 40 percent heme iron and 60 percent non-heme iron. In order to enhance absorption, the Centers for Disease Control and Prevention recommends eating those foods with foods rich in vitamin C including red and green bell peppers, citrus fruits, guava, kiwi, strawberries and brussel sprouts.

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Latissimus Dorsi Exercises for Women to Lose Weight

Strengthening the latissimus dorsi, the wide muscles of your back, burns calories and helps build a strong, stable physique. These muscles contribute to maintaining proper posture, and work every time you pull your arms back or down. Any chinup or rowing-type movement works these muscles, so you can enjoy a great deal of variety in your training. Consult a health-care practitioner before beginning any strength-training program.

Asssisted Pullups

Performing assisted pullups on a pullup machine works your latissimus dorsi and many other muscles at the same time. To some degree this exercise also works the back of your shoulders, the middle of your back, your biceps and your grip. You can use a palms-up or palms-down grip to begin with. Regardless of the grip you use, there is little difference in the recruitment of your latissimus dorsi, according to a 2010 study in the "Journal of Strength and Conditioning Research." Make sure you go all the way up and all the way down, and never drop into the bottom of the lift. The difficulty of this exercise will cause you to work hard and burn more calories.

Seated Rows

Seated rows require a seated row machine, but this exercise works your latissimus dorsi as effectively as any exercise, according to a 2004 study in "Dynamic Medicine." Select a weight that will allow you to complete eight to 12 repetitions with good form. Sit on the bench with your feet firmly against the foot plate, knees slightly bent. Grip the handle with both hands, arch your back and pull the handle into your sternum. Do not rock with your upper-body -- use the muscles of your back to move the weight.

Dumbbell Rows

Dumbbell rows allow you to work one side of your back with a great deal of intensity, then the other. By moving with quick pace between sets, you can also burn more calories while strengthening your latissimus dorsi. Stand with both feet on the ground and lean forward, bracing one hand on a bench or firm support. With your torso parallel to the ground, hold a dumbbell in your free hand and row it up to the side of your chest. Do not rotate your torso to do this. Turn your head to look away from the hand holding the dumbbell -- this makes it harder to cheat. Select a weight that allows you to complete six to 10 repetitions in good form, then switch sides.

Increased Fat Burning

To burn more fat while you are training, you can perform a descending, or drop set. Use either seated rows or dumbbell rows to do this as pullups are too difficult. Select a weight that you have trouble completing eight repetitions with in good form, and work to get as many reps as you can. Drop the weight 20 percent and keep going. Do this twice per set. If you are performing seated rows with 100 lbs., for instance, after you cannot get any more repetitions, change the weight to 80 lbs. and keep going. After you fail at 80 lbs. reduce the weight to as close to 64 lbs. as you can and keep going. Do this only once per exercise.

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Good Workout Plan to Lose Weight & Tone Up for Women

A multifaceted approach is needed for you to lose weight and sculpt your body. Eating a well-balanced diet and following a comprehensive fitness program that includes cardiovascular activity, strength training and flexibility exercises are essential for weight management and muscular development. Follow a plan that fits your lifestyle, and include activities that you enjoy.

Fat Busters

The Centers for Disease Control recommends 150 minutes of moderate aerobic activity per week, an average of 30 minutes a day for five days, for health maintenance. Increase this amount to reach your weight-loss goals. Include different methods of cardiovascular exercise such as running, walking, swimming or using an elliptical machine. Vary the intensity of your workouts to continually challenge your body. Include a longer-endurance day, speed intervals and hill training each week. Most cardiovascular machines in fitness centers have programs available that include various levels of intensity. If exercising outdoors, use a watch to monitor your speed and pre-measured courses to track your distance.

Strong Women Rock

You need at least two days each week of strength training for all of your major muscle groups. For a woman trying to lose weight, circuit training-style workouts that target every muscle group and keep your heart rate elevated are an efficient option. Focus on minimizing rest into between exercise sets. An example of an effective total-body strength-training circuit includes pushups, squats with shoulder presses, walking lunges, dead lifts, triceps extensions and abdominal crunches. Complete 10 to 15 repetitions of each exercise. Allow minimal rest before moving to the next exercise. Repeat the circuit four to five times. Always allow at least 48 hours of recovery between working the same muscles.

Be Flexible

You can work on flexibility every day without fear of developing overuse injuries. In fact, stretching after exercise helps your muscles rebuild and recover. Yoga is an effective method for enhancing total body flexibility. Yoga Sun Salutations allow you to move your body in multiple directions, enhancing blood flow while promoting supple muscles. An effective stretching sequence involves reaching for your toes to stretch your hamstrings, stepping each leg back into a lunge position to open hip flexors and extensors, and bending backward to extend your spine. Stretch all specific muscle groups after strength training. Do not stretch your muscles cold. Always perform a warm-up to heat your body and allow your muscles to become more receptive to stretching.

Core of the Matter

Core strengthening is important for maintaining correct posture during all of your activities. Strengthening your core will help you appear longer and leaner. It will also prevent muscular imbalances that develop when you compensate for weak muscles in other areas of your body. Core strengthening flattens and tones abdominal muscles, creating a streamlined waist. This is especially important for women who have had a baby. Weak abs can be a result of pregnancy and working on your core muscles to get them back up to snuff will be worth doing. Engage your core by activating the deepest layer of your abdominals during every exercise. The plank exercise is an example of an effective core strengthening exercise. The plank involves holding the pushup position with your wrists in line with your shoulders, your body in a straight line and your legs extended while you balance on the balls of your feet. Hold the plank position for 30 seconds to one minute. Increase the intensity of the exercise by lifting your opposite arm and leg while maintaining your balance. Perform core exercises at least four days each week.

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3 Tips For Weight Loss For Women

A woman's hormones are different to a man so women do need different diet tips. Hormones affect appetite control, metabolism and weight loss. A woman has to deal with weight loss problems that men don't. Here are 3 key tips for weight loss for women that will help you to focus on your personal weight loss goals.

1. Your Head Can Tell You That You're Hungry (When Really You're Not).

The first of these diet tips for women relates to research published in the Proceedings of the National Academy of Sciences. Here women who were involved in the research stated they were not hungry when looking at, smelling or tasting desserts like chocolate cake or cinnamon rolls. But their brains registered the desire to eat them. Men, in contrast, did not have this issue. Women should also recognize that premenstrual syndrome (PMS) can lead to cravings for sweet foods. If you do have cravings, try and plan for them. For instance, dark chocolate helps to manage your chocolate cravings as it is very rich and you only need small amounts to get that chocolate satisfaction.

2. After Exercise Hunger.

Another problem women have to deal with that men do not is a large increase in a hormone that tells you that you're hungry right after a workout. Therefore, that urge you get to start eating snacks right after you have done some exercise is not in your imagination. Research reveals that this might be due to evolution. Women are designed to make sure they remain fertile, and one of the ways your body tries to do this is by making sure that you don't run out of calories to burn. Some elite female athletes have injections to stop their monthly menstrual cycle to help curb that desire to eat after an intense training regime. This, of course is not a recommended solution. Some of the best diet snacks can be made by cleaning, cutting up and storing fruits and vegetables, so they can be grabbed quickly after your workout. That way you are not tempted to open that bag of potato chips or packet of cookies.

3. Building Muscles Doesn't Mean Being Bulky.

In the same way that women are designed to protect their reproductive systems, men are designed to have less body fat and more muscle, partly due to their primary hormone, testosterone. Strength or resistance training to build muscles is often ignored when looking at tips for weight loss for women. Women worry that if they try to build muscles they will end up looking like a bulky male body builder. But big muscles are built with the help of testosterone, a hormone that is predominate in men and very much lower in women. Even women who do an intense weight training regime everyday can't build the bulky muscles to match male bodybuilders.Regular resistance training on your upper body, lower body and core will add lean mass to your physique and you'll burn more calories on a daily basis.

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Weight Lifting Workouts for Women

Most women who lift weights aren't looking to build rippling muscles. Rather, they're hoping to merely tone their body and lose weight. Do not perform a complete workout in one day. Rather, work your chest and back one day and shoulders and abs the next, etc.

Benefits

Weightlifting does not mean building enormous muscles.
Weightlifting is as important to overall health as aerobic exercise. It helps build stronger bones and increases metabolism. Muscle continues to burn calories even after you have left the gym.

Chest and Back

Tone your chest and back to achieve better posture and balance. The incline, decline and flat bench press, cable crossover and dumbbell flies tone your chest. Stiff-leg dumbbell dead lift, hyperextensions, bent-over dumbbell row, T-bar roll, lateral pull-down and pull-ups strengthen your back muscles. (Perform three sets of 10 reps each.)

Shoulders and Abs

Rid yourself of the excess fat on your shoulders and midsection. Tone your shoulders with the Arnold press, dumbbell press, dumbbell lateral raises and dumbbell rear row. For flat abs, perform plate twists and hanging knee raises (three sets of 12 reps).

Biceps and Triceps

Toning your biceps and triceps not only builds strength, but increases your satisfaction with your overall body. Perform hammer curls, dumbbell incline curls and one-arm preacher curls. For triceps, perform kickbacks, weighted bench dips and push-ups (three sets of 10 reps).

Legs

To tone your quads, perform barbell squats, walking lunges and leg presses (three sets of 10 reps). Perform Roman dead lifts, seated leg curls and lying leg curls to tone hamstrings (three sets of 12 reps). For toned calves, perform standing calf raises, donkey calf raises and Smith machine reverse calf raises (three sets of 15 reps).

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The Most Effective Weight Loss Pills for Women

Many women struggle with losing weight and are continually searching for the next “big” thing in weight loss. Weight loss pills geared especially for women can be effective in helping a woman lose unwanted pounds. However, the market is saturated with both over-the-counter and prescription weight loss medication. Women need to be educated consumers when shopping for the most effective weight loss pill. Depending on your particular metabolism, the effects of certain pills will vary from one individual to another.

Over-The-Counter Weight Loss Pills

There is an overabundance of over-the-counter weight loss pills, so a woman would be wise to know as much about the product as she can prior to purchasing it. One of the newest pills on the market, Alli, also known as Orlistat, was originally a prescription medication that the Federal Drug Administration approved as an over-the counter pill. As with almost all weight loss pills, Alli is the most effective when it is used in conjunction with a proper diet and exercise. Alli is a fat blocker and helps prevent the absorption of fat into the body. It is essential to eat a low-fat diet when taking Alli in order to prevent unpleasant side effects. If taken properly, Alli has proven to be an effective tool in the battle to lose weight.

Weight loss pills are most effective when used in conjunction with a healthy diet and exercise. (matthewennisphotography/iStock/Getty Images)

Prescription Weight Loss Pills

Prescription weight loss medication can only be taken when prescribed and recommended by a doctor. Usually, when a weight loss medication is prescribed, the patient’s weight is threatening her health and she has been unsuccessful losing weight strictly with diet and exercise. Prescription medications may have extreme side effects and the woman must be under a doctor’s supervision when taking this type of weight loss pill. Though there are risks involved when taking any type of prescription medication, the advantages may outweigh the dangers if they can help an obese woman lose weight. Prescription appetite suppressants include Adipex or Phentermine. Another powerful prescription medication known as Acomplia is a receptive blocker, which blocks certain receptors in the brain that make people hungry.

Natural Weight Loss Supplements

Natural weight loss supplements can prove to be extremely effective in aiding in weight loss. However, the majority of natural supplements are not approved by the FDA. Therefore, women should exercise caution when using these types of supplements. Some natural aids to losing weight include the inclusion of fiber in one’s diet. Additionally, a variety of natural remedies, specifically green tea, which is known for its fat-burning properties and powerful antioxidants, is now being touted as an excellent way to rev up one’s metabolism.

Diet and Exercise

Women must remember that there is no magic cure in the quest to lose weight. Pills alone cannot take off those unwanted pounds. It is necessary to change one’s behavior and lifestyle by incorporating a healthy way of eating as well as regular exercise. Integrating weight loss pills or supplements is a great way to kick-start a weight loss program. However, for long-term results, the best way to lose weight and keep it off is learning how to eat fresh and healthy foods and incorporating exercise as part of your daily lifestyle.

Considerations

Prescription weight loss medication should only be used for the severely obese who are facing multiple health issues due to their weight. Both over-the-counter pills and prescription weight loss medications have a long list of dangerous side effects and this should be taken into consideration before starting any weight loss program. No matter how much weight you wish to lose, you should also consult with your physician prior to taking any type of weight loss aid.

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The Best Weight Loss Diet for Menopausal Women

Menopause, the end of a woman's menstrual cycle, and perimenopause, the years before menopause, often mean gaining weight. Estrogen loss decreases muscle growth, allowing fat to take over and the metabolism to drop. By adding vegetables, fruit, multigrain breads and protein to your diet and eliminating fried food and other junk, you can lose the middle-aged spread.

Muscle Loss

Your body's hormonal changes during menopause affect your muscle growth. While menopause happens around age 50, women in their 30s lose a half pound of muscle each year. Muscle mass burns more calories than fat cells do. Once created, fat cells never disappear; they wait for new food to make them expand. When your body has more fat and less muscle, your metabolism downshifts. Packing on more pounds often starts during perimenopause, the 2 to 8 years before menopause. On average, women gain about a pound a year. Losing those pounds, often gained around your waist, requires a healthy diet and an exercise plan.

Americans spend at least $40 billion a year on diets and weight-loss products. Many dieters steadily regain the weight, and it's confusing to sort through all of the nutritionists' advice.

Eating Healthier

Dietitians often suggest healthy lifestyle changes, rather than following a one-diet-fits-all-menopausal-women plan. With a few changes to your eating habits, you can take about a pound off each week and keep it off. By eating less processed foods and adding more natural ingredients, such as whole grains, fruits and vegetables, you can drop those extra pounds.

Mayo Clinic dietitians say that if you're limiting calories to 2,000 per day, you should get 45 to 65 percent from carbohydrates. Carbs include whole grains, beans and nutrition-packed fruits. If you're perimenopausal and don't like to exercise much, though, limit yourself to 1,800 calories a day. If you eat less than that, you won't get the vitamins and minerals you need. Be sure to drink skim and low-fat milk or eat low-fat yogurt and cheeses for calcium, because menopause is when bones start losing their density and can break more easily.

What to Eat

Between 10 and 35 percent of your calories should come from protein. Eat more nuts, seeds, chicken, turkey and seafood, especially salmon and fish that's rich in Omega-3 oils, because they are packed with protein. Beans, lentils and soy are also rich in protein.

As you age, your body takes longer to digest food. Increasing your fiber intake pushes the food through your system more quickly and prevents constipation. Fiber, which comes from plants and isn't digested or absorbed in your body, is either soluble or insoluble. Vegetables, wheat bran and other whole grains are good insoluble fiber sources. Soluble fiber exists in oats, dried beans and some fruits, such as apples and oranges.

Nutritionists recommend smaller portions of meat, usually about 4 or 5 ounces each meal. Red meat has saturated fat, which can increase cholesterol levels. Choose leaner or fat-free meat or chicken without the skin, where most of the fat is concentrated. Bake or broil your meat to avoid vegetable oil fat.

Fried chicken, crackers, cookies, cake and donuts are definite no-no's, and you should also avoid candy, potato chips and other junk food. By reading the nutrition labels carefully, you can find food that has no trans or saturated fat.

Skipping Meals

Some dieters skip breakfast, but studies show that people who eat a healthy breakfast can concentrate better. Your breakfast should consist of whole grain breads, bagels, cereal or a low-fat bran muffin; protein-packed hard-boiled eggs, peanut butter, lean meat or fish; fruits; vegetables; and skim or low-fat dairy products. Wash it down with some 100-percent fruit or vegetable juice that lacks extra sugar.

If you love to nosh, eating five or six small meals daily may be the best advice. Carry some walnuts or almonds with you to munch on. Drinking water flavored with lemons or limes makes you feel less hungry between meals.

While it's hard to fight a craving for your favorite chocolate, learning to eat strawberries, apples and tangerines will satisfy your sweet tooth. And once you start eating more natural foods, you'll have more energy to tackle the mood swings and hot flashes that usually accompany menopause.

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How to Compare Weight Loss Between Men & Women

A good way to compare weight loss results between men and women is to calculate the percentage of weight lost and compare those results. This will also account for the fact that men tend to weigh more than women as well as the fact that men tend to lose weight faster. Women naturally have a higher percent of body fat than men, making it harder for them to lose weight. These facts are taken into account in reality shows such as The Biggest Loser to make it fair between the contestants. 

Things You'll Need

• Scale
• Calculator

Tips For You

1. Weigh yourself, before you start your weight loss, in the morning with light clothes on. Take note of the number in pounds and be sure to use an accurate scale. Have a member of the opposite gender do the same.
2. Weigh yourself, after you have met your weight loss goal, in the morning with the same clothes you wore to measure your weight initially. Take note of this number and have the member of the opposite gender from before do the same.
3. Subtract your final weight from your initial weight to get the number of pounds lost. Do this for the person from the opposite gender as well.
4. Divide the number of pounds you have lost by your initial weight. This will give you the percent of weight you have lost. For example, if you initially weighed 200 pounds and you lost 20 pounds, you have lost 10 percent of your body weight. Do this for the person of the opposite gender to calculate their percent of weight lost.
5. Compare results of percentage of weight lost to see who lost more of their initial starting weight. This number reflects more accurately weight loss than just comparing the pounds lost.

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Fast Effective Weight Loss for Women

Effective weight loss means taking unwanted pounds off permanently, perhaps after a pregnancy or during menopause. If you are hoping for fast weight loss, you will need to re-think your daily routines. A healthy diet that emphasizes fresh fruits and vegetables with an exercise regime that builds lean muscle will help you to lose weight and look toned.

Tips for Eating Less

• There are a number of easy changes that you can fit into your eating schedule which will help you to lose weight quickly. First of all, have a meal three to five times a day. It can be all too easy to graze off a child's plate and then not serve yourself because you feel you've already eaten. Prepare yourself a plate that is at least half vegetables or fruit, add a portion of lean protein and you have a healthy meal that will fill you up. If you feel you need more, add a serving of whole grains, like brown rice or a slice of whole wheat toast.
  Learn how big serving sizes are. Measure or weigh out your food with measuring cups or a food scale to avoid over-eating. Once you have served yourself, put the rest of the food in the refrigerator or back into the cabinet. In between meals, avoid refined, sugary snacks in favor of sliced vegetables or a piece of fruit. If you want some extra protein, which can help keep you satisfied, try a glass of skim milk or low-fat cheese.
  Start each meal with your vegetables or fruit, since they will help curb hunger by filling you up with fiber. Avoid fatty sauces and butter in favor of hot sauces or savory spices. Lemon juice and a splash of olive oil can replace mayonnaise in egg and tuna salads. Eat fewer starches by using large lettuce leaves to make a wrap instead of tortilla or bread.

Tips for More Movement

• Adding physical activity to your diet not only will help you to lose weight, but you will see a difference in your body shape even before losing the pounds. That's because a pound of lean muscle takes up much less space than a pound of fat. The next time you are in a grocery store, compare a pound of butter with a pound of sirloin steak to see the difference for yourself. Build up to at least a half hour of physical activity every day.
  Start with a walk around the block, or take advantage of a flight of stairs. Going up and down a couple of times will get your heart rate up. If you own a dog, take it for a brisk walk or a jog. Your dog needs the exercise too, and knowing that you are doing something good for both of you is motivating. When you shop, park as far from the entrance as you can. Inside the store or mall, walk instead of taking escalators or the elevator. Adding extra activity to your day will burn off extra calories and help you lose weight safely and quickly.

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The Best Workout Schedule to Lose Weight for Women

Weight loss happens when the amount of calories expended exceeds the amount consumed. Aerobic exercise and strength training both aid in weight loss by burning calories, and both contribute to women's cardiovascular and musculoskeletal health. Schedule your workouts consistently to maximize weight-loss effects.

Consistency

An ideal weight-loss plan includes five to six scheduled workouts per week, with at least one day of rest. But the key to women's weight loss is consistency, so ultimately the best workout schedule is one that is sustainable. Adopting a workout schedule is a lifestyle change, not a short-term program. Exercise goals and activities will evolve over time according to interests and fitness level, but finding a workout schedule that becomes an enjoyable habit is an important step to effective weight loss.

Daily Routine

For women juggling work, school and kids, this step can be difficult. Ease into a consistent workout schedule by adding motion throughout your daily routine. Park at the far end of the mall lot and walk. Take stairs instead of elevators. Do crunches, bent-knee push-ups or an exercise-band strength workout during television commercial breaks. Don't give up if you can't schedule an hour-long run or aerobics class; take several 10-minute walks throughout the day. Buoyed by positive progress, you may find it easier to then set a regular workout schedule. In the meantime, the best workout schedule for busy women's lives is whenever and wherever possible.

Location

For some women, the gym is a respite from work and home; for others, it's an impossible expense, or getting to the gym creates increased scheduling difficulties. Check schedules for low-cost recreation department or school fitness classes, or invest in a few lost-cost home workout items, like a floor mat, exercise bands or dumbbells. If you belong to a gym but can't make it, stick to your schedule and work out at home or take a walk from the office.

Timing

The body continues to burn oxygen and calories at an elevated rate for some period of time after a workout. Post-exercise energy might keep you awake if you work out too late in the evening, while working out in the morning can help maximize weight-loss effects. If morning exercise fits your daily schedule, take advantage of this added timing benefit, but have a backup plan if your original schedule falls through.

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