If you do decide to diet, you still need to maintain good nutrition. You want to cut back on calories, not nutrients. And while you want to reduce fat, don't eliminate it entirely. Some studies suggest that older women who maintain a higher body-fat percentage are less likely to suffer from osteoporosis and other conditions associated with menopause. Fat cells also retain estrogen, which helps maintain the calcium in your bones. Younger women should be careful, too: a low body fat percentage can lead to infertility; below 17 percent may lead to missed periods, also known as amenorrhea.
MPOWER Fitness offers off-site youth functional fitness education. MPOWER will come to your your child’s school, preschool or day care and provide fun & safe ways to perform day-to-day activities. MPOWER will provide young children and youth with a solid foundation of fitness. We will also provide an understanding of why they are doing what they are doing, focusing on balance, coordination and how to properly move. We will use some simple equipment and perform all moves at an appropriate intensity level for them. For example, squatting, running, jumping, throwing, pulling, picking things up are all moves performed on a day-to-day basis by everyone.
A BMI of 25 to 29.9 is considered overweight and one 30 or above is considered obese. For an idea of what this means, a 5-foot 5-inch woman who weighs 150 pounds is overweight with a BMI of 25. At 180 pounds, she would be considered obese, with a BMI of 30. Keep in mind that the tables aren't always accurate, especially if you have a high muscle mass; are pregnant, nursing, frail or elderly; or if you are a teenager (i.e., still growing).
As the table above shows, some of the best sources of calcium are dairy products. However, dairy products such as whole milk, cheese, and yogurt also tend to contain high levels of saturated fat. The USDA recommends limiting your saturated fat intake to no more than 10% of your daily calories, meaning you can enjoy whole milk dairy in moderation and opt for no- or low-fat dairy products when possible. Just be aware that reduced fat dairy products often contain lots of added sugar, which can have negative effects on both your health and waistline.
Trimming some fat may eliminate some guilt, but be warned: Buying foods labeled “low-fat,” “non-fat,” or “fat-free” may encourage you to eat up to 50 percent more calories, according to three studies by Cornell University’s Food and Brand Lab. Fat’s not the issue when it comes your weight since most of these foods only have about 15 percent fewer calories than their regular counterparts. Go for the full-fat version and eat less—you probably will naturally since they taste better.
To achieve these goals, cut down on saturated fat from animal products (meat and the skin of poultry, whole-fat dairy products, and certain vegetable foods — palm oil, palm kernel oil, cocoa butter, and coconut). And it's just as important to reduce your consumption of trans fatty acids, the partially hydrogenated vegetable oils found in stick margarine, fried foods, and many commercially baked goods and snack foods.
A 45-year-old woman who gets less than 30 minutes of daily physical activity in addition to her normal routine should consume six ounce of grains; two and a half cups of vegetables; one and a half cups of fruit; three cups of milk; five ounces of meat and/or beans; five teaspoons of oil; and just 195 calories of additional fat and sugar. With a higher level of daily activity (30 to 60 minutes), this woman would be able to consume a little more in certain food groups: her fruit intake could rise to two cups; meat and beans to five and a half ounces; oils to six teaspoons; and extra fat and sugar to 265 calories.
In the stereotypical Ozzie and Harriet family of the 1950s, men ruled the roost while women ruled the roast. That's no longer true (if it ever was), but in most households women are still in charge of nutrition. They stock the pantry, plan the menus, and fill the plates. In most households it's a good thing, since the average woman knows more about nutrition than the average man. But when it comes to optimal nutrition, there are differences between the sexes. The differences are subtle, but they may affect a man's health.
“The reason most people don't see changes isn't because they don't work hard—it's because they don't make their workouts harder,” says Adam Bornstein, founder of Born Fitness. His suggestion: Create a challenge every time you exercise. “Use a little more weight, rest five to 10 seconds less between sets, add a few more reps, or do another set. Incorporating these small variations into your routine is a recipe for change,” he says.
When layering for an outdoor activity this winter, consider a compression fabric for your base layers. “These fabrics are fantastic at wicking moisture from the body, which allows you to sweat and breath while keeping you warm,” says Chiplin, who notes they can also reduce fatigue and muscle soreness so you’re ready to head out again tomorrow. Consider throwing them in the dryer for a minute before dressing to further chase away the morning chill.
Something else to remember: an estimated 90 to 95 percent of dieters who lose weight regain all or part of it within five years, and the consequences can be even worse than simply being overweight. Those who exercise regularly as part of a weight loss diet and maintenance program are more likely to keep the weight off. Also note that an overly restrictive diet can lead to more overeating, a natural reaction to food deprivation.
If you’re not lifting weights already… what are you waiting for? Let me start by answering a question I get all the time — no, lifting weights isn’t just for men, everyone can reap the benefits of muscle growth. Lifting weights stimulates your lean body mass (i.e. muscle) to strengthen you from within and helps maintain healthy bone density (as mentioned earlier). Having more lean body mass – versus more fat mass – provides us with the strength we need to carry out our daily tasks, supports our core and spine, supports hormonal and bone health, AND allows our bodies to burn more calories and burn fat even while sitting. Resistance training can help decrease risks for osteoporosis, heart disease, type 2 diabetes, depression, obesity, aches and pains, and lastly arthritis. It also helps us mentally since weight training and working out, in general, makes us feel good thanks to all those endorphins that are released when your workout. You also get the added benefit of helping our metabolism, getting stronger, building muscle, and decreasing body fat when paired with well-balanced nutrition!
We have truly enjoyed being able to work out together at MPower Fitness. There is such an awesome variety of classes and class times that it’s easy for us to find something to do every day, even with our crazy rotating schedules. Not only do we go together as a family, we are greeted by family! The instructors know your name as well as other members, and everyone is always so positive. We’ve never been to another gym where people cheer you on to complete a workout and high five each other when we’re done. The instructors and trainers are very competent and knowledgeable, and they truly work with you as an individual to reach your potential. There’s never any intimidation, because they offer options that make every class doable for any fitness level. Our favorite part about the staff is their encouragement that goes beyond your time in the gym. The focus is not to “get skinny” but to “get better every day.” They really focus on the wellness of the whole person - mind, body and spirit. Instructors offer ways to improve, nutritional information, encourage rest and recovery, and teach proper technique to minimize the risk of injury. It has been amazing to see the transformation this achieves in our own lives as well as the benefits that extend to our children by teaching them a lifestyle of healthy balance.
Both your nutritional needs (the food and water) and your metabolism (how fast your body converts food to energy) change at this age. Your metabolism gets slower. Women lose about half a pound of muscle per year starting around the age of 40. That makes losing weight even more difficult. Some of the changes women experience are due to decreased hormones, reduced activity level, and medical conditions.
If you thought texting changed your love life, imagine what it could do for your waistline. When people received motivational text messages promoting exercise and healthy behaviors twice a week (i.e., “Keep in the fridge a Ziploc with washed and precut vegetables 4 quick snack. Add 1 string cheese 4 proteins”), they lost an average of about 3 percent of their body weight in 12 weeks. Participants in the Virginia Commonwealth University study also showed an improvement in eating behaviors, exercise, and nutrition self-efficacy, and reported that the texts helped them adopt these new habits. Find health-minded friends and message each other reminders, or program your phone to send yourself healthy eating tips.
Adopting a plant-based diet could help tip the scales in your favor. A five-year study of 71,751 adults published in the Journal of the Academy of Nutrition and Dietetics found that vegetarians tend to be slimmer than meat-eaters even though both groups eat about the same number of calories daily. Researchers say it may be because carnivores consume more fatty acids and fewer weight-loss promoting nutrients, like fiber, than herbivores do. Go green to find out if it works for you.