By Doyle Christensen

Older women can find weight loss a lot challenging. This is because if they lose weight, they tend to lose muscle as well. If muscles are lost, they will become frail and would be less mobile. Because of this, it is imperative that older women speak to a physician about their plans of losing weight so that they could do it in the proper and sensible way. They should do slight exercises and complement this with the right food for good health and proper weight.

Slimming down and keeping the weight off involves having a low-fat diet. Women should eat lean red meat so as to get their daily intake of protein. It is better to consume grilled London broil instead of fat-marbled sirloin. Instead of a fried chicken drumstick, older women should eat grilled chicken breast. Dairy products that are low in fat should be taken. Food should also be cooked with olive, peanut, sunflower or canola oil as these are healthier oils.

Another way for older women to achieve weight loss is to avoid starches and refined sugar. When drinking coffee or tea, they should use honey instead for sweetening. If they want to eat cereals during breakfast, they should eat those made of whole grain and combine it with honey or fresh fruit instead of sugar. If rice or bread is desired, the better options are brown rice and whole grain or wheat bread.


Calcium according to studies is needed by older women so that they can lose weight, reduce their body fat and maintain their ideal weight. Foods that are enriched with calcium are low-fat or non-fat milk and yogurt, fruit juice and leafy greens such as spinach, kale and broccoli. All of these will aid them in maintaining their ideal weight.

Older women who are trying to lose weight can have snacks throughout the day as long as they are healthy snacks. They can eat a celery stick with peanut butter or a small bowl of peanuts as these are loaded with fiber, vitamins and minerals. They can also eat pudding made from non-fat milk and honey. This will give them their calcium needs.

Instead of adding salt which encourages water retention and bloating, older women must eat food with herbs, spices and seasonings instead. Dishes can be spruced up with parmesan cheese, horseradish or onions. They can also mix cinnamon in their food as this stimulates a good memory, reduces bad cholesterol levels, fights obesity and regulates blood sugar.

Older women who are dieting should also consume five to six small meals during the day instead of three full meals. This will quicken their metabolism to encourage burning of fats and calories and regulate levels of blood sugar. As people grow older, their metabolism slows down thus it is important to put in extra effort to speed it up. Along with a healthy diet, they should also perform low-impact exercises such as walking three to five times a week.

With these foods mentioned, older women will undergo proper weight loss for a healthier body.

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Food Older Women Should Take For Weight Loss