According to the United States Department of Health and Human Services at www.womenshealth.gov, heart disease is the No. 1 killer of women and stroke is No. 3. Heart healthy foods, portion control and a consistent meal schedule will put you on the right track for weight loss. Find out what diet plan is best for you for reducing the risk of health problems and obesity.
Diets
Fad diets found in many women's magazines rob the body of important nutrients it needs for producing hormones and repairing cells. Hormone fluctuations can lead to perimenopausal symptoms. Weight loss can be achieved by eating fewer calories than you burn in a day. One pound has 3,500 calories. If you reduce the number of calories you eat by 500 every day then you should be able to lose 1 to 2 pounds each week. Start a food journal and record everything you eat in a day and how many calories it contains. Look at food labels and portion sizes to determine how many calories you are eating. Take that number and reduce it by 500. Each week reduce the number again by 500, but do not go any lower than 1,200 calories or your body will go into starvation mode. Starvation mode is hard to sustain and causes food binges and makes the body hold onto any calories that you eat. Instead of eating three meals a day, try to eat smaller meals throughout the day. Break up your schedule to include two snacks in the mid-morning and mid-afternoon. Snacks speed up the metabolism, reduce blood sugar crashes and keep you from binging at meal times.
What to Eat
According to the Centers for Disease Control and Prevention at www.cdc.gov, incorporating more fruits, vegetables, low-fat dairy products and fiber in the diet can help women lose weight. Substitute high-calories foods for healthier alternatives. Eat low-fat daily options like 2 percent milk, feta cheese, goat cheese or frozen yogurt. Instead of using butter or oils to prepare foods, use cooking sprays or extra-virgin olive oil. Salads have become a staple as a favorite lunchtime option. Unfortunately, fatty dressings can add on the same amount of calories as a hamburger. Make your own salad dressing by using olive oil, balsamic vinegar, garlic and Dijon mustard. Keep a jar at your work or at home. Fiber can remove excess waste and water. It is also slowly digested, so it keeps you full longer. Fibrous foods consist of legumes, whole wheat, barley, apples, oat bran, nuts, seeds and green leafy vegetables. Increase the amount of fiber in your diet by making it a part of every meal.
Portion Sizes
Portion sizes can make or break the success of your diet. Control how much you eat by using the plate method. According to the American Diabetes Association at www.diabetes.org, this method is not only simple but also an effective tool for weight loss. Draw an imaginary line down the middle of your plate. Make a line in the middle of one of the halves, so you have three portion sizes. Use the largest portion size to fill with nonstarchy vegetables. Use one of the smaller portions for starchy foods. The remaining side is reserved for lean proteins. Add a piece of fruit and low-fat milk and your meal is complete. If you don't drink milk then add 6 oz. of carbohydrates to the starchy portion. By using this method, you are able to take your diet plan anywhere. Avoid buffets, or limit yourself to one trip. Ask your server to take away bread from the table to reduce the urge to snack. Split entrees with friends. Come up with great motivators like hanging up the dress you want to get into or planning a future beach vacation. Losing weight is one of the most effective methods for managing your health. Try out some of these suggestions and find out what works for you.
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