I am 45 and just got engaged and we are planning to marry in December this year. I need to loose the extra 20 lbs I put on in the last 3 years. I just started going to the gym but I have noticed that since I turned 42 my metabolism has really slowed down. What is the best weight lose program that will have the desired results by the first week in December for a woman over 40.
Need some advise
Melody [via Ask Questions]
Congratulations on your engagement! Let’s break this down and see if your goal of losing 20 pounds in 2 months is actually doable. You have a little over 2 months (or 8 weeks) to lose 20 pounds.
Losing about 2 pounds a week is considered safe and effective way to lose weight. 8 (weeks) x 2 (lbs) = 16 lbs, which puts you pretty close to your goal of 20 pounds. You’re a little short but that is okay, I will deal with it in a second.
The best weight loss program. The best weight loss program is the one that works for you. Having said that, to lose weight you need to reduce your daily calorie intake and increase the amount of calories you expand.
1. Estimate your daily calorie consumption.
2. Reduce your daily calorie consumption by 300 calories for the first 4 days of dieting, and then cut 200 more calories, which brings you to a total of 500 calories that you need to cut from your diet by end of the first week of dieting.
3. Start walking. Usually, you would need to walk for at least 30 minutes a day three times a week – but since you could be about 4 pounds short of your weight loss goal – walk five times a week.
4. Carbs. Regardless of your body type, I believe that keeping carbs under control helps in a weight-loss department. It does not mean you need to do Atkins, but if you currently consume 500 grams of carbs a day, you will probably lose weight at a faster rate by consuming around 150/200 grams of carbs.
Check your weight only once a week. If you are not making progress, make some adjustments. Instead of walking for 30 minutes, walk for 45 minutes. Cut 200 more calories from your diet, but do not ever go lower than 1,600 calories.
Do not over-exercise. It is not going to help you lose weight faster and can actually slow down your metabolism. Always take 2 days off from exercise.
Last but definitely not least, always consult with your doctor prior to changing your diet and starting an exercise program.