Your Questions About Weight Loss Tips For Women Over 40


September 23, 2013 Facebook Twitter LinkedIn Google+ Weight Loss Tips


Jenny asks…

How to calculate how much weight you would lose with a deit?

A deit that is exercising a bit over an hour with a really simple deit of eating. I really need to lose 30 pounds or more in 6 months any tips?

Power Health Tips answers:

When you’re trying to lose fat, 3500 calories is approximate to one pound of body fat. Therefore if you want to lose 30lbs in 24 weeks (approx 6 months) you would need to lose 1.25lbs per week which is equivalent to a calorie deficit of 4375 calories per week or 625 calories per day. So that means that every day you need to burn off 625 calories through BMR, normal activity, and exercise. Of course, it’s not an exact science so you need to give or take a few pounds.

A normal adult has a BMR (basal metabolic rate or basically the calories you burn off at rest) of around 1400. A moderately active adult will then burn off around 200 more calories just through normal daily activities (walking around, chores etc). Thirty minutes of moderate exercise will burn around 400 more calories. So in total you would be burning off around 2000 calories per day (higher for a male because men tend to have higher BMRs than women). Obviously without knowing your exact stats and activities then it’s impossible to give a more accurate figure.

At that kind of burn rate you should eat no more than 1375 calories per day to achieve your weight loss. However, the kind of food that you eat is also important. Stay away from high fat foods, fried foods, junk foods, take out, fizzy pop, candy etc. Stick to wholewheat, unrefined foods, fruit and vegetables and good protein sources (lean chicken, fish). Also eat little but often. Smaller portions consumed more frequently help to speed up your metabolism as opposed to eating big meals occasionally. Drinking water will also help with weight loss as it will speed up your metabolism and leave you feeling generally more healthy anyway.

In terms of exercising, hit the gym, swim, join some sports teams if you can or take some classes. Try to exercise for 30-40 minutes at least 5/6 days per week and if you can’t make a session on one day then try to incorporate some extra exercise into your regime in some other way (eg walk instead of driving or taking the bus.)

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