Weight Loss Food for Older Women

Weight loss in older women can be problematic. First, it's just not that easy to lose weight. And from a medical perspective, weight loss in older women can also lead to muscle loss; without muscle, an older woman may become frail and lose her mobility. Clearly, it's important that older women talk with their health care professional about any plan to lose weight to ensure they're doing it in a sensible manner. For many, a bit of exercise coupled with the right weight loss foods will help them achieve their goal and maintain good health.

Reduce Fat

• Nutritionists and physicians agree that a diet low in fat is good for losing weight and keeping it off. Choose lean cuts of red meat: grill a London broil rather than a sirloin marbled with fat. Enjoy a chicken breast rather than a drumstick, and grill it or broil it instead of frying it. Select low-fat dairy products. Cook with canola oil, sunflower oil, or peanut oil (olive oil is good, but it smokes at a relatively low temperature).

Not So Much Sugar

• Cutting back on refined sugar and starches is another good strategy for older women who want to drop some weight. Use artificial sweetener in tea; pep up whole-grain breakfast cereal with fresh fruit rather than sugar; eat brown rice and whole-grain bread.

Plenty of Calcium

• A number of studies indicate that calcium in the diet can help older women reduce their level of body fat and lose weight or keep it off. There are a number of calcium-rich foods to choose from: low-fat dairy products (fat-free milk, low-fat yogurt), fruit juice with calcium added, and leafy green vegetables (bok choi, broccoli, kale, spinach) may be just the right thing to help with weight loss.

Healthy Snacking

• Snacks can be a disaster for an older woman who is trying to lose weight. Choose the right foods, though, and your snack can actually be beneficial. For instance, women who don't have an allergy can enjoy a handful of peanuts or peanut butter on a celery stick as good sources of vitamins and minerals, as well as fiber. Need something sweet? Have a small dish of sugar-free pudding made with fat-free milk for added calcium.

Spice Things Up

• Enhance the flavor of food with spices and seasonings that add taste without adding salt, sugar or calories. Depending on the dish, spruce it up with onions, horseradish or parmesan cheese. And cinnamon added to food may have a number of positive consequences: it fosters better memory, aids in the reduction of cholesterol levels and helps control blood sugar and fight obesity.