Weight Loss Diet Charts for Mature Adults from Age 31 to 50 Years

Weight Loss Diet Charts for Mature Adults from Age 31 to 50 Years

Aging is a natural process and power on earth can prevent natural flow of time and signs of aging that it leaves behind on the human body. But aging doesn't mean loss of health and vitality. Most people in the 40s and 50s are still very stable, and in fact there is less widespread stress and depression among mature adults compared to younger adults. But natural changes related to age affect the lifestyle of mature adults. Some of the physical changes associated with age include high blood pressure, increased body weight, heart disease, and diabetes, increasing the chances of arthritis and osteoporosis, along with changes in mental health and mental processes. The best thing one can do to stay strong and healthy and age in a graceful way is to follow a balanced and healthy diet plan that includes all basic nutrients in proportion right side by side with daily workouts to lose fat and maintain body weight.

Weight Loss Diet Charts for Mature Adults

Daily Calorie Requirements for Mature Adults by Gender and Level of Activity

Aging increases the risk of chronic diseases such as heart disease, stroke, hypertension, type 2 diabetes, high cholesterol, etc., as well as the risk of osteoporosis in the case of women. Therefore, it is necessary to include all food groups in your daily eating plan in order to get the vital nutrients needed for proper body performance.

Since people of their age need lower calories because the base metabolic rate decreases over time. People with muscle structure will burn more calories compared to people with less built muscle. Therefore, both men and women must consume the exact number of calories required either to maintain the current weight or to promote weight loss in order to achieve healthy weight. Although many people follow the generalized 1200 calories meals in order to promote weight loss, the exact number of one person must consume every day based on sex, height, body weight, body composition, and level of activity. However, it was noted that women with a physically inactive lifestyle must consume 1600 to 1800 calories per day, while women with active lifestyle should consume 2000 to 2200 calories per day. Men with a stable lifestyle should consume 2000 to 2200 calories per day, and those that have an active lifestyle must consume 2400 to 2800 calories per day.


Sedentary Lifestyle

Active Lifestyle

Mature Women

1800 calories

2200 calories

Mature Men

2200 calories

2800 calories

It is important to explain the terms used and active in the table above in order to have a better idea of the daily routine and level of physical activity of the group of persons mentioned in this table.

"Sedentary" The word here denotes a lifestyle that includes only light physical activity associated with regular day-to-day with any extra exercise or workouts.

"Active" The active word here denotes a lifestyle that includes at least a daily walk of more than 3 miles in one day at 3 to 4 miles per hour or participating in sports as well as the usual light physical activity

Healthy 1800 Calories and 2200 Calorie Diets Charts for Mature Adult Women

Women go through a series of physical and psychological changes throughout different stages of their lives. It begins at puberty and the onset of menstruation, continues through pregnancy and motherhood, and diabetes coughs and ends at menopause. So, whatever age, commitment to a healthy diet doesn't help you look and feel your best but also helps reduce monthly complications, stress, pregnancy and nursing and relieves menopause symptoms.

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A balanced and well-rounded diet consisting of whole grains, fruits, vegetables, lean proteins and healthy fats provides a lot of energy for the body and helps in controlling sustainable weight even in the 30s and 40s. In general, low calorie requirements gradually as we enter 30s and 40s, a mature order usually requires 1800 to 2200 calories per day, 1800 calories for stable females and 2200 calories for active females. One of the main diet tips for the woman in his 40s is that in order to lose weight at the age of 40 one should lower caorie intake be reduced by 500 calories per day in order to lose 1 pound per week. These long-term diets work in a much more sustainable way compared to a 7-day fast food scheme to lose weight.


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