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Intermittent Fasting for women over 50: A New Healthy Lifestyle. How to Easily Lose 13lb in 45 Days or Less, Boost Your Immune System & Delay Aging. Easy Meal Plans and 7-Day Exercise Routines Included.
Intermittent Fasting for women over 50: A New Healthy Lifestyle. How to Easily Lose 13lb in 45 Days or Less, Boost Your Immune System & Delay Aging. Easy Meal Plans and 7-Day Exercise Routines Included.
Intermittent Fasting for women over 50: A New Healthy Lifestyle. How to Easily Lose 13lb in 45 Days or Less, Boost Your Immune System & Delay Aging. Easy Meal Plans and 7-Day Exercise Routines Included.
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Intermittent Fasting for women over 50: A New Healthy Lifestyle. How to Easily Lose 13lb in 45 Days or Less, Boost Your Immune System & Delay Aging. Easy Meal Plans and 7-Day Exercise Routines Included.

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About this ebook

Ditch the fad diets that promise unrealistic results and change your lifestyle for the better with intermittent fasting. 

 

Is the aging process causing you to gain weight, and you can't seem to understand how to reverse that process?

 

Are you trying to live a healthier and happier life so you can live l

LanguageEnglish
PublisherHighlands Claymare Ltd
Release dateMar 6, 2023
ISBN9781739112622
Intermittent Fasting for women over 50: A New Healthy Lifestyle. How to Easily Lose 13lb in 45 Days or Less, Boost Your Immune System & Delay Aging. Easy Meal Plans and 7-Day Exercise Routines Included.

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    Book preview

    Intermittent Fasting for women over 50 - Lucy Solomon

    Introduction

    Few things are as difficult as trying to lose weight when you are over 50 years old. Your metabolism is much slower because you have lost a lot of your lean muscle mass. It doesn’t help that your body seems to rebel against any activity that was easy when you were younger. The stubborn fat just won’t budge. Fortunately, that doesn’t have to be the case. With a few lifestyle changes, you can lose that fat and look forward to a healthy future. I will show you how in this book. But first, let me tell you a story.

    It was the beginning of 2019. Laura was fed up. She was 52 years old and weighed 225 pounds. She hated her body. When she went outside to play with her four-year-old grandchild, she would have to stop to catch her breath. When they went to the park, they would be forced to sit down several times. Her second grandchild was just a few months old, and Laura was starting to worry that she would not be fit enough to play with her. She was also very aware of the risk of developing hypertension and diabetes, which run in her family. She knew that something had to give.

    When Laura had her last child twenty years ago, she lost weight by running and changing her diet. Back then, she trained for half marathons, occasionally went to the gym, and watched what she ate. Laura had expected to be able to do the same when, in 2017, she tried to lose some weight. She tried running, but she soon realized that would not work. She resolved to watch her diet. That also did not work because she became obsessed with food. She was in that diet mindset for a few months and constantly policed what she ate.

    When 2017 ended without much progress, Laura lost hope and returned to her old eating habits. By 2018, she had gained more weight and weighed 225 pounds. She didn’t see a path forward for losing weight. Then, as if by divine intervention, in January 2019, she came across intermittent fasting. She was initially skeptical but thought there was no harm in trying. For her, the plan was simple. She would limit her eating to eight hours between 11 a.m. and 7 p.m. Five months of doing this while eating a balanced diet saw her lose 30 pounds. That was the time she accepted that it was legitimate. She added exercise into her plan, and within no time, she was within five pounds of what she weighed when she married at 23.

    Laura’s story could be your story too. Some women are cautious about dieting, having tried many diets and found them ineffective. Maybe you are like that. Perhaps, it seems like you are gaining weight uncontrollably even though you have not changed your eating habits, and you don’t know what to do about it. Or perhaps, you have just reconciled with the aging process, are worried about your health and whether you will get to see your grandchildren grow up, and all you want is a plan that will get you healthy without breaking your back.

    Perhaps you are going through menopause, and you want to do what it takes to remain healthy and young for your sake and the sake of your family. Maybe you tried a few diets but found that you didn’t have the drive to stick with them. Intermittent fasting is the solution you have been looking for. This book is a detailed guide to intermittent fasting. You will learn the different intermittent fasting methods, or IF, as I will refer to it from here. We will explore all four methods to help you figure out which one will work best for you. Like Laura, you can lose weight quickly and live a healthier life through fasting. However, I go a little further with this book. Not only do I introduce you to IF, but I also have provided meal plans that you can use to eat healthily and exercises that you can do without risking injury to speed up the weight loss process. It is a one-stop shop for your weight loss journey.

    I have lived through it all. I have seen the harsh realities of aging as a woman over 50. I have struggled to lose weight. I have tried diets that backfired on me. I have had nights when I could not sleep, worried about my health and the looming threat of hypertension. A few years ago, when I first encountered IF, I was just as cautious as you might be. I decided to put my research skills to learn about it. I read every book I could get my hands on, and then I jumped into the world of science. I pored over journal articles and research studies. I wanted to know what evidence there was supporting the legitimacy of IF.

    Little by little, I was won over. I started IF myself. I experimented a bit with different meal plans and tried all the methods of IF, trying to get that sweet spot that would suit me best. Along the way, I discovered people who had fasted intermittently for years and were now living the kind of life I could only hope for. That inspired me to keep going. I read more about how fasting can reverse diabetes and hypertension. I found out what principles I could use to determine what to eat. I love to eat; I love food, and I love to cook. I didn’t want to give any of that up. I tried to find a way that would support those loves.

    Now, I am at a place in my journey where I am comfortable in my body. I have enjoyed the improved confidence IF brought me. I have seen my body transform, and each change has fueled my desire to keep living a healthy lifestyle. I am writing to help you make the same journey. My mother brought me up to pass along what I have learned, and that is, in part, what I hope to do with this book. I want to empower you to take charge of your health. With the information, meal plans, and exercises you find in this book, you can, as much as possible, guarantee that you not only lose weight but have a healthier life filled with energy and active days and a brighter future for yourself and your loved ones. If that sounds like what you are looking for, keep reading.

    Chapter 1

    All About Intermittent Fasting

    There are many ways to lose weight, some involving diets, some focusing more on exercise, and others combining both. Of course, each option has its difficulties– some are more demanding than others. Intermittent fasting has become popular in recent years because it keeps things simple and helps you work toward your health goals. Generally, the eating pattern involves sustained and short-term fasts or periods of minimal to zero food consumption. It involves fasting for short periods, which helps you eat fewer calories and lose weight over time.

    When someone says that they are trying to lose weight, they mean that they are trying to reduce body fat percentage. In an ideal dieting pattern, you don’t lose muscle mass or much water weight. Research shows that IF is as close to ideal as it gets. It can help you lose fat while maintaining muscle mass more effectively than other low-calorie diets. In one review study, IF enabled people to reduce four to seven percent of their waist circumference in six months. They also lost excess belly fat, which is often harmful.

    These findings line up with another recent study that considered evidence from people who had been fasting intermittently. Researchers found that test subjects who fasted intermittently lost 8.4lb more fat than those following a diet that required eating less than 800 calories per day. Imagine that! For women over 50, IF could help with weight loss and lower the chances of developing age-related illnesses. Research by the Baylor College of Medicine found that IF can lower blood pressure. Baylor College researchers were trying to understand hypertension and its relation to gut microbiota. They first established that hypertension does not develop because of gut dysbiosis (disruption of gut microbiota). Instead, it causes it. Then they set out to answer two questions – can you manipulate the microbiota to prevent or heal hypertension, and how do gut microbes influence blood pressure? Without going into unnecessary details about the research, the results showed that fasting lowers blood pressure by altering and reshaping gut microbiota.

    However, for women over 50, the concern is not just about losing weight. They also want to improve their health, and many factors make it tougher to do so after 50 years. For starters, women over 50 suffer from achy joints and sleep issues. They often have a reduced muscle mass and lower metabolism. For them, however difficult, losing weight is essential to reduce the risk of health issues like cancer, heart attacks, and diabetes.

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