How much does HOW you lose weight really matter? Your approach can make a big difference in the amount of lean body mass (muscle and bone mineral density) you lose. Your goal should always be to maintain as much lean body mass as you can (to optimize your metabolic rate and ensure functional strength). Remember, the older you are the more difficult it becomes to build back lost muscle or bone density!
So HOW do you maintain more lean body mass while you lose weight?
The most important factor is actually your diet. Make sure you get enough protein, calcium and vitamin D throughout the weight loss process. Your body will rob muscle and bone when you don't supply enough protein, calcium and vitamin D. Here's a thumbnail of what to shoot for: (For more info see: 5 Things you Need to Know about Protein for Healthy Weight Loss.)
- Protein: you need a minimum of 70- to 80-grams per day whenever you're following a reduced-calorie diet. A more tailored estimate is 1 to 1.5-grams per kilogram "Ideal Body Weight."[1]
- Calcium: 1,000 to 1,500 mg per day[2]
- Vitamin D: 600 IU per day (or 800 IU if 71 years and older)
Second, your body responds to you using it! Walking works your hips and legs. Yoga can be an effective full body workout. A fantastic full body workout for women are The Firm videos (these date me, but hey, they're still the best! I recommend Volume 1 through 6; they require a set of light weights. See links below.)
And of course there is always the health club or personal trainer option. There are a lot of "women's only" clubs (like Curves) that have the right size equipment (for women) and easy circuits already set up for you. If you already belong to health club they usually will set you up with a strength routine (once a year for free) that you can do a couple times a week. Personal trainers are a great resource for motivation and accountability plus one-on-one attention. The key is choosing an option that you are most likely to enjoy and do!
Best,
-Dorene
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[1] Overweight and Weight Management. Dalton S. Aspen Publishers 1997.
[2] Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. National Heart Blood and Lung Institute 1998.
[3] Most weight regained by older women is fat, study finds