The female body is very different from the male, this is also true for weight gain and weight loss. We often in front of their spouses for the speed with which we're recruiting the pounds, but leave us with their much more slowly than the stronger sex. In the life of every woman to experience periods, when the figure is in a state of "danger". This pregnancy and breast-feeding the child, and, when the reproductive age is left behind, comes the menopause.
Hormonal changes often cause weight gain, and then you have the problem not only of saving the charm of the exterior, which is important for women as always. The question of the general state of health. Timely weight loss for women of mature age is the key to a long and full life without diabetes, myocardial infarction, ischemia, hypertension, and other formidable "satellites" of obesity.
How to lose weight a woman
Any company, including a diet for women, it will be a success only when it is clearly planned. If you have taken the decision to part ways with accumulated body fat, to regain the harmony and beauty, in and of itself is perfect, but without a carefully drafted plan of your undertaking is likely to remain only a dream. Then, how to lose weight in a woman? Here are some tips:
- Rate unbiased real the state of your figure and decide how many pounds you need to lose weight. If your goal – for a general improvement of the body, which is enough for your weight is equivalent to a growth of a little less than 110, if you have less than thirty years; less than 100, if you are thirty to fifty years; less than 90, if over the age of fifty years;and
- Decide for yourself, for what period of time you plan to leave in overweight. Keep in mind that in the first two weeks of weight loss for women usually you can reset the 5-7 pounds, but then the speed decreases gradually up to 2-4 pounds in a month, and this is normal;
- Analyze your diet in the subject's average total daily calories. The number of calories for women weighing less than 70 kg – about 1200 per day. If your weight is between 70 and 90 kilos you need each day to receive 1500-1700 kcal and the number of calories for women with a severe excess weight – from 1800 per day. So as far as the weight loss caloric intake necessary to reduce;
- Define the proportional composition of the menu. Count how many, in percentage, contains proteins, fats and carbohydrates. Weight loss program for women involves such a diet, in which 15-20% protein, 10-15% fat, and all the rest for carbohydrates. The proteins in this case it is better to receive lean cuts of meat, poultry, fish, and sheep's milk ricotta. Fat mainly quality vegetable oil (better olive oil). Carbohydrates at least 90% should be complex (grains, vegetables, fruits, berries);
- Calculate "the enemy of a good figure" in his diet and give up on them. Lose weight for women often becomes a problem because of the dependency from a great selection of pastries and cakes of white flour, cakes, pastries, candies, carbonated drinks and other goodies. With them I have to say goodbye. Each type of surrogate, such as eating fast food, bags of fruit juice, crackers, and potato chips, is also totally useless;
- Do a workout plan or at least score a watch for moderate physical activity – walking, cycling. Even if you have pronounced excess weight, and the weak health, will gradually have to get used to a vigorous movement, because without him, losing weight quickly does not work.
Fitness program for women
Complete fitness program for women should be built according to the following principle:
- Aerobic exercise – 60%;
- Strength exercises – 20%;
- Exercises for flexibility – 20%.
Cardio workout for weight loss for women is very different – it can be aerobics, dance, jogging, jump rope, modeling. You can choose the one you like the most. The best option – to register in a section or buy a gym membership, to attend classes 2-3 times a week. Tried her friends, to not get bored one. Regular sports training for weight loss for women may become the favorite pastime, if you are around pleasant company, and together rejoice in the transformation of its form.
If you do not have the opportunity to train in the sports centre of the institute or of health does not allow you to so actively engaged, do their own, individual fitness program for women. It is possible to enable hiking in the open air, bicycle tours, nature hikes on rough terrain, playing with children, simple sports games (badminton, ping-pong). The house you can perform abdominal exercises, turn the hula-hoop, jump rope.
Effective weight loss for women involves daily physical activity, because without it, the shape is not interesting contours. The excess weight you could liquidate with the diet, but to replace the deceased kilogram must be elastic of muscle, and not saggy skin.
How to lose weight after 50 women
That we are older, more difficult to combat accumulation of fat in the body, and the risk of them sometimes increases. Lose weight for women of a mature age is not an easy task, because often the woman's complete lack of motivation. Reaching a certain age and are immersed in the daily routine, mature woman stop wearing high requirements for their appearance. The personal life is well established, particularly like anyone, and she forgets what she needs first of all to give pleasure to you.
How to lose weight after 50 women? We have a lot to be desired. Share your plans with family and friends. When you declare to your loved ones on the decision to lose weight, the motivation process will automatically turn on.
The success to lose weight for women after 50 years, begins with a visit to a highly qualified gynecologist-endocrinologist. You must pass a comprehensive examination and do a blood test for hormones. So you'll know, for sure, if you have diabetes, dysfunction of the adrenal glands or of the thyroid. If there are problems, the doctor will prescribe the necessary drugs.
How to lose weight a woman's mature years in the house? It is necessary to fill correctly the menu. In the diet should not be a lot of protein, such as in the diet of a young girl. Enough to eat per day 80-120 grams of easily digested protein that is best to get fish, chicken breast or veal.
It is very important not to abuse the animal fats. Do not buy in a store of margarine and preciousness just because it is cheap. The savings are important, but health is more important. Try not to fry foods, it is best to bake in your oven or cook in a bain-marie. Lose weight for women of a mature age implies the presence of 20-50 grams of fat in the daily diet.
"Complex" carbohydrates should be the basis of your menu. Eat cereal every day, to steam the vegetables for garnish. Fresh fruit and berries provide the body with vitamins. Pamper yourself with your favorite fruit every day, it is more useful and less expensive than sweets and cakes.