The woman's body is very different to that of men, it is a question including weight gain and weight loss. We often are ahead of their spouses at the speed at which we are gaining extra pounds, but we separate them much slower than the stronger sex. In every woman's life there come the periods in which his figure is in a situation of "high risk". This pregnancy and the feeding of the baby, and when the reproductive age is over, it comes to the menopause.
Hormonal changes often provoke a set of excess weight, then there is a problem not only of preserving the appearance of attraction, which is important for women always. It is also about health in general. Timely weight loss for women of Mature age is the key to long, healthy life, without diabetes, myocardial infarction, ischemia, hypertension, and other menacing "satellites" of obesity.
How to lose weight women
Any company, including loss of weight for women, will be successful only when it is well planned. If he decided to part with the accumulation of fat deposits, to recover the harmony and the beauty, this in itself is wonderful, but without a carefully drafted plan, the initiative will remain only a dream. So, how to lose weight women? Here are some recommendations:
- Assess impartially the true condition of your body and determine how many pounds you need to lose weight. If your goal is the Overall health of the body, it is sufficient that its weight was equal to height in cm minus 110, if they are less than thirty years; less than 100 if thirty to fifty years; less than 90 if you are older than fifty years;
- Decide on what period of time that is expected to come out with excess weight. Keep in mind, however, that in the first two weeks of the loss of weight of women in general, it is possible to lose 5-7 pounds, but then the speed gradually decreases to 2-4 pounds in a month, and that is very well;
- Analyze your diet on the topic of the average caloric intake daily. The number of calories for a woman weighing less than 70 kilograms – about 1,200 a day. If your weight is in the range of 70 to 90 pounds, you need each day to 1500-1700 calories, but the amount of calories for women with serious excess weight from 1800 a day. Then, as the weight loss caloric intake should be reduced;
- To determine the proportionality of the composition of their menu. Count how many percent it contains proteins, fats and carbohydrates. Weight loss program for women involves a diet in which 15-20% protein, 10-15% fats and rest in carbs. Proteins, while it is best for gaining lean meats, poultry, fish and cheese. Fats – mainly high-quality vegetable oil (preferably olive). Carbohydrates as at least 90% must be "complex" (whole grains, vegetables, fruits, berries);
- Calculate the "enemies of a good figure" in your diet and discard them. Weight loss for women often becomes a problem because of the addiction to baking with white flour, cakes, pastries, candy, soft drinks, and other Goodies. Must say good-bye. All sorts of substitutes such as fast food, packaged juices, biscuits and chips, which also are completely useless;
- Make a plan of sports training or at least seven hours for moderate physical activity – walking, Biking. Even if you have various excess weight and poor health, have to get used to vigorous movement, because, without him, to lose weight quickly will not work.
Fitness program for women
A complete fitness program for women should be based on the following principle:
- Aerobic activity – 60%;
- Strength exercises – 20%;
- Exercises for flexibility – 20%.
Cardio workout for weight loss for women are very diverse – it can be aerobics, dancing, running, jumping rope, gymnastics. You can choose the one that you like best. The best option is to enroll in a section, or buy a subscription to a fitness centre and attend the classes 2-3 times a week. Persuade their friends, not to be bored alone. Regular athletic training for weight loss for women can be a favorite pastime, if you're in good company and you are happy with the transformation of the figure.
If you don't have a chance to train in a sports facility or health do not allow him to actively participate, create your own, individual fitness program for women. You can include Hiking in the outdoors, Biking, nature, travel cross country, active games with the kids, simple sports games (badminton, table tennis). At home you can perform crunches, twist hula-Hoop, jump rope.
Effective weight loss for women involves daily physical activity, because without it, your figure will be more attractive contours. The excess weight can be eliminated through the diet, but to replace the pounds should come strong muscles, but not sagging skin.
How to lose weight after 50 female
That we are bigger, more difficult will be in accordance with the accumulation of fat deposits, and the risk to get them is multiplied. Weight loss for women of Ripe old age – it is not an easy task because often complete a woman's lack of motivation. After you get to a certain age and immersed in the daily routine, woman Mature leaves have a high requirement for their appearance. Personal life is messy, and especially not to anyone, and the woman forgets that she must first please herself.
How to lose weight after 50 women? Need that you really want. Share your plans with your family and friends. When you announce to your family about the decision to lose weight, the motivation process is triggered automatically.
Successful weight loss for women after 50 years starts with a visit to a highly qualified gynecologist-endocrinologist. You must pass a full examination and blood test for hormones. To know for certain if you have diabetes, dysfunction adrenal or thyroid. If there are problems, the doctor will prescribe you the necessary medication.
How to lose weight for the Mature woman years at home? You must prepare a menu. In your diet should not be as much protein as the diet of a young girl. Enough to eat a day 80-120 grams of easily digestible protein, it is best to obtain fish, chicken breast or beef.
It is very important not to overuse of animal fats. Do not buy in the shop, margarine and lard just because it is low-cost. Saving is important, but health is the most important. Try not to fry foods, better bake it in the oven or cook in a double boiler. Weight loss for women of Ripe old age implies the presence of 20-50 grams of fat in the diet.
"Complex" carbohydrates should be the basis of your menu. Eat porridge every day, prepare steamed vegetables on the side. Fresh fruit and berries will provide the body with vitamins. Enjoy on your favorite fruit every day, it is healthier and cheaper than pastries and cakes.