The female body differs greatly from men, it is also about weight gain and weight loss. We often are ahead of their spouses at the speed with which we gain extra pounds, but we parted with them at a much slower rate, as the stronger sex. In every woman's life there come the periods when her personality is in a state of "high risk". This pregnancy and feeding the child, and if child-bearing age more, comes menopause.
Hormonal changes provoke a set of excess weight, then there is a problem, not only to maintain the appearance of attractiveness, which is important for women, always. This goes also for the overall health. A timely weight loss for women of Mature age is the key to a long, healthy life without diabetes, heart attack, ischemia, hypertension, and other menacing "satellites" of obesity.
How to lose weight woman
Each of the company, also weight loss for women that will be successful only if it is clearly planned. If you decide to part with the accumulated fat deposits, re-harmony and beauty, this in itself is wonderful, but without a carefully constructed plan, your initiative is likely to remain only a dream. So, how to lose weight woman? Here are some recommendations:
- Evaluate objectively the actual condition of your body and determine how many pounds you need to lose weight. If your goal is General health of the body, it is enough that your weight is equal to height in cm minus 110, if you are less than thirty years, minus 100 if you are from thirty to fifty years, minus 90, if you are older than fifty years of age;
- Decide in what period of time you can expect to leave with overweight. Note, however, that in the first two weeks of weight loss for women typically lose 5-7 pounds, then speed is gradually reduced to 2-4 pounds per month, and that's fine;
- Analyze your diet on the topic of average daily intake of calories. The number of calories for women who weigh less than 70 pounds – about 1,200 a day. If your weight is in the range of 70 to 90 pounds, you need every day, that on 1500-1700 calories, but the amount of calories for women with serious excess weight from 1800 on the day. Then, as the weight loss caloric intake will be reduced;
- The determination of the proportionate composition of the menu. Count, how many percent it contains protein, fat and carbohydrates. Weight loss Program for women that includes diet, in which 15-20% protein, 10-15% fat and the rest in carbs. Protein, while it is best to obtain from lean meat, poultry, fish and cheese. Fats – mostly from high quality vegetable oil (preferably olive). Carbs at least 90% must be "complex" (cereals, vegetables, fruits, berries);
- The calculation of "the enemies of good image" in your diet and discard them. Weight loss for women that often becomes a problem due to addiction to baking with white flour, cakes, pastries, candies, sodas, and other Goodies. They will have to say goodbye. All kinds of substitutes like fast food, packaged juices, biscuits and chips, you are totally useless;
- Make a plan for sports training or at least hours of moderate physical activity – walking, Cycling. Also if you have a different excess weight and poor health, will have to get used to vigorous movement, for without this, to lose weight quickly will not work.
Fitness program for women
A complete fitness program for women should be built on the following principles:
- 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 what you like best. The best option is to enroll in the section or buy a subscription to a fitness center, to attend the classes 2-3 times a week. Convince your friends to not be bored yourself. Regular sports training for weight loss for women can become a favorite pastime, if you're in good company and you are satisfied with the transformation of the image.
If you have no opportunity to train in a sports facility or health does not allow the active participation of, create their own, individual fitness program for women. This can include Hiking in the fresh air, Cycling, nature, and trips on cross-country skiing 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 includes daily physical activity, because without it, your figure will become more attractive contours. The excess weight can be remedied with diet, but to replace the pounds would come strong muscles, but not saggy skin.
How to lose weight after 50 women
What we are older, the harder it is to deal with the accumulated fat deposits, and the risk to them is multiplied. Weight loss for women of Mature years – is not an easy task, since often the perfect woman does not have the motivation. After that, when they reach a certain age and immersed in the daily routine, Mature woman ceases to have high requirements for their appearance. Personal life is unsettled, as is especially not for everyone, and a woman forget it, to be the first to please itself.
How to lose weight after 50 women? Need to you really want. Share your plans with your family and friends. When you announce to your family about the decision to lose weight is the motivation process that is automatically activated.
Successful weight loss for women after 50 years, begins with a visit to a highly qualified gynecologist-endocrinologist. You need to perform a full examination and a blood test for hormones. So you will know for sure whether you have diabetes, adrenal dysfunction or thyroid. If there are problems, the doctor will prescribe you the necessary medication.
How to lose weight is a woman in Mature years at home? You have to prepare the menu. In your diet should not be as much protein as the diet of the young girl. Enough to eat per day 80-120 grams of easily digestible protein, which is better to obtain from fish, chicken breast or veal.
It is very important not to abuse the animal fat. Don't buy store-margarine and fats just because it is cheap. Saving money is important, but health is more important. Try not to fry foods, better bake it in the oven or cook in a double boiler. Weight loss for women of Mature age means the presence of 20-50 g 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. Indulge in your favorite fruit every day, it is more healthy and cheaper than cakes and pastries.