Weight loss for women

The female body differs greatly from men, it concerns 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 leave them on much slower than the stronger sex. In every woman's life there come the periods when her figure is in a state of "high risk". This pregnancy and feeding the baby, and when the reproductive age is over, comes the menopause.

diet for women

Hormonal changes often provoke a set of excess weight, then there is a problem not only preserve the appearance of attractiveness, which is important for women always. It is also about overall health. Timely weight loss for women of Mature age is the key to long, healthy life without diabetes, heart attack, ischemia, and hypertension and other terrible "satellites" of obesity.

As a woman to lose weight

Any enterprise, including weight loss for women will be successful only when it is clearly planned. If you decided to part with the accumulated fat deposits, to regain the harmony and beauty, this in itself is wonderful, but without a carefully drafted plan, your initiative is likely to remain only a dream. So, as a woman to lose weight? Here are a few recommendations:

  • Evaluate impartially the real 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 sufficient that your weight was equal to height in cm minus 110, if you are less than thirty years; minus 100 if you from thirty to fifty years; minus 90 if you are older than fifty years;
  • Decide over what period of time you expect to leave with overweight. Note, however, that in the first two weeks weight loss for women can usually lose 5-7 pounds, but then the speed gradually decreases to 2-4 pounds in a month, and that's fine;
  • Analyze your diet on the subject of average daily caloric intake. The number of calories for women who weigh less than 70 kilograms – about 1,200 a day. If your weight is in the range from 70 to 90 pounds, you need every 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 will have to be reduced;
  • Determine the proportional 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 the rest in carbs. Proteins while it is best to obtain from lean meat, poultry, fish and cheese. Fats – mostly from high quality vegetable oil (olive better). Carbs 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 due to addiction to baking with white flour, cakes, candy, carbonated drinks and other yummy. They will have to say goodbye. All kinds of substitutes like fast food, packaged juices, biscuits and chips, you too are completely useless;
  • Make a plan for sports training or even to identify a watch for moderate physical activity – walking, Cycling. Even if you have distinct excess weight and poor health, will have to get used to vigorous movement, because without it to lose weight quickly will not work.

Fitness program for women

as a woman to lose weight

A complete fitness program for women should be built 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 what you like best. The best option is to enroll in a section or buy a subscription at the fitness center, to attend classes 2-3 times a week. Persuade your friends, not to be bored alone. Regular athletic training for weight loss for women can become a favorite pastime, if you're in good company and you are happy to make their figures.

If you have no opportunity to train in a sports facility or health does not allow you to actively engage, create your own, individual fitness program for women. It can include Hiking in the fresh air, Biking, nature trips 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 become more attractive contours. The excess weight you might eliminate through diet, but to replace the kilos should come strong muscles, but not saggy skin.

How to lose weight after 50 female

What we are older, the harder it is to deal with the accumulated fat deposits, and the risk to get them is multiplied. Weight loss for women of Mature age – not an easy task because often the woman does not have enough motivation. After reaching a certain age and immersed in daily routine, Mature woman ceases to have a high requirement for their appearance. Personal life is unsettled, like especially not to anyone, and the woman forgets that she must first please herself.

How to lose weight after 50 women? It is necessary 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 automatically activated.

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. So you'll know for sure whether you have diabetes, dysfunction of the adrenal glands or the thyroid gland. If there are problems, the doctor will prescribe you the necessary medication.

How to lose weight the woman of Mature years at home? You need to draw up 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, which is better to obtain from fish, chicken breast or veal.

It is very important not to abuse the animal fats. Don't buy store-margarine and lard just because it is inexpensive. 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 provides for the presence of 20-50 grams of fat in the diet.

ways to lose weight

"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 fruits every day, it's healthier and cheaper than pastries and cakes.

05.03.2019