The female body is different from men's concerns, including weight gain and weight loss. Often we are in front of their husbands the speed with which we gain extra pounds, and this parting we with them where slower than with the strong floor. In the life of every woman there comes a period when her character is in a state of "increased danger". Pregnancy and breast-feeding a baby, and when the reproductive age remains behind, comes menopause.
Changes in the hormonal background often provoke a set of excess weight, and then arises the problem of not only maintaining external attractiveness, which is important for women always. The case is still in the overall state of health. Timely weight loss for women of a mature age is a guarantee of a long, healthy life without diabetes, myocardial ischemia, hypertension and other serious "satellites" of obesity.
How to lose weight woman
Every society, including weight loss for women, will be successful only when it's clearly scheduled. If you decide to part with the accumulated storage of fat, to get the thinness and beauty, that in itself is great, but without a carefully drawn up plan for your business risks to remain only a dream. So, how to lose weight woman? Here are a few recommendations:
- Appreciate the objectively real state of their characters and determine how many kilograms you need to lose weight. If your goal is to the overall hardening of the body, is enough to keep your weight was equal to the growth in centimeters minus 110, if you are less than thirty years; minus 100, if you from thirty to fifty years; minus 90, if you are over fifty years old;
- Decide for yourself, for what period of time you plan to say goodbye to being overweight. When it consider that in the first two weeks weight loss for women usually manage to lose 5-7 kg, but then the speed gradually decreases to about 2-4 kg per month, and that's fine;
- Analyze your diet on the topic of total estimated daily caloric content. The amount of calories for a woman weighing less than 70 kg – about 1200 per day. If your weight is in the range of from 70 to 90 kilograms, you need every day to get the 1500 to 1700 kcal, and the amount of calories for women with serious excess weight – from 1800 per day. Then at least weight loss calorie diet will need to reduce;
- Determine the proportional composition of your menu. Calculate how much in percentage it contains proteins, fats and carbohydrates. Weight loss Program for women involves such a diet, in which 15-20% protein, 10-15% – on fats, and everything else – carbohydrates. Proteins the best way to get from low-fat meat, poultry, fish and cottage cheese. Fats – mostly from high quality plants compliant oil (preferably olive). Carbohydrates at least 90% should be "complex" (cereals, vegetables, fruits, berries);
- Calculate the "enemies of good character" in the diet and give up from them. Weight loss for women often becomes a problem, because the dependence on butter baked goods made with white flour, cakes, dessert, candy, carbonated drinks and other Goodies. With them will have to decide to leave. Every sort of compensation, such as food, quick cooking, packed juice, crackers and potato chips, will help to completely useless;
- Make a plan sports training or at least the brand of hours for moderate to heavy physical activities – walks, bike rides. Even if you have a more substantial excess weight and bad health, will have to gradually get used to vigorous movement, because without it you lose weight quickly fail.
Fitness program for women
A complete fitness program for women should be built on the following principle:
- Aerobic load – about 60%;
- Strength exercises – 20%;
- Exercises for flexibility – 20%.
Cardio exercises for weight loss for women are very diverse – it can be aerobics, dancing, running, jumping rope, shaping. You can choose what you most likable. The best option is to sign up in the section or buy a subscription to a fitness center, attend a class 2-3 times a week. Convince your girlfriend that it wasn't a boring one. Regular sports exercises for weight loss for women can become a favorite pastime, if you surrounds a pleasant company and you are together for the pleasure of the transformation of their characters.
If you do not have the opportunity to train in the sports facilities or health does not allow so actively involved, you can make your own, individual fitness program for women. In it you can include hiking in the fresh air, cycling, trips to nature, cross-country skiing active games with the kids, simple sports games (badminton, table tennis). At home, you can perform the exercises on a press, twist hula-Hoop, jump rope.
Effective weight loss for women means the daily physical activity, because without it your character will not appear attractive contours. The excess weight you might eliminate with the diet, but to shift off the pounds needs to lose the elastic muscles and no saggy skin.
How to lose weight after 50 a woman
The older we get, the harder it is to fight with accumulated storage of fat, and the risk is to get repeatedly increases. Weight loss for women of mature age – not an easy task, because often full of a woman missing motivation. Reached a certain age and after they penetrate into the daily routine, adult woman stops put high demands on their appearance. Personal life based, like it, especially from someone, and the woman forgets about her need to first love yourself.
How to lose weight after 50 a woman? That is very reluctant. Share your plans with family and friends. When you declare your loved ones about the decision to lose weight, the process of motivation will turn on automatically.
Successful weight loss for women after 50 years starts with a visit to a highly qualified gynecologist-endocrinologist. It is necessary to undergo a full examination and a blood test for hormones. So you will know for sure whether you have diabetes, dysfunction of the adrenal or thyroid glands. If a problem exists, the doctor will prescribe you the necessary medication.
How to lose weight woman of mature years at home? It is necessary to correctly build the menu. In your diet may not be as much protein, as in the diet of young girls. Enough to eat in a day 80-120 grams of easily digestible protein, which is the best way to get from fish, chicken breast or veal.
It is very important to pamper animals fats. Do not buy in the store margarine and lard just because it's cheap. Savings is important, but health is more important. Try not to fry foods, it is better to bake it in a brass cabinet or cook in a double boiler. Weight loss for women of a mature age includes the availability of 20-50 grams of fat in the diet.
"Complex" carbohydrates should be the basis of your menu. Eat oatmeal every day, prepare steamed vegetables for garnish. Fresh fruits and berries ensures that the body with vitamins. Pamper yourself favorite fruit every day, it's healthier and cheaper than pies and cakes.