Probably every woman faced at least once in your life with the Problem of excess weight. Would prefer to have someone give up on her Hand still firmly on the candy to buy and eat Junk Food and a month of new stuff – getting bigger and bigger. Someone does not want to accept the Situation and continue to persevere in the struggle with excess pounds, collect yourself hungry or need to use one or the other popular diet for women. What is the saddest, and in the first and in the second case, the results are approximately the same: weight is not decreasing. And lose if and can a little weight, Kilos again soon.
Obesity in women
About obesity in women and men is spoken, when the Body Mass index over 25. We will remind, it is calculated according to the following formula: weight (in kilograms) divided by height (in meters) squared. The standard was as a Body Mass index (BMI) in the range of 19 to 22.9. Recording of 23 to 24.9 says about the presence of obesity. The value of BMI greater than 25, is overweight. Some nutritionists offer a simpler formula for the calculation: if the value of the growth (in cm) subtract the value of the body weight (in kg), the number of at least 100. Otherwise, the location is to obesity and increases the risk of obesity in women.
How to avoid obesity in women? The answer is obvious: every day you consume so many calories should be consumed, how much with the food.
If obesity is at the woman already there, then more energy should consume, as it comes with the meal. In this case, the mechanisms of the verb run fat consumption won "Reserve".
Norma calories for women
It is known that the lion's share of the energy from the food that the organism consumes the securing of one's own life. It is also known that the metabolism with age changes: in young metabolism to go faster and active, with age, they be delayed.
In addition, the number of calories is dependent on the gender of the Person, the manner of his life, from the ratio of the amounts of fat and muscle tissue. The latter is of fundamental importance, because muscle tissue consumes three times more energy than the same mass the amount of fat. Thus, the obvious conclusion is that women, the tissues of the body the same mass, but different ratio of muscle and fat, in varying amounts of energy need: the Norm of calories for women with a larger mass of muscle is higher.
Therefore, it is not surprising that two women can eat, but one of them will remain slim, and the other is to gain weight.
Daily calorie consumption for women, taking into account the lifestyle and age, is the following value.
In The Case Of A Lack Of Exercise:
- Women 19-25 years old – 2000 kcal;
- Women 26-50 years – 1800 kcal;
- Women 51 years and older – 1600 kcal.
In the case of medium activity:
- Women 19-25 years – 2200 kcal;
- Women 26-50 years old – 2000 kcal;
- Women 51 years and older - 1800 kcal.
In the case of an active lifestyle:
- Women 19-30 years – 2400 kcal;
- Women 31-60 years – 2200 kcal;
- Women 61 years and older – 2000 kcal.
Lack of exercise is considered such a way of life, if a woman is dedicated to motor activity for at least 30 minutes per day. Under the motor activity refers not only to physical exercises, but also go for a walk, climbing stairs, cleaning the house, working on the property and much more.
The average activity implies a life-style, in which the motor is discharged daily from 30 to 60 minutes.
In the case of an active lifestyle physical activity of moderate intensity a day, for a duration of more than one hour.
On the basis of these data, it is not difficult to compose diet for women the contained in the daily diet to 200-300 kcal less than it consumes.
Wherein, in forming a diet for women, it would be better to work in two directions. On the one hand, customize the menu, in the face of calories for women. On the other hand, they increase the activity, at least at a medium level.
Menu weight loss diets for women
Diet for weight loss for women is based on the following principles:
- Meals should be 4-5 one-off, small portions;
- in the menu must be present, such as proteins and carbohydrates;
- preferred vegetable oils – lineis and OLIVE;
- in the menu fresh fruit and vegetables;
- carbohydrate-rich products is recommended, in the first half of the day, it is desirable that products with a low glycemic index;
- the dinners take place not to go later than 3-4 hours before bedtime;
- salt and sugar diet for women do not completely give up on pushing, but their use should be kept to a Minimum;
- daily drink at least 1.5 litres of filtered water;
- the consumption of white bread, yeast pastries, sweets and chocolate is limited;
- a taboo on all kinds of fast Food and soft drinks;
- it is a complete avoidance of alcohol is recommended.
Sample menu diet for women lose weight.
- Breakfast. 50 G of cereal with 150 G of low-fat Kefir or yogurt, a Cup of tea or coffee (weak), without sugar. Or: oatmeal with water, dried apricots, prunes, or Apple slices, the broth of a dogrose. As a variant: a thin slice of black bread, 30 G cheese with a fat content of not more than 45%, coffee with milk and 1 teaspoon of sugar.
- The second Breakfast. Fresh fruit: an Apple or an orange or two Kiwis or two tangerines.
- Lunch. A small plate of cabbage soup for low-fat chicken broth, chicken breast with a side dish of boiled green beans, salad from fresh tomatoes and cucumbers with 1 teaspoon of vegetable oil. As an Option: 150-200 ml vegetarian vegetable soup, 2-3 tablespoons of mashed potatoes and cutlets from minced fish, cutting fresh vegetables.
- Mid-morning snack. A glass of butter milk to 1% fat or natural yoghurt, a handful of seeds, walnuts or hazelnuts.
- Dinner. Buckwheat and a salad of fresh cabbage. Or: cooked cauliflower, and 100 G of steamed salmon. As an Option: 70-100 G low-fat cottage cheese and a glass of herbal tea or compote of fruit, dry, without sugar.
The size of the portions depends on the way of life and the age of the woman.
Weight loss in this diet for women gradually. The body undergoes Stress, the metabolism improves, normalizes the amount of sugar in the blood. The skin will not SAG as it is for strong weight loss. Feeling of hunger due to the frequent meals, not unpleasant. Obesity in women, in General, irretrievably, by the smooth transition to a healthy diet.
If you want to speed up the process of weight loss, you can 1 times per week (not more often!) arrange a fasting day with only water. After the fast day recommended back to the default menu diet for women.
To achieve the best effect, if a diet for women combined with strenuous interval Training method.