The diet for women

Perhaps, every woman, even once in the life faced with the problem of excess weight. Someone prefers to give himself hand-in-hand, continue to give the gift of candy, eating junk food and on a monthly basis to buy new things is ever greater in size. Someone does not want to reconcile with the situation and persists in the fight against excess kilos, muchaya yes fasting or through the use of one, other popular diet for women. What is more sad, and in the first and in the second case, the results are similar: the weight does not decrease. And if you can a little lose weight, kilograms suddenly back again.

Obesity in women

About obesity in women and men talk about in case the body mass index is above 25. Let us remember, is calculated according to the formula: weight (in kilograms) divided by height (in meters) squared. The standard is considered to be the body mass index (bmi), which is less than 19 to 22.9. Indicator 23 to 24.9 talks about the presence of excess weight. The value of bmi above 25, is clearly speaking of the obesity. Some nutritionists suggest the use of a formula that is much easier to calculate: if the value of growth (in cm) subtract the value of the body mass (in kg), you must have a number of not less than 100. Otherwise, you have place on excess weight and increases the risk of obesity in women.

How to avoid excess weight in women? The answer is obvious: every day you must consume the same amount of kcal, how much is consumed with the food.

If the excess of weight of the woman is already available, then you should spend more of the energy that enters with the food. In this case, activate the mechanisms of cumulative expenditure "emergency" fat.

The norm of calories for women

It is known that the greater part of the energy obtained from food that are consumed by the body in the protection of our own life. It is also known that the exchange of substances with the age change: young people from the processes of metabolism going faster and, with age they soften.

In addition, the number of employees of calories depends on the sex of the person, the image of his life, of the relationship of the amount of fatty tissue and muscle. This last is of vital importance, since muscle tissue consumes three times more energy than is equal to the mass of the amount of adipose tissue. So, we would come to the conclusion that women have the same body mass, but in general the proportion of muscle and fat, it takes different amounts of energy: the norm of calories for women with more muscle mass will be greater.

Therefore, there is nothing surprising in the fact that two women can feed on the same, but one of them will remain slender, and the other is to fill it in.

Daily consumption of calories in women, taking into account the lifestyle and age, is of the following quantities.

When sedentary life style:

• women of 19-25 years 2000 kcal;
• women 26-50 years – 1800 kcal;
• woman of 51 years of age and older – 1600 kcal.

With the average of the activity:

• women of 19-25 years – 2.200 kcal;
• women 26-50 years 2000 kcal;
• woman of 51 years of age and older - 1800 kcal.

When living an active lifestyle:

• women 19 to 30 years – 2400 kcal;
• women 31-60 years – 2.200 kcal;
• woman of 61 years of age and older – 2000 kcal.

Sedentary is considered a way of life, when a woman is dedicated to the motor activity of less than 30 minutes a day. Under the physical activity means not only the exercise, but walking, climbing stairs, cleaning the house, working in the HOMESTEAD stretch and so on.

The average of the activity implies a style of life in which the motor activity performed every day for 30 to 60 minutes.

When an active style of life burden of moderate physical every day has a duration of more than an hour.

From these data, it is not difficult to develop a diet for women, which was contained in the daily diet of 200 to 300 kcal less than what you consume.

And, throwing up the diet for women, it would be preferable to work on two fronts. On the one hand, should be adjusted to the letter, taking into account the standards of calories for women. On the other hand, you should increase the activity, even if it is at an intermediate level.

Diet menu to lose weight for women

Diet to lose weight for women is based on the following principles:

• the diet should be of 4-5-only once, in the small portions;
• in the menu should be present as proteins and carbohydrates;
• prefer vegetable oils – lineis and olive oil;
• in the menu should contain fruits and vegetables;
• uglevodosoderzhaschie products are recommended to consume in the first half of the day, of preference, that are products with a low glycemic index;
• the dinner will be held no more than 3-4 hours before bedtime;
• salt and sugar diet for women have to carry no forces, but their use should be strictly limited;
• daily drink at least 1.5 l of filtered water;
• limiting the consumption of white bread, rich yeast bread, sweets, and chocolate;
• it imposes the taboo on all kinds of junk food and carbonated drinks;
• it is recommended that the alcohol withdrawal.

Sample menu diets for women to lose weight.

• Breakfast. 50 g of muesli and 150 g of broth kefir or yogurt, a cup of tea or coffee (weak) without sugar. Or: oatmeal on the water with the dried apricots, prunes, raisins, or chopped apple, broth rosehip. As an alternative: a thin slice of black bread and 30 g of cheese fat not to exceed 45%, coffee with milk and 1 teaspoon of sugar.
• The second breakfast. Fresh fruits: apple or an orange, or two kiwifruit, or two of mandarin.
• Lunch. A small dish of cabbage in lean chicken broth, chicken breast with a garnish of cooked pods, beans, fresh salad of tomatoes and cucumbers with 1 teaspoon of vegetable oil. As an option: 150-200 ml vegetable soup vegetarian, 2-3 tablespoons of mashed potatoes and fillet of fish meat, minced, cut fresh vegetables.
• The tea of the afternoon. Cup of yogurt, 1% fat or natural yogurt, a handful of kernels of walnuts or hazelnuts.
• Dinner. Buckwheat porridge and a salad of fresh cabbage. Or: boiled cauliflower, and 100 g of prepared in a pair of salmon pink. As an option: 70-100 g of broth cheese and a glass of herbal tea or compote of dried fruits without sugar.

The size of the servings, depends on the lifestyle and age of the woman.

The weight loss with this diet for women little by little. The body does not experience stress, the metabolism and improves, normalizes the amount of sugar in the blood. The skin does not fall, as it is because of losing weight. The feeling of hunger thanks to the frequent meals does not cause discomfort. The excess weight in women, generally, will inevitably, at the expense of the transition without pain in a healthy diet.

If you want to accelerate the slimming process, can be 1 time per week (no more!) of organize download day, using only water. After the burdens of the day, it is recommended to return to the proposal menu diet for women.

The best effect can be achieved if the diet for women to combine with tired workouts interval method.