With age the body of a woman, slowing down the metabolic processes, are hormonal changes, decrease in physical activity. All of this leads to the formation of hypodermic fat deposits, and, as a consequence, excess weight. The fat is delayed not only in your belly and legs, but also in internal organs, walls of vessels and t. d. as a result, there occurs the mass related to age-related diseases, grows the risk of heart attack and stroke. A particularly serious problem is in the period of menopause.
So many and begin to search for effective methods, how to lose weight after 50 years for the woman and, simultaneously, keep health.
The causes of excess weight
Before you look for ways to very quickly get rid of excess pounds, you must find out why they accumulate. Thus, it is possible to identify and correct the cause of the problem, and I tried in vain to fight with your consequence.
The excess weight is formed due to some factors:
- Low physical activity. This is one of the main causes. The majority of women who lead a sedentary life. Sedentary work, care for family and loved ones and t. d. Everything this makes with that the body simply does not have where to spend obtained from food calories. As a result, they are deposited in the form of fat in different parts of the body and internal organs. Exacerbates the problem of the slow metabolism.
- Medicines hormonal. With menopause the tides and the other manifestations of the menopause many women have received a doctor's prescription hormonal tools. It is considered that they also place a mark in the form. In fact, the opinion of the experts about this – significantly different. According to many modern health professionals, of hormones is not applied so badly. In fact, the full admitted to research this subject have not been carried out.
- The stress. Nervous tension results in the formation of fat deposits. Therefore, the body stored for emergencies.
- Bad habits. Alcohol and nicotine bring harm to the body and negatively impact to the figure. Nicotine constricts the walls of blood vessels, resulting in disrupted its circulation, which leads to the complication of the process of destruction of subcutaneous fat and its subsequent excretion from the body.
- Sleep. In case of insufficiency of sleep are also overweight.
- Power. The abuse of fast food, potato chips, seeds, toast, flour, salt, smoked, canned and other products, which is harmful to eat, even in youth, invariably, to promote the formation of fat in the side.
Also the causes, because it is formed from excess weight, are different diseases.
Before looking for ways on how to lose weight quickly, after 50 years the woman must be very careful to review your diet and lifestyle.
It is important to add that physical activity, at least, at a minimum.You should also focus on the state of health. The excess weight can be a symptom of the disease.
A style of life
Talking about the woman to lose weight than 55 years of age, it is worthwhile in the first place, pay attention to your life-style. In this case, it is best to take advantage of the tips from the experts:
- When sedentary work is recommended times in the time you make a pause of five minutes, during which the perform simple exercises. This can be inclinations, abdominal, movements of the swing with the hands and so on. Therefore, normalizes the circulation of blood, prevents the stagnation of the pelvis, swelling, and other nasty consequences.
- The job can be walking. Thanks to this, the body and all your cells saturated with oxygen, improving metabolism, burn subcutaneous fat deposits.
- To speed up the metabolism can be practiced in a garden and a vegetable garden. Excavation of land for arable crops, transplanting of plants, weeds, and other actions that help reduce weight, burn calories and improve circulation. Simultaneously, the work in the open air, promotes the logistics cells of oxygen.
To lose weight, the next step is the review power. Take the food has to be properly. In this case, it is best to follow some tips:
- In adult age the body does not need a huge amount of food. In addition, your digestion is confronted with a series of difficulties. Serving size should be 250-280 grams or 2 stacked females handle.
- Eat has 5 to 6 times a day. The last meal should be no more than 3 hours before the waste to the bed. In another variant, the body does not have time to digest the food, and she to dispose of fat on the sides. In addition, in the morning, the woman is given a tightening in the stomach and the total of ill-being.
- In the diet of a mature woman amount of fruits and fresh vegetables should be 60% of the total. It is important to understand that any thermal treatment leads to lose the fruits of nutrients, so it is advisable to use them raw. Meat dishes, cereals and others, to eat sweet. The heating of the product leads to loss of nutrients.
- The daily diet should contain vitamins, minerals, protein, carbohydrates and fiber.
- In the morning coffee should drink carbohydrates, which provide the body with energy. For this, you can use a variety of cereals. Exception – semolina. The meals are prepared in water with a minimum amount of salt and oil.
- The dishes should be cooked in steam, ontvariatü, baking. You can also use the barbecue facilities. The fry should be totally abandoned. This method of preparation helps to increase the calorie content of the meals, the accumulation of cholesterol and carcinogenic substances, which lead to the development of cancer.
- Muffins, white bread, buns, cakes and pastries — must be complete and беспonвonрontNY waiver. Such products do not bring the body of the use of any age.
- Animal fats it is advisable to replace the plants. The best option – the olive oil. It can be added in salads, cook for him, and simply drink a tablespoon per day to normalize the functioning of the intestine, excretion of waste and toxins.
- All stews have to give. Soups are placed on the secondary, the meat broth.
- The diet should not exclude sweet drinks, FAStfuds and food similar. From them the person begins to gain weight. In addition to damages, such products bring nothing.
- Milk at this age. It forms on the body of mucus and brings no benefit. Instead, they are used in dairy products, cheese.
- The diet should be lean meat and fish, preferably marine.
- As a snack is permitted the use of nuts and dried fruit.
- Fresh fruit can be eaten only in the first half of the day. They are rich in sucrose, which has the property, in the body to turn into fat deposits.
- The amount of salt in the diet should be kept to a minimum. It is advisable to replace the soy sauce. You can also use sometimes the fish sauce. However, it has a scent specific.
Allowed to use glasses of dry wine once a week. In addition, you should use vitamin complexes.
Such simple tips contribute gradual and not abrupt weight. The result will not take long. Of that speak of real-life stories of people whose personal experience of the photo and confirms the effectiveness of this approach.
The review of the diet
In adulthood you get rid of the extra pounds without control over the amount of food consumed, does not. To burn fat the body must receive less calories than spend during the day.
In this case, you can start from performance standards. Thus, for example, when sedentary lifestyle of the woman in the day passes by not more than 1500 kcal. With minimal activity of about 1700 kcal. When the active lifestyle – 2000 kcal, and more. Based on this, compiled daily diet.
On the day, it is necessary to drink about two liters cool water-not carbonated. The main amount is used in the first half of the day. Therefore, you can avoid the occurrence of edema. In 2 liters does not include soup, tea, coffee and other things. Deals exclusively on the water.
After waking up, you should drink a glass of warm water. Optionally, you can add the lemon juice. This will improve the metabolism and to prepare the organs GI, to the acquisition of food.
When active workout, it is important to drink water constantly. This also affects the tides. In these moments, the body sweats and loses fluid. It is important to you in a timely manner to recover the balance.
During exercise occurs the destruction of subcutaneous fat, water helps you to view your remaining. This is the main reason why it is worth a lot of drinking. Thus is achieved the maximum efficiency of regular training.
The use of traditional diets in adulthood should be abandoned. These methods is always a stress on the body, which can result in serious health problems. In addition, the action of diets – short-term. After the abrupt cessation of kilograms back again, bringing with it some new.
Real-life stories of men excesses, in which they share personal experiences, how you tried to reduce weight through a variety of modern мonнondiet, and also show the photo, which once again confirms Besparmaktивнonсtü and the danger of such techniques.
It is much more efficient to stick the correct balanced nutrition. It should completely replace all of the systems and diet. For women after 50 – the adequate food should be the norm. Your adhere to forth for the whole life.
To improve efficiency you should add in the everyday life of the sport. Every morning it is recommended to do in home loading.
When sedentary life style further exercises performed in intervals of work or perform the traditional devices of cases.
When you perform any exercise program, it is important to breathe correctly. Hold your breath. Proper breathing contributes to the assurance of the tissues and cells of oxygen, which helps you lose weight.
Aerobics and other physical activity
To speed up the fat burning process, you must use aerobic load, or as they call it — cardio. They are the most productive and provide a fast effect. This category includes walking trails, gym, swimming, running, steps in ellipticis, horse riding, cycling.
When you perform such exercises work in almost all the muscle groups. Resulting in improves blood circulation, burn the fat deposits.
30 minutes of such intensive classes contribute to burning 600 calories. Per hour, you can lose more than a thousand calories.
In addition to cardio, it is recommended that the practice of yoga, pilates. Such methods help you lose weight.
To give body to a beautiful land, the burning of calories and increase the muscle mass are used in strength training. For this, it is not required to lift the heavy bar. In addition, it is not recommended. A significant weight generates a load in the back, bones, joints.
In the initial phase, it is recommended to perform the exercises with the own weight. They are most effective. To do this, are carried out on push-ups, called "plank" and t. d. you can Also use dumbbells or attagelitate.
After 50 years, more local issues in women are: the belly, the mouth and the feet. It is in these locations that would like to get rid of fat, and the so-called "orange peel" or cellulite. Specifically for the data zones developed individual exercises that allow a rapid return пondtянattonсtü and topography.
Lose weight belly
The most problematic area is exactly the belly. Fat it get rid of the more difficult. However, releasing all the powers to practice the exercises only for that area – Besparmaktивнon. To achieve the result can only be an integrated approach.
To get rid of belly fat can be at home from perform the following exercises:
- The elevation of the legs. It is advisable to do an exercise on the horizontal bar or the Swedish wall. The body must be in vertical position. Later, the feet rise up at an angle of 90 degrees. The exercise repeated 10 times. The minimum number of approaches – 3. In the absence of tatрника, the exercise can be performed lying on your back.
- The elevation of the body. This is a standard exercise for the abdominal muscles. If you run it, you should take the position lying on the floor on his back. Bent leg in his lap. The body pushes toward the feet. It is important to care for the back during the ascent will not ontрsваласü the ground. 10 times 3 approach.
- The belt. The position resembles the posture that one takes when doing push-ups. During the execution of exercises of flexion of the hand, it is not necessary. In this position, you must stay as much as possible. Start with 1 minute. The exercise not only tightens the stomach, but strengthens the muscles of the back.
To distort the muscles of the belly, you can run the twist. The exercises remind you of the elevation of the body. When you run is added to the rotation of the body in one and another side.
Important – correctly, and without hurry to do all the exercises.
To eliminate cellulite and the traction of the skin in the legs perform the following exercises:
- Lunges to the front and back, right and left leg. Each exercise is performed 10 times. 3 approach.
- The squat. You can start with 3 approaches 50 times. Further, it is also possible to add dumbbells or bar. Therefore, you can achieve a greater efficiency.
- Mahi feet. In the standing position dependence of a leg. The second is reserved for the back and back. The starting point is 10 times in 3 approach in each leg.
Re-tighten the feet help to onрбиtrivers and exercise bike.
When combining the right nutrition and physical activity can be just a few months to achieve significant results and to redefine kilograms. On average, at this age it is normal for the excess weight loss of 1 pound per week.
Reduce weight quickly it is unlikely to succeed. The drastic loss of weight in this case, it is not necessary, since it can lead to health problems. It is much better for the woman's body – to lose weight gradually.
Lose weight – it is possible at any age. Important – to apply for a comprehensive manner and with the mind of the subject. In this case, the result will not wait.