Maybe every woman at least once in their life is faced with the problem of over weight. Some prefer to pull himself with the hand, to continue to regale sweets, eating junk food and monthly to buy new things is always greater. Someone is not willing to tolerate the situation, and stubbornly continues to struggle with excess kilograms, to torment yourself fasting or using one, the other popular diet for women. That saddest thing, and in the first, and in the second case, the results are virtually the same: the weight does not decrease. And if possible a bit of to lose weight, then kilograms then back to back.
Obesity in women
About the obesity in women and men say, in this case, if the body mass index over 25. Remember, it is calculated by the formula: weight (in kilograms) divided by height (in meters) squared. The standard is considered to be the body mass index (BMI), lying within the range of 19 to 22.9. The rate of 23 and a 24.9 indicates the presence of excess weight. A value of BMI above 25, exclusively says about obesity. Some nutritionists suggest the use of more than a simple formula for the calculation: if the magnitude of growth (in cm) subtract the value of the body mass (in kg), should be the number of not less than 100. Otherwise, you must place the excess weight and increases the risk of development of obesity in women.
How to avoid the onset of excessive weight in women? The answer is obvious: every day you should consume the same amount of kilocalories, how much of the food consumed.
If the excess weight in women already exists, then you should spend more energy, which arrives with the food. In this case, are driven mechanisms of spending accumulated "reserves" of fat.
Rate of calories for women
It is well known that the greater part of the energy obtained with the food, expended by the body to ensure one's own life. It is also known that the metabolism with the age ranges: young people in the processes of metabolism go faster and more to do with the age they are slowing down.
In addition, the amount of calories burned depends on the sex of the person, the style of his life, the reason of the amount of fat and muscle tissue. The latter was of fundamental importance, as muscle tissue consumes three times more energy than is equal to the weight amount of adipose tissue. Therefore, it suggests the conclusion that women have the same body mass, but the different ratio of muscle and adipose tissue, will require 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 eat the same thing, but one of them will continue to stay lean, and the other will be fat.
Daily calorie consumption for women, given the life style and the age, is the following value.
When sedentary life style:
- women 19-25 years old – 2000 kcal;
- women 26-50 years 1800 kcal;
- a woman of 51 years and more than 1600 kcal.
When in the middle of an activity:
- women 19-25 years – 2200 kcal;
- women 26-50 years old – 2000 kcal;
- a woman of 51 years and more than 1800 kcal.
When the active lifestyle:
- women 19-30 years – 2400 kcal;
- women 31-60 years old – 2200 kcal;
- a woman of 61 years and older – 2000 kcal.
Sedentary is considered to be a style of life, when a woman devotes special olympics motor activity training less than 30 minutes per day. Under activity body refers to not only physical exercises, but walking, climbing stairs, clean the house, work in the heritage stretch, and so on.
The average activity implies a style of life in which the activity of motion is assigned a day for 30 to 60 minutes.
When the active life-style the physical load of medium intensity, every day, has a duration of more than one hour.
Based from the data above, it is easy to compose a diet for women, which is contained in the day diet of of 200-300 kcal less than you spend.
And, doing a diet for the women, it would be preferable to work on two fronts. On the one hand, one should adjust the menu, considering the standards of calories for women. On the other hand, the need to increase the activity, at least up to the average level.
Diet Menu weight loss for women
Diet to lose weight for women is based on the following principles:
- the power supply must be 4-5-ad, in small portions;
- in the menu should be present, such as proteins and carbohydrates;
- preferably vegetable oils, olive oil and other;
- in the menu, necessarily, must be present fresh vegetables and fruits;
- uglevodosoderzhaschie products are recommended for use in the first half of the day, preferably, to this were products with a low glycemic index;
- the dinner should be carried out not later than 3-4 hours before bedtime;
- the salt and sugar in the diet of women totally give up, is not binding, but their use should be severely restricted;
- every day, drink at least 1.5 l of filtered water;
- limits the use of white bread, a yeast bread, sweets and chocolate;
- overlaps a taboo in all types of fast-food and soft drinks;
- we recommend the complete elimination of alcohol.
Sample diet menu for women for weight loss.
The breakfast. 50 g of granola, and 150 g lean kefir or yogurt, a cup of tea or coffee (not strong) with no sugar. Or: oatmeal in water with dried apricots, prunes or pieces of apple, the juice of rosehip. As an option: a thin slice of bread black and 30 g of cheese fat not more than 45%, coffee with milk and 1 spoon of tea of a teaspoon of sugar.
The second breakfast. Fresh fruit: apple or orange, or two kiwi, tangerine.
Lunch. Half of the plate of cabbage soup in thin broth, the chicken breast with a side dish of green beans cooked, fresh salad tomato and cucumber with 1 teaspoon from a tablespoon of vegetable oil. As an option: 150-200 ml of a friendship vegetable soup, 2-3 tablespoons of mashed potatoes and cutlet fish meat minced, cut fresh vegetables.
Snack of the afternoon. A cup of yogurt 1-fat rate or natural yoghurt, a handful of kernels of walnuts or forest nuts.
Dinner. Buckwheat porridge, and a salad of fresh cabbage. Or: wheat cooked cauliflower 100 grams boiled in a pair of salmon pink. As an option: 70-100 g lean cottage cheese and a cup 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 during this diet for women will gradually. The body does not suffer from stress, the metabolism improves, it is normal for the amount of sugar in the blood. The skin does not SAG, as is the case with the marked loss of weight. The feeling of hunger for the account, frequent meals does not cause discomfort. The excess weight in women, usually goes irreversibly, due to costs of transition to a healthy diet.
If you want to speed up the slimming process, can be 1 time per week (not more!) give yourself a day of fasting, using only water. After the discharge of the day, it is recommended to return to the proposal menu diet for women.
The best effect is possible to achieve, if you diet for women to combine with exhausting exercises speeds range method.
The basic principles of a diet to lose weight for women a menu for the week
To lose weight in a short space of time, women need to limit the consumption of fats.
The day can be consumed more than 25 grams of fat. Preferably, for that he did, in the body of the food, in the form of a tablespoon of fish oil, drunk on an empty stomach. With cod ratio add up to bad then you can replace it with natural vegetable oil, for example, soybean, sunflower. Other fatty foods and the dishes that you want to delete from the diet.
Among them are:
- the oil;
- the fats of animal origin;
- cakes and sweets.
Such a limitation of the fat within a week not only speed up the process of weight loss, but also for the body will be useful.
Another principle is the diet for weight loss women – the restriction of consumption of carbohydrates. See us as sweet – sugar, honey, sweet and savoury bread, cereals. If in the case of no addition of sugar species are still possible admission in the menu, the sweets have to give it up completely. Such a product, such as milk, diet will be necessary to replace other dairy products with low percentage of fat – kefir with sour milk, cottage cheese, whey.
Have to also delete a diet of any fat products, which usually contains a large amount of calories and preservatives, and they the body that slims down to nothing. Among these products are:
- crisps, biscuits, any other drinks;
- the noodles;
- any canned goods, including packaged juices;
Gradually, you will need to migrate to power on with the priority of dishes raw rice, oats, beans.
Special attention should be given to this component of the diet, as protein, which is essential for the muscles of the human body. A sufficient amount of protein in the body does not appear the feeling of fatigue, weakness. To calculate the daily rate of protein, you should multiply your weight in kilograms by the number of 1.6. The obtained result will be the volume adjustment, which are worth adhering during diet.
The development of a menu on a diet of 7 days
An example of a good menu for women diet, which is able to eliminate excess weight without compromising health is a combination of permissions from products taking into account the calories of each dish.
In each of the 7 days, you must choose one of the options breakfast, lunch, and dinner. Each meal is balanced, portions of food, the rules of food combining.
Options breakfast 7 days:
1. A small portion of the vinaigrette, 160-200 g, cup of yogurt, a slice of bread sound like solid-grain.
2. 100 to 150 g of oats or wheat and cereals, 300 g of any fruits and green tea, can be with a spoon of honey.
3. Cottage cheese low-fat of up to 200 g. with cream of milk with the minimum of fat percentage, complemented berries of 200 to 300 g, and compote of dried fruits.
4. Omelet of 2 eggs with vegetation, 2 loaf of rye, compote of apple for dessert.
5. Vegetable salad, 1 to 2 eggs, boiled, bread, and green tea.
6. Porridge gerkulecova with raisins, 1 egg soft, a cup of yogurt.
7. Any porridge of choice (wheat, gerkulecova, oats) with a portion of fruit up to 300 g., green tea or compote of dried fruits.
The dining options in 7 days:
1. A soup with vegetables, in the second – porridge oats in water with a chop of chicken, cooked in the steam and a portion of salad.
2. A vegetable soup in thin broth of chicken, you can eat 2 of the loaf, in the second buckwheat porridge cooked with chicken and drink a glass of natural orange juice.
3. Portion of borscht from of vegmarianska recipe 2 of the loaf, a portion of the vinaigrette, the potato.
4. Fishing ear low-fat varieties of fish, portion of cooked raw rice and steam cutlet meat, vegetable salad of cabbage, carrot and can be green, green tea without sugar.
5. The soup of chicken, a piece of sound solid-hard bread (small), in the second noodles boil solid varieties, grind low-fat cheese, sprinkle the greenery, make a salad with carmen and the cucumber. Drink a glass of compote without sugar.
6. A vegetable soup in meat broth, a couple of rusks, wheat with chicken gthe Rudka, salad of cabbage and cucumber and tea without sugar.
7. Cream soup of cream and mushrooms (need to choose a product), the first cooking rice krispies in the second, boil potatoes, make any vegetable salad and tea.
The options of dinner for 7 days:
1. Cook the fish or shrimp number of 300 g., place them in the vegetable pillow cooked in steam the broccoli, green beans, zucchini, with the addition of the flavors of aromatic herbs and sea salt. Drink the tea without sweeteners.
2. Any type of cereal boiled in water with the steam chicken cutlet, and compote.
3. Wheat baked chicken breast with lemon, salad and green tea.
4. Rice porridge with the addition of green vegetables – peas, broccoli, carrot, bean, pepper, a cup of yogurt.
5. Portion of fat cottage cheese, you can add muted cream, salad of cabbage, green and cucumber – a portion of up to 300 g., tea without sugar.
6. Fruit salad favorite, dressed with low-fat yogurt, tea, jam.
7. Prepare French omelet with the addition of the tomatoes, the green and the cheese, eat 1 orange and drink a glass of yogurt with a minimum of fat.
If available, five, six meals a day, in the intervals between the meals, you can add these snacks:
- curd with fruits;
- 2 eggs – if on that day, other meals not there are eggs;
- 100-150 g. fresh berries with various crackers;
- 30 g. nuts;
- yogurt with fruits;
- any fruit to pick, is allowed until the bananas;
- cup of yogurt, rye bread.
To propose a portion for breakfast, lunch, and dinner, it will be necessary to reduce a little bit, the ideal is to reduce in 2 times.
The option of a day diet with a higher amount of protein in the diet:
1. Breakfast: flax granola — 1 cup + any fruit, the alternative is the bread sound solid-cereal with walnut pasta, and fruit.
2. Lunch: salad Exquisite of such ingredients: "romaine", goat cheese, cucumber, avocado, seeds, sharp vegetable vegan soup with a slice of bread.
3. Afternoon snack: grated carrot, hummus – no more than 5-6 St. l. or French fries homemade without salt.
4. Dinner: Protein dishes on a cushion of vegetation, as well as salad vegetables. Among the non-standard and nebunalof covered protein products are:
- white varieties fishinglnovel fish;
- the duck meat;
- the flesh of deer;
- lean pieces of meat on the grill;
- pinto beans;
- the eggs;
- the steak of cow's milk.
5. For dessert, you can eat up to 30 grams of black chocolate, baked apple with cinnamon.
If you want to, and skilled approach with the fancy menu from any diet, you can make a interesting and varied. So much so that the proposal of an option very flexible, and it has no major product restrictions.