The need to lose weight for women over 50 is dictated not only by the desire to look young and attractive, but also the desire to improve their health. At this age, every extra kilo increases the risk of development of diabetes, cancer and cardiovascular diseases. It is therefore important to monitor themselves and to adhere to the special system of power, which will not only help get rid of fat ballast, but also to strengthen the body. The task is complicated by the fact that women at this stage of life abruptly slows down metabolism, resulting in relieving stored fats becomes incredibly difficult.</1_img>
The desire to lose weight after 50 years is banal and health care. The older a person is, the more dangerous than his body fat. Affected joints, swollen extremities, unstable blood pressure, increasing blood sugar levels. From all this we can get rid of, if you normalize weight and relieve accumulated over many years pounds.
How to lose weight at 50
The primary task is to tune on a proper diet, healthy lifestyle and realize that this is not some temporary action for a period of 2, 4, 10 weeks. This should be the rule of life — an active lifestyle, proper nutrition and regular doctor visits. Only with this approach to their health woman lose weight and prevent its return.
It was at this period of age often have hormonal changes the female body — menopause. This leads to Pellicientes emotional background, irritability, apathy, increased fatigue. Hormonal changes leads to deterioration of metabolism, and provokes weight gain. No reason to panic — if the mind to take up the case, then any age can get rid of extra pounds and look perfect.
The difficulty is that with age, the skin loses its elasticity, so after weight loss is hard to bring myself up — it seems that the skin hangs, and it looks very inhonesta sunt quæ. This is another reason to lose weight gradually so as not to provoke the appearance of ugly wrinkles.
Diet rules after 50
- You will lose weight slowly and reluctantly — have to exert much more effort than in his youth.
- Diet should focus on slow but steady weight loss.
- Prohibited low-calorie diets, which involves fasting and monotonous food.
- You need to take vitamins, micro and macro, to monitor the balance BZHU in food. The carbs should be 30-35%, proteins — 15-20%.
- It is important to regularly engage in light fitness, Pilates or daily walk in the fresh air.
- Will have to work on your mindset, get rid of negative emotions and focus on the result — a positive emotional background to speed up weight loss.
- The main enemy of the shape — overeating. Eat slowly to feel fuller sooner.
- It is important to control the blood sugar level, body temperature, pressure. When sudden changes of these parameters is necessary to see a doctor.
- The most comfortable and safe losing weight after 50 — no more than 0.5-1 kg per week. It is a long process that involves a thorough and relentless work on yourself.
- Sometimes you can pamper yourself with favorite foods, even if they fall into the category of prohibited. For example, a banana and a couple slices of chocolate — the perfect remedy for depression and fatigue.
The selection of slimming products is dictated not so much a diet as a healthy eating habits. At the time of redemption (and preferably for life) will have to give up fast food, smoked, salted foods. The latter attract the fluid, which leads to the formation of edema and, consequently, to an even greater weight. Fall under the ban of fizzy drinks, strong and sweet alcohol. Will have to forget about the spicy food, dedidissent culpantes appetite and causes "hot flashes" in women at the menopause. It is very important to permanently remove from the diet of cakes, sweets and pastry — they are rich in fast carbs that are instantly absorbed and easily deposited on the sides. Will have to limit the amount of meat (pork, beef, lamb)— it is way too heavy for the digestion, creating a burden for the liver, pancreas and the entire digestive tract.</2_img>
- The basis of food — plant foods. Every day should eat vegetables, fruits, herbs — they should be in the diet of 50-60%.
- Special attention is paid to the balance of vitamins b, A, E, PP and polyunsaturated fatty acids in foods — choose foods rich in these elements.
- It's important to eat fractional and often and in small portions. In this case, digestion takes a lot of energy, and the size of the stomach with reduced.
- Refrain from tea and any drinks after the meal. It is advisable to drink 30-40 minutes after eating.
- The main sources of protein — seafood, lean fish, rabbit, poultry (chicken, Turkey) and beef.
- The serving size should not exceed 250-300 grams.
The sports component
In women after 50 drops sharply physical activity. This is due, primarily, age-related changes. And it is very often the ladies fall into a vicious circle: not doing sports because of a health condition they recover, which leads to more problems. So give up physical activity impossible. You only need to choose it in such a way that it was beneficial for the body and does not lead to excessive loads. For that, you should consult a doctor and seek a competent coach who will be an individual training program taking into account the age and state of health.
As exercise a preference for walking, moderate sessions at the gym, Pilates and yoga. To cardio loads, if you never before was not engaged, must be approached very cautiously, only after a full examination and consultation with a doctor.
Health and contraindications all different — ideally, diet weight loss diet will be developed by the dietitian, assessing your health, features the work of internal organs, chronic diseases. However, understanding the principles of healthy eating and knowing the characteristics of your body, you will be able to make for themselves a comfortable menu. But this does not negate regular visits to specialists for control of his fortune.
If you do not plan to radically change your lifestyle, but want to get in shape before a holiday or a vacation, it is diet menu for women over 50 will help you to lose per week is 2-3 kilos. If you increase physical activity and will not neglect Hiking in the fresh air.Monday:
- oatmeal and green tea, apples;
- soup with vegetables and salad, tea;
- low-fat yogurt;
- potatoes and salad;
- low-fat yogurt, Apple.
- portion of cottage cheese, tea, pears or apples;
- a piece of fish, grilled vegetables;
- the fruit mix;
- scrambled eggs, citrus;
- rice milk, juice, grapes;
- chicken cutlets, cream of cabbage soup;
- cucurbita pancakes, cucumbers and tomatoes;
- green tea.
- oatmeal with berries, coffee with milk, cheeseburgers;
- portion of chicken breast, lettuce with cucumbers;
- tomato juice;
- potatoes with fish meatballs;
- casserole with cottage cheese and raisins, tea, 2 eggs;
- mackerel, grilled vegetables;
- buckwheat porridge, seafood salad;
- the seaweed salad with carrots, a few nuts, an orange and fruit compote;
- chicken soup, a piece of cheese;
- tea with honey;
- one serving of beef, grilled, steamed veggies;
- the juice from the vegetables.
- beetroot-garlic salad, tea, plum;
- potatoes with green peas, steam the heck;
- Apple juice;
- ear and steamed vegetables;
For a month
Planning to reconsider its attitude to a healthy diet and completely change your diet — take a step towards a healthy lifestyle. In this case, the diet recommend a long as possible life. Menu can be on their own, guided by the principles of nutrition for women after 50. Offer a variety of options of meals that you can combine at their discretion, trying to make the diet varied and healthy.</3_img> Breakfast
- Oatmeal with dried fruit or with milk and honey.
- Low-fat cottage cheese with berries and sour cream.
- Scrambled eggs and a cheese sandwich.
- Fruit sliced with sour cream.
- butyrum casserole.
- Buckwheat porridge with berries.
- Buckwheat porridge with vegetables.
- Vegetable soup and a piece of bread.
- Polenta with chicken pectus.
- Boiled potatoes with cucumbers and tomatoes.
- Grilled fish with vegetables.
- Vegetarian cabbage rolls.
- A glass of fruit or vegetable juice.
- Kefir or ryazhenka.
- Low-fat yogurt.
- Fruit — Apple, pear or orange.
- Boiled fish and vegetable salad.
- 1 potatoes and roasted vegetables.
- A vegetable stew.
- Rice vinaigrette.
- Roasted cauliflower and tomatoes.
- Buckwheat and chicken cutlet.
If you follow this menu for quite some time, then allowed a small relief in the form of extra bread, fruit or serving of vegetables. Not more than 1 time per week you are allowed a glass of dry red wine.
Popular diets for women after 50
Many of the author's techniques adapted to women age and produce less compared to the basic menu protein diet and more balanced diet. Diets for women after 50 not only help to gradually get rid of excess weight, but to keep the result at the desired level.
Queen Margaret has developed a system of diet for different age groups, one of which is women after 50. Food for this program meets all the principles of healthy food and 5-6 approaches to food, small portions, drinking plenty of fluids. The nutritionist in the program are not forced to completely abandon their favorite muffins and pastries, however, its amount in the diet should be very limited. Besides eat all the sweets you need in the morning to the evening all the fast carbs, the body has already processed. Dinner must sooner — not later than 18:00 PM, after which any food banned. You can only treat yourself to a Cup of low-fat yogurt.Menu
Thinking through the menu, remember: it's not WHAT you eat, and HOW much. Follow the calorie content of food and its saltiness. Possible white poison completely eliminate from the diet — a vital necessity in it, and damage it a lot. Instead of salt on the diet after 50 are allowed lemon juice, soy sauce, seasoning and herbs. To give up bread too, not necessary but it is better to choose grains or furfures bread.7 days The diet is quite gentle and balanced. Gets rid of 1-1,5 kg of excess weight per week. Monday:
- kefir or yogurt, a piece of pineapple;
- chicken fillet with asparagus;
- vegetable soup;
- lettuce with seafood.
- portion of cottage cheese with berries, carrot salad with sour cream;
- a piece of fish with vegetables;
- cauliflower with egg.
- scrambled eggs with herbs with 1, 5 eggs (2 protein and 1 egg yolk), 200 g of berries;
- fish and spinach;
- rice and vegetables, pepper;
- lean meat with steamed vegetables;
- mushrooms with spinach.
- oatmeal with honey, Apple and berries juice;
- steam fish with fresh vegetable mix;
- 3-4 pieces of almonds;
- egg, steamed vegetables.
- buckwheat with carrots, onions, and cucumbers;
- chicken with lettuce;
- dried fruits;
- fish with cauliflower.
- cucurbita pancakes with greens, yoghurt, fruits and honey;
- meat with assorted vegetables;
- the potatoes "in uniform", cucumbers with tomatoes.
inebriat on the eve of rice, on the morning of lava and ulcus for 15 minutes. Add a little honey. You must drink abundantly, however, you should not do this directly before going to sleep, otherwise tomorrow morning you will find swelling. The rice diet is a good cleansing of body from toxins, but to stick to such a diet is not recommended more than 3 days.The second stage is the protein
In the next three days eat lean fish and chicken. Also in the morning and during the day you can eat 3 teaspoon of honey with a glass of water. On the day set aside 1.2 kg chicken or 0.8 fillet of Pollock, cod or hake. All this folliculos germinaret, divided into 5 portions and eaten in several stages with an interval of 2.5-3 hours. Chicken and fish days should be alternated in random order. Fish permitted to Supplement the lemon juice and herbs. At this stage, due to the abundance of the protein actively to burn fat.The third stage — vegetables
Day given pounds of vegetables, mostly white and green — cabbage, zucchini, cucumbers and onions. In small quantities allowed are carrots, tomatoes, pumpkins. Is it possible raw or steamed, whenever possible alternating different kinds of vegetables. The task of this stage is to saturate the body with vitamins and reduce belly.
The tenth day, you can do fasting, eating only low-fat yogurt and oranges. Then gradually step out of the diet, gradually adding in the diet of new foods.
Drinking (for the lazy)
Feature of weight loss for this method is that it is necessary to establish the drinking regime. Drink is only pure non-carbonated water. All the rest is juices, teas, fruit drinks and soft drinks, perceived by the body as liquid food. To lose weight on diet after 50, a woman is recommended to drink at least 2 liters of water. "Nothing new!" — you say? In fact, a new eat and drink water not recommended after meals, and before. First of all, I woke up — drank a glass of water at room temperature. This starts the metabolism and will help to quickly recover after a night's rest. Before Breakfast, lunch and other meals also drink water. The trick is in the fact that the water fills the stomach and plenty to eat you just can not.</4_img>