Probably every woman at least once in life faced with the problem of excess weight. Some people prefer to give up on myself, continue to eat sweets, eat fast food monthly and buy new stuff every time larger. Someone not willing to put up with the situation and stubbornly continues to struggle with unwanted pounds, to torture yourself with fasting or using one and then the other popular diet for women. What is most sad, and in the first and in the second case, the results are quite similar: the weight does not decrease. And if you manage to lose a little weight, the kilos come back again soon.
Obesity in women
About obesity in women and men say if the body mass index exceeds 25. Recall, it is calculated according to the formula: weight (in kilograms) divided by height (in meters) squared. Norm is the body mass index (BMI), which is in the range 19 to 22, 9. The figure of 23 to 24.9 indicates the presence of excess weight. The value of BMI that exceeds 25, clearly says about obesity. Some nutritionists suggest using a simple formula: if the height (in inches) subtract the amount of body mass (in kg), it should have a number of at least 100. Otherwise is the place excess weight and increases the risk of obesity in women.
How to avoid excess weight in women? The answer is obvious: every day you should consume as much calories, how much is consumed from food.
If overweight women have available, it is necessary to expend more energy than comes from food. In this case, triggered mechanisms of spending accumulated "reserve" of fat.
Calorie allowance for women
It is known that the lion's share of energy obtained from food consumed by the body to ensure their own livelihoods. It is also known that metabolism changes with age: in young metabolism going faster and harder with age, they slow down.
In addition, the number of calories expended depends on the sex of the person, his life, on the ratio of fat and muscle tissue. The last is crucial, because muscle tissue consumes three times more energy than an equal weight amount of fat. Thus, the conclusion is that women who have the same weight, but different ratio of muscle and adipose tissue, will require different amounts of energy: calorie allowance for women with more muscle mass will be higher.
There is therefore nothing surprising in the fact that two women can eat the same but one of them will continue to stay slim and the other plump.
Daily calorie consumption in women given lifestyle and age, is the following value.
With a sedentary lifestyle:
- women 19-25 years old – 2000 kcal;
- women correspond 26-50 years – 1800 kcal;
- women 51 years and older – 1600 kcal.
With an average activity:
- women 19-25 years – 2200 kcal;
- women correspond 26-50 years old – 2000 kcal;
- women 51 years and older — 1,800 kcal.
With the active lifestyle:
- women 19-30 years – 2400 kcal;
- women 31-60 years – 2200 kcal;
- women 61 years and older – 2000 kcal.
Sedentary is a way of life, when a woman devotes movement activity at least 30 minutes a day. Under physical activity includes not only exercise, but walking, climbing stairs, cleaning the house, working on the plot and more.
The average activity implies a way of life in which motor activity is given daily 30 to 60 minutes.
With the active lifestyle of physical activity of medium intensity daily duration of over one hour.
Based on the data, it is easy to make a diet for women that would be contained in the daily diet of 200-300 calories than consumed.
Moreover, making a diet for women, it would be preferable to work in two directions. On the one hand, you want to adjust the menu, given the calorie intake for women. On the other hand, it is necessary to increase activity, at least to the average level.
Diet menu for weight loss for women
Diet for weight loss for women is based on the following principles:
- meals should be 4-5 meals a day, small portions;
- in the menu should include both proteins and carbohydrates;
- preference for vegetable oils – olive etc.;
- the menu must be fresh vegetables and fruits;
- uglevodosoderzhaschie products recommended to use in the first half of the day, it is desirable that it was a product with a low glycemic index;
- dinner to be held not later than 3-4 hours before bedtime;
- from salt and sugar diet for women to refuse not forced, but their use should be strictly limited;
- daily drink at least 1, 5 l of filtered water;
- limit the consumption of white bread, sweet yeast, candy and chocolate;
- imposed a taboo on all kinds of fast food and carbonated beverages;
- recommended complete abstinence from alcohol.
Sample menu diet for women for weight loss.
Breakfast. 50 grams of cereals and 150 g low-fat yogurt or yogurt, a Cup of tea or coffee (strong) with no sugar. Or: oatmeal on the water with dried apricots, prunes or pieces of Apple, broth hips. As a variant: a thin slice of black bread and 30 g of cheese fat content of not higher than 45%, coffee with milk and 1 teaspoon sugar.
The second Breakfast. Fresh fruit: Apple or orange or two kiwis, two Mandarin.
Lunch. Half plate of cabbage on a low-fat chicken broth, chicken breast with a side dish of boiled green beans, a salad of fresh tomatoes and cucumbers with 1 teaspoon of vegetable oil. As an option: 150-200 ml vegetarian vegetable soup, 2-3 tbsp mashed potatoes and cutlet from minced fish, cutting fresh vegetables.
An afternoon snack. A glass of kefir 1% fat or natural yoghurt, a handful of walnut kernels or hazelnuts.
Dinner. Buckwheat and a fresh salad. Or: boiled cauliflower and 100g steamed salmon. As an option: 70-100 g low fat cottage cheese and a glass of herbal tea or stewed fruit without sugar.
The portion size depends on the lifestyle and age of the woman.
Weight loss in this diet for women is gradually. The body does not feel stress, improves metabolism, normalizes the amount of sugar in the blood. The skin does not SAG, as happens during sudden weight loss. The feeling of hunger due to frequent meals does not cause discomfort. Excess weight in women, usually takes forever due to the smooth transition to a healthy diet.
If you want to somewhat speed up the process of weight loss can 1 times a week (not more!) to arrange a day of fasting by drinking only water. After discharge day it is recommended to go back to the menu diet for women.
The best effect can be achieved if a diet for women to combine with tiring workouts interval method.
The basic principles of diets for weight loss for women detailed menu for a week
To lose weight within a short period of time, women need to limit fat intake.
The day you can eat no more than 25 grams of fat. It is desirable that he did in the body from food, and a tablespoon of fish oil, drinking on an empty stomach. If fish oil relationships are bad, then it can be replaced by natural vegetable oils such as soybean, sunflower. Other fatty foods and dishes should be excluded from the diet.
Among them are:
- fats of animal origin;
- the cakes and pastries.
Such a restriction of fat in one week not only to speed up the process of getting rid of excess weight, but also for the body to be useful.
Another principle of diet for weight loss women limit the consumption of carbohydrates. We are treated like sweet – sugar, honey, candy, and savory – bread, cereals. If in the case of the savory varieties is still possible, assumptions to the menu, from sweet have to give up completely. A product like milk, the diet will need to replace other dairy products with low fat – yogurt, yogurt, cottage cheese, whey.
Will have to eliminate from the diet any fatty products, which usually contains a large amount of calories and preservatives, and they are the body which lose weight to anything. Among such products are:
- chips, crackers and other snacks;
- any canned food, including packaged juices;
- fast food.
Gradually the need to make the transition to food with the priority of dishes from brown rice, oatmeal, beans.
Special attention should be paid to this component of the diet, as protein that are very essential muscles of the human body. Enough protein in the body does not appear the feeling of fatigue, weakness. In order to calculate the daily rate of protein, multiply the weight in kilograms by the number of 1.6. The result will be the desired amount, which should be followed during the diet.
Menu planning for 7 days diet
An example of correct menu for women diet, which can eliminate excess weight without harm for health, is to combine the allowed foods given the calories of each dish.
For each of the 7 days, you have to choose one of the suggested breakfasts, Lunches and dinners. Every meal is a balanced diet, the relevant rules of food combining.
The Breakfast options 7 days:
1. A small portion of salad 160-200 g, a Cup of yogurt, a piece of bread whole-grain.
2. 100-150 grams of oatmeal or wheat cereal, 300 g of various berries and green tea, with a spoonful of honey.
3. Low-fat cottage cheese 200 g sour cream with a minimum fat content, supplemented with berries from 200 to 300 g and stewed fruit.
4. Omelette of 2 eggs with greens, 2 rye bread, juice and an Apple for dessert.
5. Vegetable salad, 1-2 boiled eggs, bread and green tea.
6. Oatmeal with raisins, 1 soft-boiled egg, a Cup of yogurt.
7. Any cereal of choice (wheat, oat, oat) with a portion of fruit up to 300 grams, green tea or compote of dried fruits.
The options of meals for 7 days:
1. Soup with vegetables, the second – porridge on the water with chicken cutlet, steamed and a side salad.
2. Vegetable soup on low-fat chicken broth, you can eat 2 loaves, the second buckwheat porridge with boiled chicken and drink a glass of natural orange juice.
3. Portion of borscht vegetarian recipe, 2 small loaves of bread, portion of salad potatoes.
4. Fish soup with low-fat fish species, a portion of boiled brown rice with steamed beef cutlet, vegetable salad from cabbage, carrots and greens, green tea without sugar.
5. Chicken soup, a slice of whole-grain bread (small), second boil pasta durum grind low-fat cheese, sprinkle with greens, make a salad with tomato and cucumber. Drink a glass of unsweetened fruit compote.
6. Vegetable soup in meat broth, a couple of crispbread, buckwheat with chicken breast, salad with cabbage and cucumber and tea without sugar.
7. Cream soup with sour cream and mushrooms (need to choose low fat product), to the first to prepare rice cakes for the second boil the potatoes, make any vegetable salad and tea.
Dinner options 7 days:
1. To cook the fish or shrimp in the amount of 300 grams, put them on a vegetable bed of steamed broccoli, green beans, zucchini with the addition of herbs and sea salt. Tea without sweeteners.
2. Any kind of porridge made with water with steam chicken cutlet and compote.
3. Boiled chicken breast with vegetable salad, green tea.
4. Rice porridge with added vegetables – green peas, broccoli, carrots, beans, peppers, a Cup of yogurt.
5. Serving of non-fat cheese, you can add a little sour cream, cabbage salad, greens and cucumbers – serving up to 300 g, tea without sugar.
6. Salad with your favorite fruit, dressed with low-fat yogurt, and tea or compote.
7. To cook a French omelette with tomatoe, greens and cheese, eat 1 orange and drink a glass of kefir with a minimum fat content.
If there's five, six meals a day, in between main meals you can add these snacks:
- cottage cheese with fruit;
- 2 eggs – if this day in other meals no eggs;
- 100-150 g of fresh berries with a few crackers;
- 30 g of nuts;
- yogurt with fruits;
- any fruit choice is allowed there is even a bananas;
- a Cup of yogurt, rye bread.
Moreover, the portions for Breakfast, lunch and dinner will need to decrease, ideally to reduce in 2 times.
Option one-a-day diet with an increased amount of protein in the diet:
1. Breakfast: flax cereal — 1 Cup any fruit, alternative – bread whole-grain with peanut butter and fruit.
2. Lunch: Delicious salad from such ingredients: Romen, goat cheese, cucumber, avocado, sunflower seeds, spicy vegetarian vegetable soup with a slice of bread.
3. Snack: grated carrot, hummus – no more than 5-6 V. L. or potato homemade potato chips without salt.
4. Dinner: Protein dishes on a bed of greens and vegetable salad. Among non-standard and unusual sources of protein are:
- white varieties of industrial fish;
- lean part of beef on the grill;
- Pinto beans;
- steak from cow's milk.
5. For dessert, you can eat up to 30 grams dark chocolate, baked apples with cinnamon.
If you wish, and skillful approach with a fantasy menu of any diet can be made interesting and varied. Moreover, the proposed option is quite flexible and has no large restrictions on the products.