Female body has a number of features that can occur from year to year.The nuances of health-related mandatory should be considered when drawing up the program of weight loss.A bit of theory: the female body on the threshold of 40 years, faced with changes in hormonal levels, which affects the overall metabolism.Changing the structure of the skin, reduces its elasticity.
Since the age of forty, the level of calcium is reduced annually, bone weakening.Due to slowing metabolism body requires less energy to maintain vital functions, putting too much in the form of fat in the waist and hips.How to lose weight correctly and efficiently?What you should pay attention in the first place?
In no case can sharply limit yourself to a meal or to resort to strict diets.In addition to exacerbation of chronic illnesses or the acquisition of new, nothing good will happen.Of course, fasting is rapidly losing weight, but then not only returns to the previous level, but often increases several times.The explanation is very simple.Weight loss occurs due to dehydration if used in drinking restriction and reduction of lean body mass to fat deal and did not get it.Then, when you return to the old diet hated wrinkles become even more soft and bulky.
principles of supply
Knowing how to lose weight properly and effectively at home, at the same time you can improve the shape, well-being and overall health.The power supply system has to be built on the following principles: the percentage of fat in the diet should be reduced, the basis of the diet should be proteins, mainly dairy products, carbohydrates should come in the form of whole grain cereals, vegetables, fruits and herbs.
Proper breakfast
To get more energy from less food and cheerfully themselves while feeling need to diversify the diet.Now let's talk specifically about how to lose weight properly and effectively.For example, the morning is better to start with a cup filled with warm water and the juice of lemon slices.Half an hour later you can have breakfast.The dish should be:
- a third of complex carbohydrates - cereals, porridge;
- 2/3 of protein - eggs, low-fat cottage cheese, soft cheese;
- else - vitamins, minerals and fiber in the form of fruits, vegetables, nuts, dried fruits, seeds and herbs.
example, you can eat oatmeal with slices of apples, oranges, kiwis, with the addition of walnuts, covered with honey, unleavened bread with soft cheese and herbs, coffee with milk without sugar.This breakfast gives a charge of vivacity and energy, as well as restock calcium and minerals in the female body.
After 2-3 hours, you can make a snack of fresh fruit or vegetables.Before lunch should give the body energy reserve, he will recycle and burn all day.This is the main principle on which the system is based.
Lunch and dinner
If we talk about how to lose weight properly and effectively, you definitely need to think about lunch and dinner.They, too, must be balanced and healthy.
At lunch you can eat vegetable soup, fish with rice, a slice of whole-wheat bread.
Dinner optimally organized no later than 8 pm.At the plate can be lean meat with a small amount of vegetables or salad.An hour and a half before going to sleep well to drink a glass of kefir or yogurt.Here's a rough day diet should be a healthy woman.
How to lose weight properly and effectively after 40 years?
Many believe that the less you eat, the more you grow thin.Such extreme not advise even 20-year-old girl, not to mention the older ladies.It is understood that the method of weight loss after age 40 is different from that applied under the age of 30. Just do not get there!Such an approach is fraught except aggravation of diseases and general malaise.
With the retirement of a woman often loses interest in himself.After all, the work always keeps in good shape.And if you look at the age of 50 to be optimistic?This is the period when you can pay more attention to themselves, spend time with family.Most often in this age appear grandchildren.Why not become slim and active grandmother - the pride of their loved ones.To do this, you need to figure out how to lose weight properly and effectively after 50 years of age-appropriate.
Many experts say that because of the dramatic hormonal changes and slow metabolism, weight control in this age, even dangerous.How to lose weight correctly and efficiently?Of course, the bulk fat after age 50 increase the burden on the cardiovascular system.So we must find a middle ground and not to overdo it in the pursuit of a thin waist.
So, what methods can not be used to lose weight after the age of 50 years:
- Monotonous strict diet.Rapid weight loss as a result of such restrictions brings the body into a state of stress, then it is likely a much larger set of body weight.Also, the radical weight loss contributes to visual aging women.Volumes sharply reduced and the skin, lacking its former elasticity, it droops.
- starvation.This method can be young and put on a hospital bed.
- too intense training program, work to exhaustion.Such a regime is able not only to put the heart, but also lead to inflammation of the joints.We should not forget that during any workout no one is safe from injury.At the age of 50 years after the recovery is very slow.
- Limiting water consumption.The body and without age loses moisture from the tissues, particularly for this reason, reduced skin elasticity, and there are problems with joints.
Stages slimming
If the weight of a woman after the age of 50 years are much higher than normal, it is possible to apply the system of losing weight, consisting of three phases, and based on the power supply system.
- Cleansing the body and accelerate metabolism by reducing the daily intake of food.
- Determining the optimal amount of energy per day, the transition to the diet within a given caloric.
- Securing weight loss results.
first stage
Now we will address the topic of how to lose weight properly and effectively on vegetables.After all, most of these products are low-calorie, they maintain well-being at the expense of fiber, vitamins and minerals.
Day diet is formed on the basis of vegetable dishes, except for potatoes.It can be baked zucchini, cabbage, gherkins, onions, carrots, beets.Of them can cook a stew or salad with olive oil and herbs.Fresh cucumbers, tomatoes, young peas, broccoli - all so helpful and delicious.
Switch to supply such a system should be slowly, gradually introducing more and more plant foods.If you have problems with the intestines, it is better to start with vegetable dishes, steamed.When peristalsis to normal, you can add fresh vegetarian food.At this stage, fiber, like a sponge, pulling from the body.For cleaning do not provoke a malfunction of the gastrointestinal tract, can be added in between meals low-fat yogurt or sour.The first phase lasts about a week.
second stage In the second stage, it is important to adhere to the daily calories 2200 calories.This exercise should be regular.On caloric tables are not difficult to determine how much energy will this or that product.The daily amount of food is best divided into 5-6 receptions.The second phase should last as long as the weight is no longer decreasing.It can take anywhere from one to six months, depending on the amount of extra padding.
third stage
third phase begins when the mark on the scale is stable indicator.At this stage, you hook the result.Ration formed of individual calculation power requirements.
Conclusion
Consuming rate of water (2 liters a day) and regular exercise to help a healthy diet, you can achieve amazing results in reducing weight and improving health.
