The female body has a number of features that can occur every year. Health nuances must be taken into account when compiling a weight loss program. A little theory: the female body at the threshold of 40 years is faced with a change in the hormonal background, which affects the general metabolism. The structure of the skin changes, its elasticity decreases.
Starting from the age of forty, the level of calcium decreases annually, bone tissue weakens. Due to a slowing metabolism, the body requires less energy to support life, putting aside excess fat in the form of fat in the waist and hips. How to lose weight correctly and effectively? What should you pay attention to first of all?
In no case can you sharply limit yourself to eating or resort to the help of strict diets. In addition to exacerbating chronic or acquiring new ailments, nothing good will happen. Of course, during fasting, weight is rapidly lost, but then not only returns to its previous mark, but also often increases several times. The explanation for this is very simple. Weight loss occurs due to dehydration, if a restriction in drinking is applied, as well as a decrease in lean body mass, it does not even come to fat. Then, when you return to the previous diet, hated folds become even softer and more voluminous.
Power System Principles
Knowing how to lose weight correctly and effectively at home, you can simultaneously improve the figure, well-being and health in general. The nutrition system should be based on the following principles: the percentage of fat in food 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 greens.
Proper breakfast
In order to get more energy from less food and feel cheerful at the same time, the diet needs to be diversified as much as possible. Now let's talk more specifically about how to lose weight correctly and effectively. For example, it is better to start the morning with a glass filled with warm water and juice of a lemon wedge. After half an hour you can have breakfast. The plate should consist of:
- one third of complex carbohydrates - cereals, cereal;
- 2/3 of the proteins - scrambled eggs, low-fat cottage cheese, soft cheese;
- the rest is vitamins, minerals and fiber in the form of fruits, vegetables, nuts, dried fruits, seeds, greens.
For example, you can eat oatmeal with slices of apple, orange, kiwi, with the addition of walnuts, sprinkled with honey, a yeast-free bread with soft cheese and herbs, coffee with milk without sugar. Such a breakfast will give a boost of energy and energy, as well as replenish the reserves of calcium and minerals in the female body.
After 2-3 hours, you can have a snack with a fresh fruit or vegetable. Before lunch, the body should be given a supply of energy, which it will process 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 correctly and effectively, then you definitely need to remember about lunch and dinner. They must also be balanced and helpful.
For lunch, you can eat vegetable soup, fish with rice, a slice of whole grain bread.
Dinner is best organized no later than 8 pm. On the plate may be lean meat with a small amount of vegetables or salad. An hour and a half before bedtime, it’s good to drink a glass of kefir or yogurt. Here is such an approximate daily diet should be in a healthy woman.
How to lose weight correctly and effectively after 40 years?
Many are sure that the less you eat, the more you lose weight. You can’t advise such extreme sports even to 20-year-old girls, not to mention older ladies. It is clear that the method of losing weight after 40 years differs from that used at the age of 30. Just do not eat will not work! Such an approach is fraught with exacerbation of disease and general malaise.
With retirement, a woman often completely loses interest in herself. After all, work always keeps you in good shape. And if you look at the age of 50 with optimism? This is the period when you can pay more attention to yourself, spend time with your family. Most often, grandchildren appear at this age. Why not become a slender and active grandmother - the pride of your loved ones. To do this, you need to figure out how to lose weight correctly and effectively after 50 years, taking into account age-related characteristics.
Many experts argue that due to cardinal hormonal changes and slow metabolism, the fight against excess weight at this age is even dangerous. And how to lose weight correctly and effectively? Of course, body fat over the age of 50 increases the load on the cardiovascular system. So you should find a middle ground and not overdo it in the pursuit of a thin waist.
So, what methods can not be used for weight loss after the age of 50:
- Monotonous tight diets. Rapid weight loss as a result of such restrictions leads the body into a state of stress, after which it is likely to gain much more body weight. Also, radical weight loss contributes to the visual aging of women. Volumes sharply decrease and the skin, not possessing the former elasticity, sags.
- Starvation. This method can also put the young in a hospital bed.
- Too intense training program, work to exhaustion. Such a regime can not only plant a heart, but also lead to inflammation of the joints. It should not be forgotten that during any workout no one is safe from injuries. After age 50, recovery is very slow.
- Limit water consumption. The body already loses moisture from the tissues with age, in particular for this reason, the elasticity of the skin decreases, as well as problems with joints.
Stages of losing weight
If the weight of a woman over the age of 50 is much higher than the norm, you can apply a three-stage weight loss system based on a nutrition system.
- Cleansing the body and accelerating metabolism by reducing daily food intake.
- Determining the optimal amount of energy per day, switching to a diet within a given calorie content.
- Consolidation of the results of weight loss.
First step
Now we will touch on the topic of how to lose weight properly and effectively on vegetables. After all, these products are mostly low-calorie, they support good health due to fiber, vitamins and trace elements.
The daily diet is formed on the basis of vegetable dishes, with the exception of potatoes. It can be baked zucchini, cabbage, gherkins, onions, carrots, beets. From them you can cook stew or salad with olive oil and herbs. Fresh cucumbers, tomatoes, young peas, broccoli cabbage - all this is so healthy and tasty.
Switch to a similar nutrition system should be leisurely, gradually introducing an increasing number of plant products. If there are problems with the intestines, then it is better to start with steamed vegetable dishes. When peristalsis returns to normal, you can add fresh plant foods. At this stage, fiber, like a sponge, draws toxins from the body. So that cleansing does not provoke a malfunction in the gastrointestinal tract, you can add low-fat kefir or yogurt in the intervals between meals. The first stage lasts about a week.
Second phase
At the second stage, it is important to adhere to a daily calorie amount of 2200 kilocalories. In this case, physical activity should be regular. According to the calorie tables, it is not difficult to determine how much energy a particular product will bring. The daily amount of food is better divided into 5-6 receptions. The second stage should last until the weight ceases to decrease. This can take from a month to six months, depending on the number of extra pounds.
Third stage
The third phase begins when the mark on the balance has a stable indicator. At this stage, you consolidate the result. The diet is formed from an individual calculation of energy requirements.
Conclusion
By consuming the norm of water (2 liters per day) and conducting regular training to help you eat right, you can achieve amazing results in weight loss and better health.