How to lose weight the woman advice

Modern weight loss methods are so diverse that the ignorant person then you will not understand. Not to buy into numerous advertising tricks, behind which lies a frank sell, it is worth considering the basic principles of dumping of excess weight. Possessing information, you can choose an effective method that will help to achieve real results.

Myth

If you are wondering how to lose weight, read this article to the end. First you need to understand what are the myths about losing weight.

1. Quick fat reduction.

Even if the weight starts to drop rapidly, this happens because of the removal of excess moisture, as well as reducing the volume of the internal organs by reducing the amount of food consumed. The fat accumulated in certain areas of the body will go into the last turn, and only if regular targeted training. Visceral fat, which forms a shell around the internal organs and has a protective role decreases only subject to a balanced diet.

2. Proper weight loss allows you to forget about the problem of weight gain for all.

Extra weight somehow returned. Due to hormonal surges, age and other factors, the body is altered. However, if a balanced diet, regular exercise, and normal sleep come into the habit, people will not only slimmer, but also healthier.

3. The correct method of losing weight instantly accelerates metabolism.

In fact, a comprehensive solution for weight loss is very effective in normalizing metabolism. However, this process usually takes a long time. It should not aim for a quick, and long-lasting results.

Now that you know about the basic myths that accompany most of the advertising slogans for products for weight loss, you can initially determine what manufacturers promise - the truth, and what - lies.

How to lose weight, regardless of age and gender? Let us consider three basic methods.

efficient power supply system

The food - a source of energy, it must be ingested in exactly that amount that is necessary for life support and maintain an active lifestyle. Any weight loss program starts with a dietary menu. Lose Weight correctly - does not mean do not eat anything. The diet should be complete and cover the body's need for protein, carbohydrates, fats, vitamins, minerals and other nutrients.

How to start losing weight right? It is necessary to increase the difference between the amount consumed and expended energy. In other words, there is need less and move more. This principle, applied a one-time, giving the body a boost, and he begins to use energy resources more actively. This period start metabolism will take about 7-10 days. Next should follow general guidelines and consume 2200-2700 kcal for women, men - from 2800 kcal per day or more, depending on the category of daily physical or mental activity.

Do not forget about drinking regime. After all, people often confuse thirst with hunger. If we drink at least 2 liters of purified water per day, thus losing weight properly as give you the opportunity to bring the body toxins naturally.

An active lifestyle

How to lose weight properly and effectively? Who we will investigate this issue. On how frequently and intensely people moving, it depends on the amount of energy costs. Active Mode helps to not only burn calories received with food, but also contributes to well-being. When driving the emergence of stagnant processes is reduced to zero, normal hormones, trains the heart, muscle tissue is in good shape, which is what it is - a major consumer of energy obtained from food. Therefore, man developed physically, expends more calories even at rest. We are thinking about how to start losing weight right? Immediately tune in to regular exercise. It can be not only special training, but also ordinary acts committed on a daily basis. Instead of trips to transport better to walk a few stops on foot, the apartment is useful to climb the stairs rather than the elevator, and vygulivaya dog, instead of smoking a cigarette better workout on the bar. Increasing their activity and adhering to a balanced diet, we do not notice how gradually losing weight properly.

sufficient sleep time

Some people believe that fat around the abdomen and hips are formed at those people who go late and sleep less than 7 hours a day. Restful sleep is an essential part of weight loss program. When a person sleeps, he refreshes. If you do not have enough sleep, increase appetite. As a result, the amount of food eaten, as a rule, more than what is actually needed. If you are interested in how to lose weight properly and effectively at home, something about healthy sleep (from 11 pm until 6-7 am) must not be forgotten.

Method

So, it was a review of the general principles of the fight against excess weight. Next, consider the methodology of how to lose weight a woman.

Tight schedule, family, household chores ... time to eat is possible to carve out only when everything is done, as a result of the weight of the food begins to grow. Sometimes the cause of extra kilos are hormonal disruptions. Wrong to think that if the whole day there, and in the evening will give your stomach, then we lose weight. Proper nutrition - the basis for maintaining the harmony of shapes. It is not only the silhouette must be pleasing to the eye, but also the youth of the skin, nails and hair condition. Besides the beauty, we need forces on numerous cases.

Choosing healthy food is about the

The first time when a woman starts to slow down the metabolism, stepping on the threshold of 30 years. Since this age, the body is losing about 1% of muscle mass, gradually changing bone structure. How to lose weight after 30 years? It is necessary to follow some recommendations. What kind? Now we will tell. Unloading week has, in 20 years of age, will not help. The diet is necessary to be age-appropriate. For example, the menu for the day might be:

• Breakfast: cottage cheese - 100 g soft cheese - 50 g, vegetable / fruit salad with a few spoonfuls of yogurt, 2 small loaves of bread from wheat flour, tea / coffee without sugar;
• snack - apple green / cucumber;
• Lunch: soup, vegetables, lean beef - 100 g vegetable salad with pepper and olive oil;
• lunch: 250 ml of buttermilk / yoghurt / curd, apple / avocado / cucumber / spinach;
• Dinner: cheese 100 g / goat cheese with herbs or greek salad with feta, unleavened bread.

Nutrition Tips

In the event of an uncontrolled hunger allowed to eat or drink green vegetable smoothie greens. It is necessary to completely eliminate sugar, and limit salt intake. It is usually better to replace the sea, the harm from it is much less. The salads are recommended to add spices, which affect the body like fat burners. These include cinnamon, ginger, white pepper, oregano, mint. Here's how to lose weight after 30 to remain vigorous, young and energetic!

For the template menu, you can add your products. The basis of the diet - proteins and carbohydrates derived from vegetables. Eating in this way, we lose weight properly.

Exercise

An important and effective component weight reduction process is physical activity. How to lose weight? Women after 30 should pay special attention to training, because muscle mass decreases every year due to the decrease of physical activity and hormonal changes. In many women's sports centers offer comprehensive solutions on how to lose weight properly and effectively. They are based on the principles of a balanced diet and regular exercise complex.

employment must devote not less than 4 hours per week is optimal to exercise every other day. Thus muscles will get the time to full recovery, during which there is bulk growth. If the body is already trained, you can practice every day, alternating cardio with power. Each of them should begin with a 20 minute warm-up, to warm up the muscles and ligaments. Then, if it's cardio, you can take the time to run, rhythmic walking, jumping rope, or aerobic exercise. When the power after a workout session should work with the weighting. In one workout is best to work out your leg muscles and press next - back and upper body. During exercise it is necessary to follow the breath. Check out the exercises you need to stretch.

Now we know how to lose weight. As you can see, can not do without sports.

Finally, consider useful drink recipes

In many women's magazines experts on weight management give advice on how to lose weight properly and effectively at home. Is that possible to do it yourself? It is!

Bases of proper nutrition, we have reviewed. You can only add a few recipes. For example, wishing to lose weight will benefit ginger drink. For its preparation require several pieces of root and 250-300 mL boiling water. Bay ginger with hot water, it is necessary to give him infusions to cool. Upon reaching room temperature, can be added a teaspoon of honey. Excellent toning effect is provided.

Imperceptibly we lose weight right at home when we drink green tea. It is rich in trace elements, speeds up the metabolism.

Smoothies

A great way to lose weight is a smoothie made from kiwi and spinach. This cocktail - the champion on the content of vitamins, minerals and nutrients. Due spinach is rich in vegetable protein which is the basic building blocks for muscle tissue. To prepare the required 1-2 kiwi fruit, and 5-7 large leaves of spinach. With all you need to chop the blender.

In using these cocktails, we lose weight right at home.

Getting weight loss process, do not forget about good rest. No wonder the world-famous movie star of her beauty secret is called night's sleep. Of course, they can not do without beauty care professionals and all sorts of beauty shots, but with such a busy schedule and constant stress health also requires support. That dream is the basis of the normal functioning of the nervous system. This is the period when the brain is able to reboot. Relaxation positive effect on appearance. Slim figure - is no exception.

Conclusion

Let's summarize. To purchase a graceful silhouette, it should be integrated and responsible approach to the process of losing weight. Only then will succeed!