How to lose weight after 45 years woman – tipsnutritionist

  • 1 How to lose weight a woman after 45 years?
    • 1.1 Полезные советы nutritionist
    • 1.2 How to improve metabolism after 45 years?
    • 1.3 Sample menu
    • 1.4 Simple effective tips

Aging induces the process of restructuring the entire body. One of
The most unpleasant surprises of aging is overweight.
Slow metabolism – a problem that appears over the years. With
this muscle mass decreases after 40 years.

The right diet will adjust the weight and you will again
look fresh and beautiful, as in youth. The easiest option is
diet for the lazy.

Contents

How to lose weight a woman after 45 years?

In order to lose weight, a woman after 45 years must be kept.
calorie count. In youth you can eat high-calorie foods.
After 40, they need to be excluded from the menu.

The problem of slow metabolism means you need more
move to successfully lose weight and calories consumed
успешно сжигались. Movement allows you to improve the exchange process
substances. Начать стоит с малого — больше ходить пешком (минимум
30 minutes a day).

After 40 years, women tend to lose muscle and bone.
tissue. They are transformed into a fatty layer. Required
add physical exertion with weighting, especially if you
do at home.

Lose weight and look young will help aerobic exercise. Also
They are good for the lungs and heart. Walking is one of simple and easy
exercises available to any woman. Lose weight and help ordinary
walking in the evening or in the morning.

Also похудеть и выглядеть еще моложе можно при помощи йоги. She is
helps improve health, gives the body flexibility by making it
easy, eliminating the tightness. It should start with basic
exercise. But do not forget that yoga provides and
specific menu. His goal is to eat right. Yoga complex
makes slimming right, burns fats, without the possibility of them
appearances again.

Skin problems caused by diet, cycle change, or abrupt
weight gain will help decide the tips of the endocrinologist.

Полезные советы nutritionist

A woman after 45 years is hard to lose weight on her own.
ATыглядеть молодой и подтянутой ей помогут советы nutritionist. is he
will help to make the menu correctly, explain how it should be
nutrition while losing weight. In order to lose weight, the principle is used.
nutrition, which is based on 3 factors: food quality,
number and frequency.

To look younger than his years, and to envy even young
girls, a woman after 45 years will help expert advice.

How to lose weight after 45 years woman – tips
nutritionist:

  1. A woman of these years to lose weight and not gain weight,
    You must carefully select the menu. Fully exclude fast –
    food, fatty and salty foods, sugar and refined carbohydrates. So
    It’s enough for a woman to include in the diet at least 46 g of protein, then
    as a man needs 56+ g of protein. Regular gymnastics requires
    consumption of up to 0.9 g of protein per 1 kg of body weight.
  2. Proper nutrition and weight control will help zoning
    plates: cover more than half of the dish surface with fresh vegetables,
    or fruit, the remaining half is divided between proteins and lungs
    carbohydrates (pasta, beans, lentils). To lose weight to a woman not
    it is worth forgetting to count calories. You can do this manually, or
    download an application to help lose weight
    online. 
  3. A woman after 45 needs split meals. This allows
    avoid the feeling of hunger between meals and activates the exchange
    substances. Nutritionists recommend that breakfast and snack not exceed
    100 calories.
  4. Do not drink. Weight loss will be slower since
    The process of digesting food will last longer. Drunk glass
    liquids half an hour before meals on the contrary – prepare the stomach to receive
    food.
  5. Lose weight after 40 will help correctly set goals. Not
    really lose weight in a week by 20 kg. Soая цель только убавит
    confidence and bring disappointment in the initiated case.

Proper balanced nutrition looks like
So:

Day 1

Завтрак: свежевыжатый морковный сок, овсяная
каша с творог и яблоком.

Ланч: сливы (3-4 шт).

Обед: постный суп, салат с томатами и
broccoli.

Полдник: натуральный йогурт с курагой.

Ужин: белая рыба нежирных сортов, ромашковый
tea, salad (tomatoes, cucumbers, arugula, lettuce, parsley,
cheese, seasoned with olive oil and lemon).

Snack: kefir.

Day 2

Завтрак: свежевыжатый сок из огурца, зеленого
apples, celery stalks, parsley and boiled rice.

Ланч: любой цитрус.

Обед: суп с фрикадельками, приготовленные на
a couple of zucchini, tomatoes, asparagus, sweet peppers.

Полдник:  салат из свежей капусты и
apples.

Ужин: отварной кролик с цветной капустой,
tomatoes, dill, spinach.

Перекус: натуральный йогурт.

Day 3

Завтрак: белковый омлет, ломтик бездрожжевого
bran bread, fresh apple juice.

Ланч: цветная капуста, редис, огурец.

Обед: рыба приготовленная на пару (можно хек,
potassu, sea bass, pollock) with spinach, iceberg, parsley, broccoli,
tomatoes, cheese and sweet pepper.

Полдник: творожная запеканка с травяным
tea

Ужин: овощная запеканка с boiled breast.

Перекус: творог с несладким фруктом (зеленое
apple, apricot, plum).

Day 4

Завтрак: имбирный чай с медом, гречка.

Ланч: фруктовый салат из яблока, слив,
apricot, orange, raspberry.

Обед: отварная говядина

Полдник: натуральный йогурт с орехами.

Ужин: отварная говядина с артишоками и
Tomatoes.

Перекус: кефир.

How to improve metabolism after 45 years?

The issue of metabolism is discussed in each article
on the topic of weight loss.

Essentially, metabolism converts nutrients into
energy. Energy provides breathing, digestion, blood circulation,
creates muscle mass. The faster the metabolism, the faster the woman
will be able to lose weight, saying goodbye to excess weight.

Up to 40 years, about 75% of calories a woman can burn without
physical exertion. Every 10 years the percentage of metabolic rate
reduced by 5%. A 40-year-old woman manages to burn 1200 calories a day
but in 50 years this number is 1140 calories.

ATывод: если молодой девушке для похудения
you just need to reduce the number of calories consumed per day,
then a woman after 45 years old to lose weight is not enough. After 45 years
need to completely revise your menu.

Nutrition should be based on foods rich in protein:

  • poultry meat (lean);
  • a fish;
  • tofu;
  • legumes;
  • eggs;
  • non-fat dairy products.

This will allow a woman after 45 years to speed up the metabolism of natural
by. The body burns proteins faster than carbohydrates and fats.

The problem of slow metabolism is solved by fractional nutrition.
Meals 5-6 times a day are much easier than 3 full meals a day
nutrition.

Losing weight after 45 years will help breakfast. is he дает
организму проснуться, запуская процесс обмена substances. Also
breakfast is good at regulating insulin levels and
glucose, not allowing to save energy in the form of subcutaneous fat.
Drink up to 2 liters of water a day. Это и ускоряет обмен
substances. Another useful feature is to eliminate toxins. Notобходимый
the water level in the cells will keep the skin young.

In addition to water, you can drink tea (preferably herbal).

Ну и конечно, как же без physical exertion. is heи помогают
burn fat, making the body fit and beautiful. To get started, start
habit of walking a lot in the fresh air. Even this will be quite
enough to keep fit. 30 minutes in the morning and in the evening before
bedtime is the perfect walking schedule. After 40 there are a lot of problems
with health and not every woman can afford to actively
to go in for sports, so walking at a calm pace is exactly
what do you need.

But you have to listen to your body and if you
understand that simple walks are not enough, you can add to them
small training which consists of the following exercises:

Withседания — идеальное упражнение для
slimming, which burns a lot of calories. The back is flat, squat
not until the end. Start 5 times in 5 reps, making a little rest.
between approaches (2-3 minutes). Try to walk to 30 squats.
5 times, gradually increasing the load.

Поднятие ног для  стройности и легкости походки. Withмите
emphasis lying down, firmly resting his hand. Start also from 5 to 5,
gradually increasing the load.

Pushups – start with an easy way, resting on your knees.
Gradually move to full pushups.

Поднятие попы — плечи прижаты к полу, руки вдоль тела, ноги
bent at the knees. Slowly lift the ass.

Twisting – helps strengthen the abdominal muscles. Starting from 10 to 3
approach, gradually reaching 30.

Withмерное меню

To lose weight, a woman after 45 should choose a diet.
right. The main thing is not quick weight loss, but safe and
quality. To see a photo of a woman who has lost 20 kg in a week,
which advised a friend, you can on the Internet. Trust
such advice is not worth it. Reviews nutritionists after such a weight loss
the best.

Safe diet offers nutritionist Margarita Koroleva. Course
designed for 9 days, for every day a woman will be able to lose weight up to 1.5
kg Reviews of those who lost weight on this diet, talk about quality
power and the result, which is different for everyone, but high.

Meals of the first three days consist only in boiled rice (not
more than 250 grams). Also в меню нужно включить по 3 чайной ложки меда
everyday. Properly drink at least 1.5 liters of pure water each
day.

The next three days, food is peeled boiled chicken
meat. Чтобы похудение было быстрым нельзя солить и перчить meat.
These days you can not eat honey. Not есть за 4 часа до сна.

The last 3 days there are only raw and boiled vegetables (1 kg per day,
in the ratio of 1: 1).

Also похудеть можно, используя следующее
menu:

  1. slimming food intake should include low-calorie
    products: muesli, or oatmeal, green tea, coffee without sugar,
    bread with bran, can be low-fat cheese.
  2. welcome: classic yogurt or fresh fruit salad.
  3. welcome: light vegetable soup, lean lean soup, boiled meat
    chicken or rabbit, cucumber salad and dried fruit compote.
  4. meal: cottage cheese with blueberries, green tea with
    a lemon.

For snacking between meals, an apple, dried fruit will do. Also
must drink at least 2 liters water.

Diets для похудения после 45 лет женщине — примерное
menu:

  • For breakfast, perfect is 1 boiled egg, tea with
    cracker.
  • The second breakfast may include cornmeal fritters,
    an Apple.
  • For lunch, fit broccoli vegetable soup, boiled fish,
    a tomato.
  • For dinner, you can cook steamed vegetables and drink a glass
    low-fat kefir. These days (besides water) you need to drink broth
    rose hips.

Sitting on a diet for weight loss after 45 years can be long
time. She is не имеет особых противопоказаний.

You can lose weight faster by arranging one fasting day a week. AT
This day you can either drink 1 liter of low-fat yogurt, or eat 1 kg
fresh cucumbers. As you can see, to lose weight after 45 is also realistic, as in
20 years. The main thing is to choose the right products and menus.

Simple effective tips

Big belly is another problem that comes with age. Neither
gymnastics alone will not solve the problem without a diet. But what if
diet is impossible? Lose weight at home without a diet
You can, using 7 simple products.

How to lose weight without a diet and remove the stomach after 45 years –
simple ways to lose weight at home:

  1. ATода с a lemon. Stories of those who have already changed
    sweet drinks in water with lemon, they say about a good result.
    ATес уходит на 1,3 кг в год больше, чем у тех, кто не исключил
    sweet carbonated drinks. This menu innovation prevents
    osteoporosis.
  2. Мюсли, отруби. Research Centers
    have proven that a woman who consumes fiber rich breakfast
    (muesli, oatmeal, bran) is easier to burn fat during the morning
    charging
  3. Льняное масло помогает женщине похудеть,
    normalizing appetite. Many nutritionists may recommend
    flaxseed oil – as a means of combating hormonal imbalances,
    which contributes to weight gain after 40 years.
  4. Орехи. Lose a woman will help and ordinary
    walnuts. ATключив в питание 8-10 орехов в день можно надолго
    forget about the accumulation of fat and sugar in the blood. By the way, head from
    nuts running faster.
  5. Spicy seasonings. Spicy dishes on the menu
    will help to lose weight, reduce sugar levels and increase levels
    metabolism.
  6. The epigallocatechin substance (EGCG) helps a woman lose weight
    which speeds up metabolism and burns calories even in minutes
    rest.
  7. Salmon. Contains the hormone leptin, which
    regulates appetite, vitamin D and calcium. Also рыба богата белком,
    which speeds up metabolism. ATключая в меню этот вид рыбы, женщина
    nourishes the body with essential nutrients. Salmon
    helps to lose weight and smooth out the symptoms of menopause.

ATключить в свое меню эти 7 продуктов женщине стоит не только
to lose weight. After 40 years, women need to pay special attention.
to your health. These foods are part of a healthy lifestyle.
life, can improve the level and quality of life.

To strengthen the effect, you can do the following
exercises:

Scissors – slowly cross your legs, raising enough.

Twisting – enough to twist to a burning sensation in
press area.

Raising the legs – the emphasis on the hands, back smooth. Lift up alternately
legs.

A woman who has crossed the threshold of 40 years is hard to experience failures in
the body’s work. Most are starting to gain weight exactly
subsequently these changes. AT этой ситуации женщине необходимо
do right: explore possible ways to diet, comply
proper nutrition and, if possible, do morning exercises. Then
Weight loss woman seem more pleasant.

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