This article is dedicated to my ladies at, where the t-shirts people to the common use of the term hiking.
In the pre-release of the film "Godzilla," you asked for a picture, then it is an alarming bell, and I encourage you to read this article.
In it, I'm going to talk to you about a diet to lose weight for women to what type of products that we are their friends, and which ones don't.
The basics of a diet to lose weight for women
So that you can be proud of, start talking to everyone around her, which is hooked to the proper nutrition, it is not enough to simply eat the burger with celery. But to go on the diet low in calories, so if you a month to drink, a yogurt, and then the whole of life, from the pills, you don't need to.
The right diet for weight loss for women is not as dire as it might seem at first glance.
You just need to:
- clear out all of the products that would be harmful;
- to correctly calculate the daily requirement of proteins, fats and carbohydrates;
- on the basis of this, to compose a diet that will provide all of this at BGU;
- and you will be happy with.
What to eat?
If you don't want to get into the book of records of Guinness world records as the man with which it can be seen from outer space, you will need to delete the dishes are deep-fried, fast-food, limited-flour and sweet.
When you do this, the correct and balanced diet for weight loss should be to include just the right amount of proteins, fats, and carbohydrates necessary for a woman to
- The carbohydrates you can get from grains and legumes, fruits and vegetables.
- The most popular source of protein is meat, it still won't stop the fish, eggs, and dairy products.
- And here's some of the fats are different fromsaturated and unsaturated. It's often said that saturated fats (of animal origin) are bad, but that is not the case. They can be harmful if a lot of them, and in a small number of them, they come in very handy. The ideal ratio of animal fat to plant – 30/70. Vegetable fats one you can get, for example, nuts, vegetable oils, avocados, and many other things.
In addition to this, girls need to properly release any of these products during the day:
- The intake of carbon dioxide. Cereals, pastas, potatoes, best in the first half of the day, fresh fruit, you can add on and on to a second lunch, but you can eat late at night.
- The source of protein. Foods that are rich in protein and can be consumed at any time of the day. But it's the best, before going to sleep, eating what is most easily and most quickly to, for example, eggs, poultry, yoghurt, cream, butter. The chicken, due to its structure, it will be absorbing the longer and more complicated.
- Free. Best to eat it in the first half of the day, for example, in the first of a snack in between breakfast and lunch.
How do you calculate the calories?
To develop a nutrition plan for weight loss for women, you will need to to begin with determine the number of calories that you are going on a diet.
There are several options as to how to calculate the right calorie intake for a certain girl. For example, you can use it to populate the formula of Harris-Benedict. I even use a little in a different way. First, I define the necessary amount of proteins, fats and carbohydrates, and so secciono of their products.
But I want to point out that all of these methods will show you the number, that is, in the majority of cases, it is going to maintain your weight, all in one place. To lose weight, you need to lower your calories.
Now, I'm going to show you how this works in my method.
Let's take the abstract, girl, what do you want to lose weight. Their body weight is 70 kg. If she wants to lose weight, then we will consider the required amount of proteins, fats, and carbohydrates in weight-loss, it is only 65 kg. For weight loss women you need 2 grams of protein, 1 gram of fat and 2 grams of carbohydrates per 1 kg of weight.
We obtain the following diagram:
- protein = 65 x 2 = 130 g
- fat = 65 x 1 = 65, g
- carbohydrate = 65 x 2 = 130 g
Now, to calculate the amount of calories from that and you get:
- protein = 130 x 4.1 = 533 calories
- fat = 65 x 9 = 585 calories
- carbohydrates = 130 x 4.1 = 533 calories
Only comes out in 1651 calories a day. This will be our starting point. Depending on the results, you will need to change the amount of proteins, fats and carbohydrates. These very same manipulation you can perform on each, and replacing the weight.
Many, on seeing this, you come to blame me that I'm crazy, it's bad coaching; it is a plague, and, in general, to shame people. After all, it is a good deal. So here it is.
Attention!!! Eating 1000 or 1200 calories in the diet and the public, "40 lbs", you will never succeed. You will lose weight, but your wrong the bull will turn into a juicy beef burger served immediately upon the return to the normal human being is important. So, be smart and don't over-estimate of its possibilities.
The graph
To the best of the chart of diet for weight loss for girls is to do the following:
- breakfast, lunch,
- snack;
- in the dining area;
- snack;
- dinner
- a snack before you go to bed.
It happens in up to six meals, so that hunger, you're not going to get. What's more, you do not need to worry about a famine, and after six.
Right now, I'm going to talk about, as this chart from the food and how much energy you express in the product.
Examples of feed per day
We have considered the case of a young girl who weighs in at 70 pounds and wants to lose weight. Now, we're going to do for her, the diet in the day. It looks as if it may be so.
Bed and breakfast:
- 50 g of oat flour
- eggs-3 PCs.
- 15 g of walnuts,
Lunch 1:
- hard cheese 50 g
- 20 g of honey
The hotel
- wheat-40 g
- 150 grams of chicken breast
- vegetable salad (tomato, cucumber, kale, collard greens, romaine lettuce), dressed with vegetable oil (5 g) and 150 g / l of
Snack 2:
- 300 g of apples
Dinner:
- grilled fish 200 g
- vegetable salad (tomato, cucumber, kale, collard greens, romaine lettuce), dressed with vegetable oil (5 g) and 150 g / l of
Snack 3 (before bed):
- cheese, cottage, low-fat, 150 g.
Now, to go on a diet for the same girl, but with other products as well.
Bed and breakfast:
- 50 g of oat flour
- 30 g of raisins
- apples-2 pieces
Lunch 1:
- 1 piece of banana
- 30 g of nuts
The hotel
- the masses of the solid, the varieties-of-50 g.
- check out this chicken-2 PCs.
- vegetable salad (tomato, cucumber, kale, collard greens, romaine lettuce), dressed with vegetable oil (5 g) and 150 g / l of
Snack 2:
- grapefruit-1 piece
Dinner:
- 200 grams of squid
- vegetable salad (cucumber, salad greens), dressed with vegetable oil (5 g) and 150 g / l of
Snack before bed:
- the white of the egg, 5 pieces
You can get all the other products of their choice.
As you can see, good nutrition is not a chicken breast, and wheat. A balanced diet can be varied, and at times even delightful.
If your little girl is going to eat it as well; as it is written above, the girl is expected to be successful and a lot of attention from the guys. And, if you are not going to eat it in the morning, a piece of sausage, chocolate, day, burger and fries, poppy, and all the day-to-die-of-starvation, anyway, for weight loss you need a deficit of calories, and it for both the reception marked the days of a calorie in your mouth that will keep it out of the guys, so it's not over yet.
The sports nutrition in reducing weight?
If you are in urgent need of achieving some type of result, and you will want to see progress in the here-and-now, then you are probably interested in the sport of power.
Well, that's the sports nutrition you can simplify your life and accelerate your results, but this has been the case since the normal nutrition, you are going to the correct one.
If you have to drink burning fat and protein, but without the stick of sausages you have in the bed, do not allow yourselves, then, to the kind of results that can be discussed?
Everything works in the apartment complex. If you do not become a part of the complex, so your cheeks will fly in the wind for a long time.
Don't forget about the exercise
In addition to a healthy diet, you need to add a little bit of activity into your life. So, what are you watching on the computer, the refrigerator, and does not refer to an active life-style.
Fit, workout at the gym. From there, you and the secretary nakachaesh, and fat-burning. In my opinion, is the best option.
In addition to this, the more you have a muscle, the more active it is going to be burned off the calories, in each case, the result will be more rapid. Especially for those who walk in the gym, and I've written an article on nutrition for women who are involved in sports.
If you are a woman, and all of these of hardware is not for you, it may look like a bunch of fitness classes — aerobics in the water, you can also fat to the shake.
If you are too lazy to work out, so for me the article is about, Well, if you have the motivation from all of them in order, but it doesn't have the experience and the training, so it's going to be involved with the coaching.
Yes, at the least, you could start to move forward. The walk to the shop, will not be considered. Walking at a fast pace, a trip on a bicycle, roller-skate, yes, more than anything. You could start to take a little bit more of an active life-style.
And yet, it is not Vedis, for all the stupidity of such a miracle-tablets, and patches, you do not run out fast, don't sit in the "dry" and don't let yourself get to training hard each and every day. All of this is not only not going to help, but the mind and soul.
Will bring the total
It can be concluded that with the appropriate diet to lose weight – it's not as scary as you can about it, to think about. And in order to lose weight, you just need to delete harmful products, start to eat the charts, and make your life more active.