How many calories do women
need ?
Your calorie needs depend on various factors, including
height, total body weight, ratio of fat to muscle, age,
gender, genes and physical exercise. But usually, a
woman's calorie needs can be reasonably accurately assessed
by focusing on two calorie components. Basal
Metabolic Rate (BMR) and physical exercise.
What is the best way to lose
weight? Fast weight loss tips
There is no "best" way to lose weight
and get curves back.Do consult your doctor about setting
up a weight loss plan. An ideal weight loss program
combines sensible eating with regular physical activity.
Free weight loss advice for women
Obesity
can be related to eating habits and unhealthy life style.
Lose weight fast with healthy recipes, fitness routines.
Prevent obesity risks by losing weight.
Healthy Diet
- Eat fewer calories. Decrease the number of calories
you get while increasing your physical activity every
day.
- Your calorie intake depends on your activity levels.
Ideally, you need between 1,500 - 2,500 calories a
day. The safe way is to eat 300 to 500 fewer calories
a day to lose 1 to 2 pounds a week.
- Eat less fat and sugar to reduce your calories
intake.
- Select foods which contain reduced or low calories
like milk products and cheese.
- Eat lean types of meat, poultry, and fish.
- Drink less or no alcohol.
- Cut down on soda drinks and juices as they contain
lots of sugar.
- Eat a wide variety of foods, including starches
and dairy products to get the nutrients and vitamins
your body needs. Starch is an important source of
energy. Stick to starchy foods that are rich in fiber,
like whole grains, beans, and peas.
- Include plenty of vegetables, fruits, grain products
and whole grains each day.
- Don't skip dairy products - chose from low, no,
and reduced fat milks, yogurts, cheeses, ice creams,
and other products to choose from. Proper calcium
intake is needed for all women to prevent bone loss.
- It is found in foods like potatoes, rice, pasta,
bread, beans, and some vegetables. Foods high in starch
can become high in fat and calories when you eat them
in large amounts, or when they are made with rich
sauces, oils, or other high-fat toppings like butter,
sour cream, or mayonnaise.
- Control the size of portion you eat. Eat smaller
amounts of food at each meal.
- You can also try eating more small meals throughout
the day, rather than three large meals.
- You can take dietary supplements. These include
not only vitamins and minerals, but also amino acids,
fiber, herbal products, and many other substances
that are widely available. Even Herbal dietary supplements
contain vitamins and minerals.
- Weight loss diets are also available as High protein/
Low carbohydrate diets to help you lose weight.
- Diet
pills are also available to help you lose weight.
Be Physically Active with fitness routines
- Try to get at least 30 minutes of moderate physical
activity most or preferably all days of the week.
- Try brisk walking, gardening, riding a bicycle,
tennis and dancing.
- Even moderate activity can burn up more calories
than you eat each day. This will keep the calories
from being stored as fat in your body.
Lose weight gradually
- If you are overweight, a loss of 5 to 15 percent
of your body weight may improve your health.
- Set a realistic target for weight loss. Aim to
lose about 10 percent of your weight over about 6
months. Loss of 1/2 to 2 pounds per week is usually
safe.
- If you improve your eating and exercise habits,
you will develop a healthier lifestyle. Moreover,
this will help you to control your weight over time.
- "Crash" diets may help you to lose weight
fast, but can cause you to gain back even more than
you lost after you stop the diet.
Get Support
Get support. It can be hard to start a weight
loss program alone, particularly if you are not
used to exercising. Ask your family and friends for
support. Make your physical activity fun and social
- go on a walk with a friend or learn a new sport like
tennis.
Check out WEIGHT LOSS FOR WEDDING
to know how to lose weight. |
