Women who have a tendency to gain weight should be conscious of their eating habits and lifestyle on the whole. They usually become prone to putting on weight after the age of thirty. The clinical factors that lead to substantial weight gain are changes in hormonal levels after menopause, miscarriage, hyperthyroidism, high blood sugar, diabetes, and heredity. However, the medical factors are not always the only reasons behind weight gain. Increase in weight is also a consequence of bad eating habits, which include the intake of high-calorie foods, junk food, aerated drinks, alcohol, and excessive caffeine. Lack of exercise and a sedentary lifestyle are significant factors that lead to gradual weight gain in women. The best weight-loss program for women consists of following a proper diet along with a regular exercise routine, for a considerable period of time, to achieve maximum benefits.
The Ideal Weight-loss Program for Women
Losing weight with the help of a proper diet and exercise is quite possible unless you are suffering from any major health ailments. Surgeries, liposuction, etc., are not at all required if you are fit from within. You should follow a diet consisting of green vegetables, salads, citrus fruits, and plenty of water. Perform exercises under the guidance of your fitness trainer to avoid any form of muscle injury in your mid-age.
|Breakfast||Have complex carbohydrates in the form of oatmeal. Cornflakes, whole wheat pasta, or brown bread is ideal for breakfast. A glass of skimmed milk and scrambled/boiled eggs is good for you. Also, you can include an apple or a banana.|
|Lunch||Cook your meals in oil free from saturated fatty acids. Olive, sesame, and linseed oil can be used for this purpose. Include a lot of green vegetables during lunch time. A bowl of brown rice, salsa wrap along with boiled chicken, grilled turkey, beef, and roasted fish are extremely healthy, and their consumption does not cause any additional weight gain.|
|Dinner||Your dinner should be as light as possible, and it should consist of soups and salads. Have whole wheat tortillas, tofu salad, and soups made from pulses and grains. Cabbage, spinach, and lettuce soup are also healthy. You can have a vegetable dish containing an assortment of raw carrots, beets, cucumber, tomatoes, beans, etc.|
|Snacks||Keep the calorie count under check while having mid-meal snacks. You can have protein drinks, wheat crackers, and a lot of fruits for snacks. Increase the intake of citrus fruits (grapefruits, lemons, oranges, berries, etc.) as much as possible, and drink plenty of water. Peanuts, popcorn, and puffed rice are also a healthy option for women wanting to shed weight.|
|Yoga||If you religiously follow the instructions of your yoga guru, then you are bound to lose weight after a certain period. The more urban version is power yoga, an extremely beneficial modification designed to assist in faster weight loss. Ensure that you understand the movements and postures accurately to gain maximum benefits.|
|Aerobics||Women above the age of 30 should be careful while doing aerobics. The fast movements are sometimes difficult to perform if your body is not flexible enough. Aerobics, which is quite popular mostly amongst young ladies, is a wonderful way of losing the extra pounds uniformly from the entire body. Try step up aerobics, Zumba, and other forms of aerobic dance steps under the guidance of your fitness trainer.|
|Cardio Workouts||If you seriously want to lose weight, then cardio exercises are a must try. It forms the basis of any weight-loss program. While doing cardio, you can actually feel your calories burning. Some excellent cardio exercises include running, swimming, jogging, dancing, walking, cycling, kick boxing, etc. You must do cardio for at least 30 minutes before indulging in any other form of exercise.|
|Stretching||Proceed with stretching exercises gradually to make your body immensely flexible. Stretching gives a proper shape to the body, and you shed weight in an effective manner. You can stretch with the help of machines, weights, exercise balls, etc., or do freehand stretching exercises. Anaerobic exercises work wonders for love handles and abdomen.|
Hopefully, the aforementioned table has provided you with the information you were looking for. Follow it consistently to achieve the desired results.
Disclaimer: This HerHaleness article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.