Women who have a tendency to gain weight should be conscious of their eating habits and lifestyle as a whole. Women usually become prone to putting on weight after the age of thirty. The clinical factors that lead to substantial weight gain are change in hormonal levels after menopause, miscarriage, hyperthyroidism, high blood sugar, diabetes and heredity. However, the medical factors are not always the concerned causes behind weight gain. More often increase in weight is the consequence of bad eating habits comprising of high calorie foods, junks, aerated drinks, alcohol and excessive caffeine. Lack of exercise and a sedentary lifestyle are some 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 exercises for a considerable period of time to achieve maximum benefits.The Ideal Weight Loss Program for Women
Losing weight with diet and exercise is quite possible unless you are suffering from any major health ailments. The process of the 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 a plenty of water. Perform exercises under the guidance of your fitness trainer to avoid any form of muscle injuries during your mid age. Check out the correct weight loss program for women from the tables below.
| Weight Loss Regimen | |
| Diet | |
| Breakfast | Have complex carbohydrates in the form oatmeal. Cornflakes, whole wheat pasta or brown bread is ideal for breakfast. A glass of skimmed milk, scrambled/boiled eggs is good for you. Also include an apple or a banana in the morning. |
| Lunch | Cook your meals in oils free from saturated fatty acids. Olive oil, 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, roasted fish is extremely healthy and they do not cause additional weight gain. |
| Dinner | You dinner should be as light as possible and it should comprise 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 assorted with raw carrot, beets, cucumber, tomatoes, beans, etc. |
| Snacks | Keep the calorie count on check while having mid meal snacks. You can have protein drinks, wheat crackers and a lot of fruits for snacks. Increase intake of citrus fruits (grapefruits, lemons, oranges, berries, etc) as much as possible and drink a plenty of water. Peanuts, popcorn, puffed rice are also healthy for women wanting to lose weight. |
| Exercise | |
| Yoga | If you religiously follow the instructions of your yoga guru, then you are bound to lose weight after a certain duration. The more urban version is the power yoga, an extremely beneficial measure meant for women to lose weight. Make sure that you adopt the movement and postures accurately to gain maximum benefits. |
| Aerobics | Women above 30 should be careful while doing aerobics. The fast movements are sometimes difficult to do if your body is not flexible enough. Aerobics, popular mostly among young ladies is a wonderful way to lose the extra pounds uniformly from 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 must. It forms the basis of any weight loss program. While doing cardio, you can actually feel that your calories are getting burnt. Some excellent cardio exercises include running, swimming, jogging, dancing, walking, cycling, kick boxing, etc. You must do cardio at least for 30 minutes before indulging yourself into any form of exercises. |
| Stretching | Proceed with stretching exercises gradually to make your body intensely flexible. Stretching gives proper shape to body and you lose weight very effectively. You can stretch your body with the help of machines, weights, exercise balls, etc., or do freehand stretching exercises. Anaerobic exercises work wonders for love handles and abdomen. |
From the aforementioned table, I hope you have found out the ideal weight loss program that really work for women. A blend of low calorie diet and moderate exercises are the two important elements comprising any type of weight loss program. Follow this consistently to achieve the best results.