How to lose weight at home

I would like to write this article with the words “How little we know, how much we want.” Initially, this thought comes about people who have the consciousness of ordinary people who perceive all information easily and naturally, who have no idea that any success comes with time, where it is needed invest your brains to the fullest in order to take a step towards changing yourself not only in losing weight and getting rid of your sides and stomach, if you approach this issue systematically, then success will be in any business in which a person wants to change himself, if he sets himself up correctly psychologically and understand that you can quickly spend only money where you don’t need much intelligence! And if you approach the issue seriously, investing a lot of knowledge into it, you need to show dedication and perseverance!

Methods and methods of losing weight without harm to health

Today we will talk about losing weight, about the most effective methods and methods without deception, safe first of all for humans, which really work, so be patient and read the article to the end so that you understand that any result requires reasonable action and strong internal motivation, psychology, and adaptation to reality and then the goal will not only be achieved, but also defeated!

Women over 35

The female body after 35 is subject to some age-related changes. Much depends on lifestyle, nutrition, and previous diseases. An abundance of carbohydrate foods and their fermentation can cause the stomach to sag (gas formation will swell the intestines). If toxins have accumulated and there is a lack of fluid, the skin will begin to lose elasticity and wrinkles will appear. “Humps” of fatty tissue may form on the neck due to osteochondrosis and increased production of hormones by the adrenal glands. Height may decrease if there have been heavy loads on the spine or the muscle corset has been weakened.

Causes of excess weight

The amount of estrogen in a woman’s body after 35 decreases, and metabolism slows down. These are natural causes of weight gain . Junk food, a sedentary lifestyle, stress, and lack of sleep lead to toxins accumulating in the body and weight gain. Diseases associated with the functioning of the endocrine glands contribute to women's hormonal imbalance.

Why is it difficult to lose weight

After the age of 25, metabolism slows down by 1-2% per year. The 25 daily exercises required for weight loss will not be enough after 10 years. The second factor is a decrease in ovarian function, which leads to a decrease in the production of sex hormones. The body resists this process and transfers part of the function to fatty tissue under the skin. A woman’s diet after 35 years should be reconsidered if your weight has increased by 10 kg or more (gaining several kilograms is normal for this age).

Why does weight increase at 30, 40, 50 years of age?

What is this connected with, why exactly in the intervals of 30 - 40 - 50 years at this age fat is well deposited, let's look at human physiology and it says that a person grows until 21 - 25 years old, after which then a slowdown in metabolism occurs, in a word, a person no longer grows like a young organism and does not spend calories like sitting at a desk at school, where all the energy coming from food is spent on physical and physiological development, so that you gain height and weight, and your internal organs, liver, kidneys, heart and other organs develop human so that the body develops rationally!

How to lose weight correctly for a woman after 35 years

A diet after 35 years for weight loss is one of the means to keep yourself in shape, but not the best. The result will not last long without an integrated approach. It is useful for a woman to form a balanced diet, increase physical activity and accustom the body to a rational regime: go to bed, get up, eat, exercise at certain hours.

Nutrition

How to lose weight after 35 years for women? Start by reviewing your diet - determine the “golden mean” for yourself, choose allowed and prohibited foods. Long-term fasting (without consultation with a doctor) can have a negative impact on health if the body is not prepared or there are chronic diseases. Every woman knows about the dangers of overeating, but after 35 it is reasonable to limit some foods or exclude them from the diet completely. Tips for proper nutrition after 35 years:

Gradually bring your caloric intake to 1500-2000 calories per day. Any online calculator will help you calculate BJU (proteins, carbohydrates, fats).
Drink more water. The daily norm for a healthy person is 1.5-2 liters. It helps remove toxins and waste.
Enrich your diet with foods high in protein and calcium. The first is responsible for maintaining muscle tone, the second – for the health of teeth, bones, and nails. Eat lean meat, dairy products, fish, seafood.
Eat often - 5-6 times a day, but in small portions. Chew your food thoroughly - it will be easier to digest, and you will eat a smaller portion.
Arrange fasting days (1-2) every week on one healthy product: kefir, cucumbers, yogurt.
You should eat carbohydrate foods for breakfast, eat foods that contain healthy fats for lunch, and leave most protein foods for dinner.

Workout

Slender women over 35 must include physical activity in their schedule. This can be training in the gym or at home, but at least 3 times a week for an hour. In the fight for a slim figure, aerobic types of exercise (aerobics, swimming, cycling, running) are indispensable, but after 35 they are not as effective as strength training. The latter will help you lose fat, build muscle, and speed up lipid metabolism. A strength training program will be drawn up by a trainer.

Where to start losing weight for a girl quickly and effectively

School, college, during the period when you are still studying, your physical activity is not the weakest, since during your studies you have physical education classes, and other classes where there is physical activity at least 2 - 3 times a week, where the physical education teachers force you to go around perform various sets of exercises, knowing that while sitting on a chair and improving only your mind, brains in classes and lessons, you also need to give your body physical stress so that your muscles are strong and resilient, thereby strengthening your ligamentous apparatus, which is very important to train throughout your entire age in order to the muscles were toned and there were no unnecessary injuries.

Why is this needed, you ask? Answer: for example, so that in winter you don’t slip and fall again, but hold on and move on. Any injury, fracture, bruise, sprain, for a person is always pain! after which you need to recover and be treated, why is this necessary!

Going to classes and school for lessons and just walking on the street with friends - such physical activity is not enough for a person to develop correctly! During your studies, your parents also monitor you and your diet and see you for what you are visually, see what your current figure is, weight, height and prepare so that you receive sufficient daily calorie intake for (breakfast, lunch, dinner ) so that your body type is not overweight or too skinny!

But not everyone is inclined to obey this due to their taste and habits, which were formed during the period of growing up from 6-7 years old until 18 years old when you began to understand what is tasty and healthy for you and what you don’t really want to eat!

How to speed up your metabolism

If the metabolism is slow, it will be difficult for a woman to lose weight at any age. To do this, you need to act in two directions: cleanse the body and speed up the movement of its fluids (blood, lymph). The first thing to start with is giving up bad habits, if any, and reviewing your diet in favor of healthy food. The second process is activated by physical activity and various procedures. How to improve metabolism:

Eat foods rich in protein. They take longer to digest, using more energy.
Drink green tea regularly, which makes you lose fat. It is rich in antioxidants that slow down the aging process.
Add hot spices. Chili peppers, curries, and ginger contain the substance capsaicin, which stimulates metabolic processes.
Sleep for at least 8 hours, otherwise all physiological processes will be inhibited.
Train. Healthy, strong muscles have a positive effect on metabolism.
Go for a massage, go to the bathhouse. The procedures improve health, remove harmful substances, and accelerate blood circulation.
Take a contrast shower. It will help you lose weight, your skin will become tightened, and cellulite will disappear.

Diet for women after 35 years

Diets are based on eliminating from the diet for a time everything that contributes to weight gain and limiting the caloric content of portions. Prohibited foods include: baked goods, smoked meats, pickles, anything fried, canned food. It is recommended to replace unhealthy sweets with honey (no more than 2 tsp per day) and dried fruits. Following these restrictions will help women over 35 to maintain a slim figure after a diet. Sample diet menu:

200 g of oatmeal with milk up to 2.5% fat with a spoon of honey and 30 g of dried fruits, green tea without sugar

100 g low-fat cottage cheese with a spoon of sour cream

200 g vegetable soup, 70 g boiled chicken meat, fresh cabbage and carrot salad, rose hip compote

A glass of low-fat diet yogurt

200 g fish cutlets, 200 g Greek salad (with a spoonful of sprouted grains), a glass of fresh carrot juice

How to lose weight after 35 years

I can’t lose weight in any way, before the age of 35 I could easily lose 2-3 kg in 5 days, fasting days on kefir and apples were enough. Now I can’t do this anymore, it doesn’t work that’s all. During the New Year holidays, I gained up to 60 kg of weight... in general, I went on a healthy diet (I decided that sitting on kefir and apples was already too hard for my age and immunity), vegetables, fruits, limited fatty meat and excluded sweets and baked goods, I lost 3 kg before March, then I have become 57. And I can’t go any further and that’s it. Metabolism is no longer the same as when I was young (now 37). And I don’t know what to do anymore. And in the morning I don’t do much sports, of course, I don’t have time to hang around in the gym for an hour. But I need up to 53 kg... then I’ll at least look good, and in all the dresses I look like a woman on a samovar. Women who are older and have a low metabolism, please share your secrets if anyone has managed to lose weight less than 55 kg

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massage also speeds up metabolism, but I don’t know anything better than fitness

Only sports and proper nutrition. healthy sleep)

I'll speak for myself. I am 36 years old, my weight has always been 50-51kg. I have never been on a diet, but I always ate in small portions (without a second compote) without fatty, fried, or processed foods. And at the end of last year I began to notice that my weight had gone up, although my habits and lifestyle didn’t seem to change. I was perplexed for a couple of months, but then I finally came to the conclusion that there seemed to be more bread in my diet, for example, I often began to replace traditional oatmeal or omelet with a couple of toasts in the morning. Although I have the simplest bran bread. In short, I decided to test the hypothesis - I removed bread from the diet altogether for a couple of months, the situation stabilized. Now I have returned it, but no more than a small piece per day. This kind of bullshit turned out to be quite enough

It's all about the yeast. Eat bread, of course, in small quantities, but not yeast-based bread and don’t drink beer. See how good it is for your weight.

What do you need to do to start losing weight correctly?

One of the rules for the correct approach to this difficult task is to calculate your daily intake in calories per day, which should be calculated using the formula

WHO (World Health Organization) calorie formula

The World Health Organization methodology suggests calculating the daily calorie requirement using the following formula:

for women from 18 to 30 years old (0.062 × weight in kg + 2.036) × 240 × CFA;
for women from 31 to 60 years old (0.034 × weight in kg + 3.538) × 240 × CFA;
for women over 60 years of age (0.038 × weight in kg + 2.755) × 240 × CFA;
for men from 18 to 30 years old (0.063 × body weight in kg + 2.896) × 240 × CFA;
for men from 31 to 60 years old (0.484 × body weight in kg + 3.653) × 240 × CFA;
for men over 60 years of age (0.491 × body weight in kg + 2.459) × 240 × CFA.

CFA is the coefficient of physical activity, where 1 is low, 1.3 is medium, 1.5 is high. At the same time, to lose weight, WHO recommends reducing the actual calorie content of the diet by 300–500 kcal per month until it becomes 500–300 kcal below the daily requirement. Until you reach your normal weight or desired weight.

Example: a 33-year-old woman weighing 55 kg with average physical activity requires (0.0342 × 55 + 3.5377) × 240 × 1.3 = about 1690 kcal per day.

To start losing weight, you need to reduce the required calorie content, which you brought from the formula to a lower level, for example, you have excess body weight 10 - 20 more than the norm in kg, we remove that means from 300 to 600 kcal per day per day and more if you are feeling well will be able to withstand this, as a result, every day you will begin to lose weight from 200 to 400 grams; if you adhere to the principles of healthy eating, your body will begin to lose weight!

It also happens that the weight may stop because the body gives a signal that something is wrong and resists because it is programmed to self-preserve its principles of how you ate and lived before, and then something is wrong and bam it stops and does not lose weight for a week - For example! Don't be upset, do everything as expected! reduce your daily caloric intake as expected, just don’t forget to recalculate once a week as your weight will fall and you will need new calorie numbers, don’t forget about it!

Where to start losing weight for a woman after 35 years old?

After 35 years, getting rid of extra pounds is much more difficult than at a young age. This is due to physiological changes in the body and a sedentary lifestyle. In order to lose excess weight correctly and without harm to your health, you need to play sports, listen to the advice of nutritionists on proper nutrition, and follow a diet. You cannot limit yourself in nutrition; you need to eat healthy foods that are not stored in the body as fat.

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At a young age, girls quickly manage to shed extra pounds, so they rarely think about the reasons for the appearance of excess weight. After thirty years, women have to make every effort to maintain a beautiful, slender figure. If pregnancy occurs at this age, then many women simply give up after giving birth and remain fat, complaining about the inability to lose weight.

Every woman can get rid of extra pounds, even if she is well over thirty. To do this, you need to follow the advice of nutritionists.

Metabolic processes in the body after 35 years gradually slow down and the body requires less and less energy every year. As a result, with an unchanged diet, excess calories are formed, which are then deposited on the sides, stomach and thighs in the form of fat. You can combat this by limiting your food intake, but a more effective and healthy way is to start moving more. The minimum amount of physical activity in adulthood, as determined by scientists, is at least 2.5 hours a week.

To lose weight, you need to run, do aerobics or swim at least 200 minutes a week. Such exercise will not only help you lose weight, but will also increase muscle tone, lift your mood, normalize sleep and help cope with stress. It is useful to include strength training in the exercise program of women after 35 years, they contribute to faster weight loss. It is not necessary to devote additional time to them; it will be enough to replace 15 minutes of aerobics with work with dumbbells and a barbell.

Since it is the muscles (after the brain) that are the most active consumers of energy, they burn a large proportion of the calories entering the body. Thanks to this feature, you can easily control your weight in adulthood.

Protein is the foundation for muscle building; it is the basis of muscle tissue and maintains its mass in the body. If there is insufficient amount of protein in the human body, no amount of exercise will help you get a beautiful figure. After the age of 35, the lack of protein is even more noticeable: untrained muscles become thinner and the skin begins to sag.

Age-related physiological loss of muscle mass must be replenished. To do this, you should eat more poultry, lean meats, fish, and low-fat dairy products. In addition to protein, dairy products also contain calcium, which is needed for healthy bones, beautiful teeth and strong nails. With sufficient consumption, the female body spends energy on building and strengthening bone tissue and burns fat one and a half times more.

Most diets deplete the body, since their diet includes few proteins, fats, carbohydrates and microelements that are beneficial for the body. After 35, it’s not enough to just lose extra pounds, you need to maintain a slim figure and stay healthy after finishing the diet, so you should think about the need to switch to a healthy diet.

You need to start sticking to good eating habits. Fast carbohydrates should be reduced as much as possible, food should be cooked without oil, steamed, consumed more fresh vegetables and fruits, and not eaten before bed. At first, all this may seem unusual, but the effect is worth it: over time, the extra pounds will disappear and your well-being will noticeably improve.

How does a person lose weight: woman, girl or man?

Initially, the body begins to get rid of its excess fat, where a lot of it has accumulated; this process happens differently for everyone, but we can draw the following conclusions now from the practice of losing weight: the stomach, sides and legs, I lose weight first of all, the back, the arms secondly... everything happens gradually as fat accumulated gradually, so it goes away at a slow pace without harming the body, so patience is your main friend in consciousness and thoughts, the more you restrain yourself, the better the result will be for you in the end of the diet.

The face and calves lose weight, I lose weight last of all, since a person there does not have a great tendency to gain excess fat! All the main fat deposits are always on the hips, buttocks, back and abdomen in women and girls, in men, the entire mass of excess weight goes into the stomach and legs in girls, this is due to a different physiological structure and metabolism!

And now you have achieved the desired result that you needed so much, you have sacrificed your Precious time, strength for this, showed your character and maximum willpower without which you could not and you would not have been able to do it, but if we talk about the fact that you did it crosses out your many disadvantages in yourself, since you have taken a huge step towards your internal improvement and you will be able to take the next step without much effort with the thoughts that you can do it, that there is no path that is beyond your ability!

With that, thank you all for your attention and for spending some of your time! We will be waiting for your feedback on what your successes are from my recommendations based on coaching experience that 100% work, the main thing is the desire to change yourself and your little life!

And a little about secrets.

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

Figure at any age: how to successfully lose weight after 35?

With age comes a lot: an understanding of who you are, new opportunities, the ability to understand people better... And sometimes the need to buy larger clothes. After 35-40 years (and for some even earlier), the kilograms come easier and easier, but getting rid of them becomes more and more difficult. Due to a slower metabolism, the body burns 300 fewer calories than at 20 years old! And lower estrogen levels make it harder to control your blood sugar levels. So it turns out that the figure loses its former outlines. But it can be returned!

Where to start losing weight for women and men

This was the preface to the article why you want to lose weight and why!

After a period of 25 years, whether you are a man or a woman, it doesn’t matter, you are already an adult! A person undergoes physiological changes; in a word, a person begins to age! no matter how sad it may sound... the slow process of aging begins at the rate for ants to travel from Moscow to the nearest city 500 km long, the aging process is a slow, not fast step of a future person, and a person’s skin structure changes over time, appearance changes, all this comes from - due to the fact that the metabolism no longer works like a child’s and the body tends to spend all the energy received in the form of calories or keep it for itself and accumulates, deposits it in the form of fat deposits in its subcutaneous places where it is physiological for it! Some people put on weight quickly, others slowly, and this is a well-founded scientific fact!!! The reason for this is the physique you have!

In practice and medicine, there are 3 types of build: Ectomorph, mesomorph, endomorph, each type of build has its own predisposition to weight gain, both excess and muscle, so many cannot get rid of their fat weight for many years and throughout their lives, because by nature you didn’t get the best physique - it’s Endomorphic, which quickly stores extra calories in its reserve and is hard to part with them! Someone who suffers from thinness all his life is an Ectomorph who, no matter how much you give him food, will remain thin - his metabolism is very fast! A mesomorph is the simplest organism from the point of view of physiological characteristics; it is easy for him to gain weight and easy to lose it because his genetics are the same.

Remember the golden rules of weight loss

Yes, a lot changes with age, but some principles remain the same.

You need to eat less. If previously your diet “weighed” 2000 calories, now 1500 is enough.
You need to lose no more than a kilogram per week. It will be convenient for both the body and you - more time to form healthy habits.
Don't skip meals. If the body does not get breakfast or dinner, it will leave behind the calories it was going to burn, just in case. In addition, your sugar level rises, and you have to snack on sweet, unhealthy foods.

Watch the composition of your food

If you do not overeat carbohydrates, especially harmful ones, it will be easier to maintain normal sugar levels. It is important to eat protein, the processing of which burns a lot of energy. Here's what you should have in your diet:

vegetables and fruits - half of the meal. They are rich in water and dietary fiber, so they will take up space in the stomach and will not allow you to eat too much;
protein. A portion of meat, fish or eggs is the size of the palm of your hand;
slow carbohydrates - grains, beans, starchy vegetables like potatoes;
healthy fats - 7-10 grams per meal. For example, a teaspoon of olive oil, a quarter of an avocado, a handful of nuts.