Diet Plans for Women – Important Tips for Finding Diets That Work for Women

While there is no lack of diets available today, finding diet plans for women that really provide results can be difficult. While you want to lose weight, you want to make sure you’re losing that weight for good. The last thing you want is to lose a few pounds, just to gain them back in a few weeks. For this reason, it’s important to look for diets that work. Women often have special concerns when choosing a diet plan, since a women’s body is so different from a man’s body. To help you find a woman friendly diet that really provides results, here are a few important tips to keep in mind.

Tip #1 – Consider Your Lifestyle. One of the main reasons women have a tough time sticking to a diet is because the diet just doesn’t fit into their lifestyle. This is why it’s so important to actually consider your lifestyle when it comes to choosing diet plans for women. If you’re a stay at home mom, you may find it easier to stick to health foods, since you have your kitchen right there with you throughout the day. However, if you work outside your home and you’re constantly busy, you’ll need to find a diet plan that will fit into your hectic lifestyle. If the diet plan doesn’t fit into your lifestyle, you won’t stick with it, so find a good plan that you can work into your lifestyle for the best results.

Tip #2 – Don’t Give Up Everything You Like. Another tip to follow when trying to find diets that work for women is to avoid giving up everything you like for a diet plan. Many women go on extremely restrictive diets that require them to give up all their favorite foods. This often leads to bingeing and guilt, making it tougher to really lose weight. Choose a good diet that will allow you to enjoy your favorite foods in moderation while still taking off those extra pounds. Dieting isn’t about giving up your favorite foods – it’s all about making healthier choices while still enjoying food.

Tip #3 – Remember that Protein is Important. As you are searching for a good diet plan, remember that protein is extremely important for women. Don’t go for plans that cut out protein sources. Your body needs protein for strong muscles. Eating healthy proteins will help you as you work to build muscle and more muscle will help boost your metabolism, which results in more weight loss. Plenty of protein is always important, so don’t go on a low protein diet.

Tip #4 – Don’t forget to eat the fats. Sounds counterintuitive but you still need to get fat in your diet-the good fats! Essential fats can be found in numerous natural products.Stay away from the saturated fats and focus on foods with unsaturated fat. Unsaturated fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels.The good fats can be found in mostly cold-water fish, some nuts, avocado, flax seed oils, dark leafy greens, and some vegetable oils.

Tip #5 – Focus on More Than Weight Loss. While you definitely want to lose some weight, you need to focus on more than weight loss when it comes to choosing diet plans for women. You want to choose a diet that will be good for your overall health. This means you should eat a well balanced diet. Make sure your diet gives you plenty of calcium so you can work to prevent osteoporosis. Your diet should include other nutrient rich foods that will help prevent diseases like heart disease and cancer. While losing weight is important, it’s also important to eat with overall health in mind for the best results.

Weight Loss Tips – What Is BMR And How Do You Calculate It?

What is BMR?

When following any fat burning diet it is really fundamental that you be familiar with your BMR. BMR stands for Basal Metabolic Rate. The basal metabolic rate is the quantity of energy or calories which you use up at rest. Another more ordinary title for Basal Metabolic Rate is metabolism. Your metabolism incorporates functions of your body such as breathing, digesting food and circulation. Each person’s metabolism is unique to their own physical makeup and their own physical practice.

Research conducted in 1992 and 1997 indicated that your degree of aerobic fitness doesn’t have any interconnection to your BMR level. Anerobic exercise, such as weight lifting, leads to your body developing more muscle mass which is fat free and uses more energy. You can build up your metabolism through weight training and building additional lean body mass.

Why Is It Essential To Know Your BMR?

By knowing your BMR you know how many calories your body burns through while at rest. While following any fat burning diet you must never reduce your daily calorie intake too far beneath what your body needs to carry on, otherwise the starvation reaction will kick in and you will no longer be burning fat, but muscle. Knowing your BMR allows you to modify your daily calorie intake so you have a defecit to lose fat and you will burn fat, but permitting you to evade going too low that you end up starting the starvation reaction in your body. If you have achieved your weight loss goals, being familiar with your BMR allows you to design a nutritional plan in line with the number of calories your body needs to remain alive and so you can look after your current weight.

The volume of calories your body burns each day is named your TDEE (Total Daily Energy Expenditure). Your TDEE is your BMR then multiplied by an activity factor which adds in an allowance for the quantity of physical activity you do. TDEE is additionally known as your “maintenance level”. Being familiar with your maintenance level will give you a opening reference point from which to set in motion your fat burning diet. Caloric consumption can vary widely and is much higher for athletes or markedly active folks

How Do You Calculate Your BMR?

There are a few formulas which can be used to calculate BMR.

I will detail 2 formulas here:

The Harris-Benedict Formula (based on total body weight)

This formula uses height, weight, age, and sex to figure out basal metabolic rate (BMR). The only thing this formula does not take into account is lean body mass and so it can be inacurrate in the very muscular or the very fat.

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Example

I am a 33 year old woman who weighs 57kg and I am 168cm tall.

BMR = 655 + (9.6 x 57) + (1.8 x 168) – (4.7 x 33) = 655 + 547.2 + 302.4 – 155.1 = 1349 calories per day

To find your TDEE, multiply your BMR by an activity factor which suits you from the table below:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extra Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

So if from the above I am lightly active then my TDEE would be 1349 x 1.375 = 1854 calories per day

Katch-McArdle formula (BMR based on lean body weight)

If you know your body fat percentage and therefore your lean body mass, you can use the most definite BMR formula. This formula takes into account lean mass and therefore is more conclusive. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men’s formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies to both men and women.

BMR = 370 + (21.6 X lean mass in kg)

Example:

You weigh 57kg

Your body fat percentage is 27%

Your lean mass is 41.61kg

Your BMR = 370 + (21.6 X 41.61) = 1268 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:

Your BMR is 1268 calories

Your activity level is moderately active (work out 3-4 times per week)

Your activity factor is 1.55

Your TDEE = 1.55 X 1268 = 1965 calories

Exercise To Reduce Belly Fat For Female At Home: Simple Tips To Get Trim

Women present a variety of body shapes, with genetic differences between each female in height, length and width. However, belly fat can be controlled to achieve better health and confidence. For instance, if you use the proper diet and exercises it will ensure that the size of your waistline is maintained. Exercise to reduce belly fat for a female is one of the best solutions to sculpt the waistline.

Truth About Belly Fat

Many types of weight loss plans exist for females, but not all are equal. Therefore, women must carefully identify truly healthy ways to keep their tummy trim. First, aim to lose one or two pounds weekly. Secondly, use a combination of healthy dieting and basic exercises to accomplish your weight loss goals. Your weight loss journey is a process, so move gradually, remain consistent and visualize your end goal.

One of the obstacles that prevents weight loss is a lack of understanding of our body. We often look down at that bulge surrounding our waist and are unaware of its basic purpose, problematic issues or how to control it. Hence, many women do not understand how to reduce the size of their stomach.

The truth is, belly fat does not only makes the waistline appear larger it also creates health risks. There are two different classifications of stomach fat: visceral and subcutaneous. Visceral fat can cause harmful conditions such as Diabetes and heart disease. Subcutaneous fat represents the plump mass that forms at your waistline. This type of fat poses less of a health risk than visceral, but is harder to eliminate.

Cardiovascular Exercise Benefits

Exercise to reduce belly fat for a female at home should include more body parts than your abs. Instead of crunches or sit-ups, get more active with full-body cardio exercise. For example, the cardio exercise you choose must be high intensity and raise your pulse. Also, you are likely to burn belly fat more efficiently by performing cardio in alternating intervals of high and low intensity activity. For example, a nice swim, run, jog, set of jumping jacks or biking are examples of cardio exercise. Studies show that if you alternate between high bursts of energy in your performance and a moderate pace and repeat, fat burn is more efficient.

Advantages Of Strength Training

While cardio is one important exercise to burn fat and calories, strength training exercises will assist in burning fat. Combined, cardio and strength workouts provide an excellent belly fat-burning solution. Your muscles burn calories even while you are at rest after a strength workout. As a result, you will burn fat more efficiently by performing both strength and cardio exercises.

Abdominal Exercise Benefits

Although full body workouts are effective, do not dismiss abdominal workouts. Just incorporate ab workouts into your cardiovascular and strength training. One good place to start is the simple exercise known as planks. Surprisingly, this exercise strengthens your core and tones your abs as you remain in a single position. To perform a plank, place yourself in a push-up position on the floor with your body in a straight angle. Set yourself in this position with arms straight and abs firm, supporting your weight. Hold still in the position for about 1 minute until you feel the strain of pressure at your core.

Conclusion

In conclusion, you should perform about 4 hours of cardiovascular exercise per week. The majority of this activity can be spent performing at a moderate pace. Then the remaining time should be spent doing high-paced exercises at intervals. Perform high energy reps that last just a few minutes, then rest for the same amount of time. Repeat this process for a fat-burning interval training that is bound to shrink your waist.