The rules of obesity prevention:

eat well, have unloading days, lead an active lifestyle, give up bad habits. Following these simple recommendations will help you to keep your weight normal and be healthy and active.

diet

Women's nutrition

Good nutrition is an excellent metabolism, a slim figure, beautiful skin, healthy hair, nails and general activity. Sports nutrition is a necessary attribute of any person who keeps an eye on his or her body health. This type of nutrition does not make the body feel hungry, and vice versa. It is very difficult to call it a diet, but rather a fitness diet is a way of life. Good nutrition for women is the ideal food not only for those who want to be slim at all times, but also for those who want to be healthy and alert at any age. Of course, it's difficult to keep up with the pace of modern sports nutrition, because of the constant employment of some people who eat in the cold, just to clog their stomachs, and the others don't eat all day long, having fun at dinner. Fitness diete is a godsend for girls who want to eat deliciously and lose weight at the same time. Its main advantage is a rich diet. No buckwheat and yogurt days - the menu should be diverse.

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The problem of overweight in women

Obesity is a disease characterized by excessive accumulation of fat in the body, leading to an increase in body weight. In most cases, obesity develops due to excessive consumption of food (90% of cases), reduced energy consumption (sedentary lifestyle) and metabolic disorders. Obesity is an increase in body weight by 20% or more of the normal value, due to the growth of fatty tissue. This disease not only causes psychophysical discomfort, but also causes spinal, joint, sexual and other disorders. Obesity increases the risk of life-threatening diseases such as atherosclerosis, hypertension, diabetes mellitus, stroke, myocardial infarction, kidney and liver disease. Obesity can also lead to disability. Diseases such as influenza, acute respiratory infections, pneumonia, and many other diseases are more severe and prolonged in obese patients, often with a number of complications.

Metabolism in women of different ages: how to eat, to always be in good shape.

The older the woman, the faster the extra pounds grow, and the harder it is to get rid of them. However, there are rules that will help keep the body in good shape and for those over 50. The rate of metabolism is determined by many factors: age, sex, height, genes, body build, as well as the emotional state of the person, his nervous organization and hormonal balance. From year to year, metabolism in the human body slows down.


If you're 20 years old.

Fast food, a passion for sweets, sedentary lifestyle have little effect on the figure of a young healthy girl. If the sides and waist are rounded off, it is not a big deal to correct the weight - everything goes away in a couple of days. The main rule: drink healthier drinks. Naturally, in these years, few people think about how it will look like on the pension (it's like living on Mars). But still, you will do a good thing for yourself (more mature) if you keep an eye on the drinks you drink. The most nutritious drinks are liquorice and syrup cocktails, so it's better to choose drinks mixed with carbonated water. Plan for healthier snacks such as chicken and salad. The fact is that alcohol not only stimulates appetite, but also suppresses the parts of the brain responsible for behavioral control. So the person in the drink eats more than necessary. Another way to soften the effect of alcohol is to accompany each drink with a large glass of water.

If you're 30 years old.

By this age, the following factors could have already affected the figure: pregnancy and childbirth, constant work with many hours of sitting at the computer. Also, the natural age-related loss of muscles (sarcopenia) began. After 30 years of age, an adult usually loses between 3 and 8% of muscle mass in a decade. But the negative factors can be addressed through several healthy eating strategies. The basic rule is: give preference to healthy eating. Try not to eat for two during pregnancy - about half of all pregnant women add more than recommended. Calorie requirements do not increase to the second trimester and then grow by 340 calories per day. During the third trimester, the number of calories becomes 450 more than before pregnancy. Pay attention to calories: For example, reduce latte consumption - in some coffee shops, this drink contains up to 330 calories. Limit your daily coffee limit to 250 calories and do not eat later than 6 hours before bedtime. Try to eat at home more often, and not in the public catering -- cooking will help to keep your waist and health healthy. Make a supply of healthy food in the fridge and freezer that won't last long.

If you're 40 years old.

Constant fluctuations of progesterone and estrogen (characteristic of premenopause) lead to weight gain. This can be countered by carefully monitoring the calorie intake, and not to miss training. The more muscles in the body, the more actively it burns calories while at rest. As a general rule, think carefully about your diet Use quality proteins - they are needed to support muscles. Combine them with green salad and legumes, these products help prevent obesity. Help your metabolism with motor activity. For example, take a short walk after lunch or after dinner. The effect of dieting has been shown to increase significantly, when combined with physical activity. But the combination of these factors reduces the amount of fat. Avoid white bread and pasta. According to Harvard scientists, refined carbohydrates have a worse effect on metabolism than saturated fats. The ratio that you find acceptable is two cups of vegetables and half a glass of brown rice or durum wheat pasta (rather than a full plate of pasta and a small handful of vegetables).

If you're 50 years old.

Low estrogen levels and reduced progesterone slow down metabolism and accumulate fat on the abdomen. But that doesn't mean you have to eat poppy dewdrops and lettuce from now on. The main rule is: reduce calories, not the volume For example, a celery salad may be quite voluminous, but it will not become a "calorie bomb. Eat hummus not with crackers, but with vegetables or a cup of brown rice. Watch what you eat, but also when you eat. According to the latest research, thermogenesis (the process of heat production by the body to maintain vitality) is 50% higher in the morning than in the evening. After sunset, the body is less and less willing to burn calories, preferring to be lazy and save up. Remember vitamin D, that can increase muscle strength and prevent loss of muscle mass after menopause.

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