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The Best Weight Loss Diet for Women

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Eat three healthy meals a day but eat half of what you’d normally eat.

Women are mysterious creatures, seeming as if they have two kinds of life. Their life may be given a dividing point which would be during menarche up to the time they start menopause and the menopause itself. Considering the menstrual cycle and life stage of a woman is important when she wants to lose weight.

The estrogen in a woman’s body during reproductive years would make losing weight easy. After a pregnancy, losing those added pounds would be effortless as nature has provided for a woman to regain her beautiful shape after giving birth.  Breastfeed exclusively, and all the extra pounds will melt away miraculously.

There is that week in a woman’s life when she gets all bloated up like a blown balloon. Mostly, this is due to water retention. A woman at this time has such a voracious appetite, especially for salty food, and she seems to be thirsty most of the time. This weight gain usually occurs one week before her menses start. Aside from the discomfort of her monthly period, she is also trying to survive those swollen hips and breasts. This actually is one cause of weight gain.  What to do?

  • Limit your salt intake by avoiding salty food. When cooking, you may add salt or any condiment to taste such as soy, sauces or MSG. But when the food is on the table and you spoon in your serving, don’t be tempted to add some more salt.
  • Avoid canned goods and chips as these usually contain sodium or salt as preservatives and will add to your water retention.
  • Make sure you get the right amount of fluids. Drink at least 6-8 glasses but not more than that.
  • Go easy on that can of soda.

 These are some steps to avoid the so called premenstrual bloat and keep your ideal weight. It would also decrease discomfort and irritability. Sounds familiar?

For overweight women who are serious in wanting to lose excess pounds and are still in their reproductive years, there are many good ways to lose weight. Many diets regimens are out there such as Dr. Atkins diet, the South Beach diet, Weight Watcher’s, Michael Thurmond diet, and others. Some may have tried them and when the diet wasn’t working, swore it off and started another trendy diet regimen only to abandon it again. Still, others may have tried numerous fad diets, or diets that have promised so much but ended in a whimper. If you’d been offered a diet pill and find yourself losing weight then gaining it back, I don’t blame you. When all else fails, the more discouraged they become, they relapse to their original eating habits, defeated and hopeless.

As everyone knows, what you put and how much you put in your mouth determines how your body looks like. As everyone knows too, to be successful you need a steely determination and tons of discipline to make it. You might need support like weight watchers do. Still, considering all the diets out there, the best way to lose weight is to eat sensibly and exercise regularly. And make it a habit. Experts agree that when you try to change some of your eating, you do that consciously. When you repeat that daily, there comes a time after about two or three months that eating those foods would come unconsciously without any effort from your part at all. When that time comes, it has already been a habit for you. And when it does come, you wouldn’t even know that you made it through.

For women in their reproductive years who wish to go on a diet, it would be advisable to seek the expertise of a nutritionist who would calculate your ideal Body Mass Index (BMI) based on your height and weight. Then the nutritionist would determine your ideal weight and suggest how many calories you would need a day to lose that extra weight. Additionally, the nutritionist would advice you the quantity of servings you are allowed from each food group such as a cup of veggies, or a portion of lean meat. If you are a wee bit overweight, perhaps you can just go for a 2,000-2,200 calories diet a day. But if you are outright obese, a lesser calorie intake would be advisable, say 1,600-2,000 calories a day. Go slowly at first. Anyhow, here is the best diet for losing weight in women of reproductive age.

  • Eat three healthy meals a day but eat half of what you’d normally eat. It should contain the three basic food groups namely: for energy (the GO foods: the carbohydrates and fats), for growth and repair of tissues (the GROW foods: proteins) and for the regulation of body processes (the GLOW foods: minerals and vitamins). For carbohydrate needs, forsake refined starches like refined flour, go for whole wheat bread instead. Avoid pastries, pies, and cookies laden with sweets. Source your fat from vegetable fats such as canola or olive oil, but limit it to one or two teaspoons a day. Do not fry most of your dishes, especially if you deep fry. Instead broil, steam, or grill your food. Include protein which may be sourced out from lean meat or legumes, nuts or seeds. The upside if you go vegetarian is that you wouldn’t be adding cholesterol in your diet which is mostly found in meat, dairy or poultry. Get your much needed minerals and vitamins from vegetables and fruits instead. Do not eat too much of each thing; its better to stick to your recommended servings. Allow yourself more than one snack but instead of fat or sugar-laden snacks, a fruit is better.
  • Stop eating junk. These are food laden with useless calories that are easily turned into fat when inside your body. Examples are sodas and other so-called chips, potato chips and the extra calories from sweets like candies, chocolate pretzels and chocolate chip cookies.
  • Drink alcoholic beverages in moderation and not every day. A glass of wine or brandy has more calories than a plate laden with greasy food.
  • Drink lots of water. If you think you are depriving yourself, go for lightly sweetened drinks or drinks that slightly increase your metabolism like green tea or oolong tea.

Women who are perimenopausal or have reached menopause have a more difficult time to lose weight because of the hormonal changes in their bodies. Also, their metabolism slows down. The slowing of metabolism means that your food isn’t used up for energy so it is most likely to be stored as fat.

  • Go for a 1,400 to 1,600 calorie diet. 
  • Eat three meals a day, and two snacks.
  • Source your protein from lean meat or fish, your carbohydrates from fiber-rich starches, and your fat from healthy vegetable oils. Eat more vegetable and fruits.
  • Do not drink your fruit but eat it. Some fruits contain high concentration of sweets or carbohydrates and juicing them make all the sugar calories present be available in your system.
  • Drink lots of water.
  • Take a multivitamin and mineral tablet once daily suited for perimenopausal or menopausal women.

 And while you are trying to build your new dietary habit, don’t forget that exercise is the best partner of any weight loss diet. Exercise regularly for at least 45 minutes to an hour, three or four times a week. Exercise burns fat and increases your metabolism.

For the fairer creatures of this earth, think about creating a new healthy and sensible eating habit to make you maintain that slim, feminine silhouette.

 


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