How many calories a day does a woman need to lose weight

To reduce body weight, it is necessary that the body expends internal energy reserves. To achieve this you should make a daily diet of consumed foods with a calorie deficit.

It is widely believed among women that for weight loss it is necessary to consume from 2000 to 2500 kcal per day. However, this statement is not entirely accurate. The calculation of calories consumed requires taking into account the individual characteristics of a person.

It is easy to make calculations. You need to know your exact parameters, for this it is better to weigh yourself again and measure your height. Then this data is substituted into the formula:

• first you need to understand how many calories the body needs to provide vital processes. This will be the basal metabolic rate at rest.

body weight (kg) x10 + height (cm) x6.25 - age x 5 - 161

• then you should find out the total calorie consumption for the day. For this, the obtained value of the main exchange is multiplied by the activity coefficient.

As a result of all these calculations, you can find out the required number of calories per day. Weight will remain unchanged if the daily ration meets this energy requirement.. To lose weight, you will have to slightly reduce the consumption of high-calorie foods.

In order not to harm your health, you should not reduce your daily diet by more than 20%. With a sharp weight loss, irreversible pathological changes in the body can occur.

Many women have noticed that after losing the first kilograms, the weight stabilizes and further weight loss does not occur.

The body adapts to new nutritional conditions and reduces metabolic processes. To prevent this from happening, nutritionists advise alternating calories, and arranging days with high calorie content.

How to lose weight after 40 with a sedentary job

With age, the basic metabolic processes in the human body slow down. and it becomes more difficult to lose weight. To understand how many calories should be in the diet of a forty-year-old woman, you must use the above formulas.

Physical activity plays an important role in caloric intake.. Depending on the lifestyle, its value is:

• with an inactive lifestyle and sedentary work - 1.2;
• if sports are done once or twice a week, then such activity can be called small - 1.375;
• average activity, with training up to five days a week - 1.55;
• high activity during daily sports activities - 1.725;
• with heavy physical exertion at work and active daily training - 1.9

For example, let's take a forty-year-old woman with a height of 165 cm and a weight of 70 kg, who is an office worker and does not play sports.

To maintain normal weight, her daily diet should contain 1644 kcal.

To lose weight, you need to make the diet less calorie.

The most optimal would be to reduce calories to 1300.

In this case weight loss will not cause negative consequences.

For faster weight loss, you can increase physical activity.

Nutrition to maintain weight after 50 years

The older a woman becomes, the fewer calories her body needs for normal functioning. How to calculate the required number of calories has already been discussed above. A feature of losing weight after 50 years will be a complete revision of the nutrition system.

For weight loss you have to stop using these products in:

• yeast pastries, white bread;
• strong coffee, since its use can adversely affect the functioning of the heart and vascular system;
• salted and dried fish, as well as other too salty foods. Excess salt retains moisture in the tissues of the body, which leads to swelling, and joint problems may also occur;
• dishes cooked in a pan in a large amount of fat. It is better to give preference to boiled meat, poultry and fish.

Also you should stop eating sugar, it can be replaced with fruits. They contain natural sugar substitutes, as well as a large amount of vitamins and other beneficial trace elements.

To break down heavy foods, you need to include more vegetables in your diet. By following these rules, you can make your daily diet less caloric.

Sports activities are useful at any age. When choosing the intensity of training, it is necessary to take into account the state of health, a consultation with a doctor can help. In case of serious problems, he can recommend therapeutic exercises under the guidance of medical staff.

After 50 years, many people already have serious health problems, various chronic diseases. A balanced diet will help improve overall well-being, but it is better to plan the menu after consulting a nutritionist.