The most suitable weight loss plan for older women

To achieve weight loss, you must burn more fat. However, it seems unrealistic to ask women over the age of 40 to do a lot of exercise. Therefore, to lose weight, we must strictly control the calorie intake and adopt exercise methods based on the calorie intake.

Knowing your ideal goal can help you lose weight. Please use the following formula: Your ideal weight (Pounds, each pound is equal to 0.45 kilograms) The goal multiplied by one base is the number of calories you need per day. There are three bases here. If the calories you consume per day are your ideal weight multiplied by 10, then you don't need to exercise at all; If the calories you consume per day are your ideal weight multiplied by 13, then you just need to participate in golf or tennis or badminton on weekends; If your daily calorie intake is 15 times your ideal weight, then you should exercise regularly and swim, walk or jog for 30 minutes a day. By exercising according to the numbers calculated by this method every day, you can maintain your ideal weight.

How to guide yourself on the calories of the food you eat every day, you can follow the following steps: First, record it correctly. It is not necessary to be as accurate as a calculator, but you must also have a general understanding of the calories of the food you eat every day. A survey found that only 13% of 1000 people know the calories contained in the food they eat every day. The best way is to make a record every day.

Secondly, read food labels correctly. The nutritional content on the food packaging will indicate the calories contained in each piece of food. It should be noted that many food labels write two or more calories, and you need to convert it into the calories contained in one serving of food. For example, 500 ml of lemon juice contains 110 calories per serving. Research shows that women often pay attention to how many grams of fat and sugar foods contain before looking at calories, which can mislead you into eating more.

Healthy recipes

The following recipe can provide 1600 calories, which can meet the daily health needs of a woman with a moderate amount of exercise. If you can't insist on it, at least insist on it every other day.

Breakfast: 250 ml of non-fat coffee, 1 large orange, several slices of whole-wheat bread, 1 whole-wheat muffin, eggs fried in olive oil, 1 piece of cheese, 1/4 pear, 4 cherry tomatoes. Total calories: 498 calories.

Lunch: 150 ml yogurt, vegetable salad (use green leafy vegetables, such as 1/4 purple cabbage, 1 carrot, 5 cherry tomatoes, peas, etc.). Total calories: 479 calories.

Dinner: Half a steamed bun or 3/4 bowl of brown rice, 100 grams of chicken or fish, mixed with broccoli (2 tablespoons of peanut oil, low-sodium soy sauce, garlic, ginger). Total calories: 493 calories. (Editor in charge: Yang Miao Intern Editor: Yan Yugeng)