Pear shaped women accumulate fat on the hips and abdomen. As we get older, our figure can increasingly change. Pear shaped women do not have much muscle tissue and because fat burns in muscle , they find it very difficult to lose weight. However, nothing is impossible! Here is what nutritionists advise.
- No starvation diets. Instead, eat small portions 5-6 times a day. This way your body will absorb almost everything you eat , but it will not accumulate fat on your hips.
- Write eating blog. Capture what you eat during the day. Medium weight women, who do not work hard physically, need 1800 – 2000 calories per day. If you see that you gain weight while getting this much calories, you can reduce the amount by 300-500 calories. It would be even better to increase your physical activity. If you lose more than 500 grams a week, you may get all your previous weight back very quickly. So do not rush.
- Do not become a vegetarian . Your muscles (remember : this is where that calories burn) need protein . A woman need 1 gram of protein per 1 kg of her weight per day. Eat fish, lean meat and low-fat dairy products.
- Limit your fat and sugar intake. Limit, but do not completely abandon.
- More to move. Running on a treadmill once a week is not for you. If you have wide hips you need to constantly move actively. Go for a walk more often, ignore the elevator, etc.
- Buy a pedometer. You have to make at least 10,000 steps per day to maintain your weight, and at least 13,000 if you want to lose weight.
- Swimming and water aerobics are the sports for you.
- Strengthen your legs and back muscles.