Effective Diet Plans For Women

Many different diet plans are available for women, but not all are safe or effective. Eating properly and exercising may not only reduce your waistline, but it may also offer several health benefits. Learning the right number of calories for you, and how to burn them off, is key. Before starting any diet or exercise routine, it is important that you speak to your physician first.

Food

To maintain your current weight, you should consume the same number of calories as your burn. To reduce your weight, you should consume fewer calories. The University of Iowa states that women who are not active need only 1,600 calories per day, active women need 2,200, and very active women need almost 2,800. They also suggest that you keep your total fat grams to fewer than 30 percent of your total calorie intake. WomensHealth.gov says that most, if not all, of your calories should come from fruits, vegetables, whole grains, low- to non-fat dairy products, lean meats, skinless poultry, fish, dried beans, nuts, eggs and fats that are polyunsaturated and monounsaturated.

Exercise

You should include exercise to maintain or increase health, as well as to lose weight. For the most benefit, you should do at least 30 minutes of aerobic activity three times a week. These activities include running, swimming, dancing or cross-country skiing. If that is not possible, then doing moderate activity, such as walking or a leisurely bike ride, for 30 minutes five times a week is also an option. Include strength training and stretching to increase your lean muscles and flexibility. The University of Maryland Medical Center suggests that you begin slowly and work your way up in exercise intensity and duration. Before beginning any exercise routine, you should first speak to your doctor.

Types of Diets

Many diets and diet plans are available; some are geared specifically toward women. Purdue University states that a high protein diet from lean sources will help you lose weight, but it can reduce bone density in women who are post-menopausal. "The Washington Post" reported on March 7, 2007, that women who used the Atkins Diet for a year had better weight loss results without any health risks. The other diets that were reviewed were the low-calorie diet, the low-fat diet and the Zone Diet. All of these diets provided a healthy weight loss.

Benefits

Maintaining a healthy weight by eating properly and regular exercise can lower your blood pressure, help prevent type 2 diabetes, prevent heart disease and stroke and help prevent osteoporosis and back pain. The University of Wisconsin states that exercise may also help reduce your cancer risk. The mental health benefits include reducing depression, anxiety and helping to promote sleep. You will also prevent obesity which reduces your risk of having high cholesterol, varicose veins, gallbladder disease, skin rashes and arthritis.

Tips

Begin your diet and exercise plan slowly and with permission from your physician. Avoid fad diets that may work short-term but tend not to provide the needed nutrition and may lead to craving and succumbing to old eating habits. Drink eight to 10 glasses of water daily to keep you hydrated and help keep you feeling full. Have friends and family support your new healthy habit and, when eating out, be sure to read the nutrition on the menu if available, or look for descriptions that include steaming, salad dressing on the side, etc.