How to calculate daily calorie needs and the best weight loss foods for women of different ages.

How to calculate your daily calorie needs

To calculate your daily calorie needs, you should first calculate your ideal body weight:

For individuals taller than 150 cm, the standard weight (in kilograms) = height (in centimeters) - 150.

For individuals under 150 cm in height, the standard weight (in kilograms) = height (in centimeters) - 100.

The daily calorie intake standard is 25 kcal/kg.

For example: A 40-year-old man is 172 cm tall and weighs 85 kg. His ideal weight is 172-105=67 kg. His daily calorie intake should be 67×25=1675 (kcal).

So, let's start losing weight with a 1600-calorie diet every day.

Once you get used to this amount of food, your stomach will remember it.

Even though this is a slightly smaller portion of food than usual for weight loss, the brain will still send signals that you are full.

Simply remember the calories in staple foods, such as "a bowl of white rice is about 160 calories," and then visually calculate using the diagram on the right to easily control portion sizes.

Best foods for different ages

Nutrition researchers have found that the biological substances used by a 20-year-old to burn fat are completely different from those used by a 30- or 40-year-old.

Based on this, experts have summarized the substances that can effectively burn fat for each age group and told you how to obtain these substances from your daily food to truly and successfully lose weight.

Of course, it's important that you make sure you incorporate the expert's advice into your daily diet and stick to it, so you don't have to resort to extreme dieting to lose weight.

Here are the best food combinations recommended by experts for women of different age groups:

20-30 years old

Best foods: lettuce, lemon, grapefruit, milk, poultry, and lamb.

Because the human body is in its best condition and has a fast metabolism, it is relatively much easier for people aged 20 to 30 to lose weight.

This kind of body condition only requires vitamins to efficiently burn fat.

Vitamin C promotes the production of growth hormone in the human body, and growth hormone can remove fat from fat cells while the body is asleep and promote its rapid conversion into energy.

Vitamin C can also help the body produce nerve stimulants, which can enter fat cells through nerves to remove excess fat.

Therefore, if people aged 20 to 30 consume enough vitamin C, their weight loss can be strictly speaking completed during sleep.

Many fruits and vegetables are rich in vitamin C, and the more acidic the fruit, the better it is for weight loss.

Special Recommendation:

Nutritionists recommend a convenient homemade drink rich in Vitamin C: freshly squeezed lemon juice diluted with mineral water.

30-40 years old

Best foods: bananas, beans (lentils, peas), whole-wheat bread, egg yolks, and soy products.

People in this age group are in their prime, enjoying success in both their careers and lives.

Therefore, burning fat and replenishing brainpower are equally important to them.

Magnesium and choline are the substances that people in this age group need most for weight loss.

Magnesium is a component of enzymes.

Enzymes can also generate stimulating substances to eliminate fat.

This element promotes metabolism within cells in a variety of ways.

Bananas, beans, and whole-wheat products are rich in magnesium.

Choline belongs to the B vitamins and is also a component of the protective layer of nerve cells and brain cells.

Insufficient choline intake can cause cholesterol to become thicker, which in turn leads to fat accumulation.

Choline is found in milk, egg yolks, and cauliflower, and is also abundant in soy products.

Special Recommendation:

Eating bananas regularly can not only meet the body's need for magnesium, but also make people feel full quickly and bring them a pleasant mood.

40-50 years old

Best foods: fish, iodized salt, liver, crab, and shellfish

Generally speaking, women aged 40 to 50 experience a decline in thyroid function, which in turn affects the natural elimination of fat.

What could be of help to them?

Iodine can stimulate the thyroid gland to produce hormones that can eliminate fat.

Some nutritionists even believe that if a person's thyroid function is normal, the person will always maintain a normal weight.

Fish and iodized salt are rich in iodine.

Another helpful substance that is less familiar to us is Taurin, a hormone that helps burn fat.

Taurin is abundant in crabs, shellfish, and animal livers.

Special Recommendation:

Shellfish and other shelled animals are not only rich in protein but also fat-free, making them ideal foods for weight loss.

Other seafood, such as eels, are rich in fat, but their fat is composed of fatty acids, which can help prevent myocardial infarction and cancer.

50 years and older

Best foods: artichokes, beans, flaxseed, seafood, whole grains, and rice.

Obesity in women over 50 is mostly due to indigestion, which in turn is caused by weakened pancreatic function.

A weakened pancreas prevents it from properly secreting hormones to stimulate the consumption of body fat.

Glukagon is a hormone that determines when the body uses stored energy, namely fat.

Glukagon accumulation is achieved through a large supply of protein.

It can be obtained from whole grains, beans, fish, or artichokes, which are rich in protein.

Linoleic acid is a plant acid that functions in the human intestinal tissue, enabling the conversion of dietary fat into energy.

This substance is mainly found in flax seeds.

Special Recommendation:

Artichokes can also help burn fat in the intestinal tissue without causing side effects, so some doctors even recommend them as an effective natural weight loss drug.

So, are you ready? Let's get started!

What should overweight men and women eat?

carrot

Carrots are advantageous because they are rich in a nutrient called beta-carotene, with about 3.62 milligrams per 100 grams of carrots.

Beta-carotene can be converted into vitamin A in the human body, which can both beautify the skin and help with weight loss, making it very beneficial to the human body.

White radish

It contains abundant vitamins, dietary fiber, and lignin. In addition to its weight-loss effects, these substances also contain enzymes that promote fat metabolism and prevent fat from accumulating under the skin.

coarse bread

Whole bread with the bran removed can make the eater feel refreshed and energetic.

It provides almost all B vitamins, ensuring normal metabolism and smooth communication between nerves and muscle tissues.

In addition, whole-wheat bread is particularly filling, making it one of the ideal foods for weight loss.

banana

Like other potassium-rich foods, bananas can help lower blood pressure.

Bananas are also a low-calorie food; one banana contains less than 60 calories and almost no fat.

If you mix it with frozen juice and strawberries, it becomes a delicious food with 120 calories per cup.

Hami melon

Cantaloupe is rich in beta-carotene and vitamin C. One cup of cantaloupe juice contains only about 40 calories and less than 1 gram of fat, making it an ideal drink for overweight men and women.

pear

Eating pears regularly can help maintain skin elasticity and prevent wrinkles.

Avocado has the strongest skincare benefits, effectively protecting the skin from sun damage. Its secret lies in its "secret weapon"-vitamin E.

In addition, pears are also a low-calorie food; one fresh, juicy pear contains only 50 calories.

If you eat the skin along with the fruit, you can also ingest a certain amount of fiber.

Pineapple

Two large slices of pineapple can provide the body with the daily requirement of fiber and vitamin C, while containing only about 70 calories and no fat, which is very beneficial to the human cardiovascular system.

Coconut Candy

If you can't resist sweets but don't want to consume too many calories, then coconut candy is the best choice.

According to experts, a 50-gram coconut candy contains only 2.5 grams of fat (which is unsaturated fat) and not many calories, but its rich aroma is enough to make you linger and enjoy the beauty.

Dried squid

For dieters who can't control their cravings and always want to eat, dried cuttlefish is the best choice.

It can provide you with the same fun as chewing gum, and it also helps you get iron.

50 grams of dried cuttlefish contains only about 50 calories.

bean sprouts

These incredibly vigorous young shoots can provide the human body with high-quality protein, making them the best substitute for meat.

In addition, bean sprout protein can strengthen muscles and enhance the body's resistance to disease.

cauliflower

Recent research indicates that cauliflower contains a special vitamin that can prevent premature graying of hair.

It also contains a relatively large amount of indole derivatives, which have certain anti-cancer effects.

spinach

Eating spinach regularly can give you a rosy complexion and a radiant appearance.

Spinach is a rich source of folic acid, which plays an important role in promoting the production of red blood cells.

cabbage

The nutritional advantage of cabbage lies in its richness in vitamin K, which can prevent bleeding gums, reduce the incidence of periodontitis, and protect teeth.

In addition, vitamin K also has the effect of preventing cancer, especially liver cancer.

Sesame

It contains a high amount of lecithin, which can not only prevent premature graying and hair loss and keep hair beautiful, but also moisturize and beautify the skin, keeping people youthful and energetic.

mutton

Lamb is an excellent source of a nutrient called carnitine, an amino acid-like substance that helps the body's cells "burn" excess fat.

Therefore, eating mutton regularly is beneficial for health and fitness.

cottage cheese

Cheese has a strong effect on strengthening teeth, thanks to its rich calcium content. Regular consumption is beneficial for healthy and beautiful teeth.

lettuce

Eating lettuce regularly can help maintain a peaceful state of mind because it contains a substance called inulin, which can promote relaxation of the central nervous system and has a calming effect.

asparagus

Asparagus contains asparagine, which can increase the body's basal metabolism, increase daily calorie consumption, and reduce the accumulation of body fat.

In addition, asparagus is also a powerful anti-cancer agent.

According to tests conducted by Japanese scholars, its cancer-inhibiting rate is as high as 90% or more.

onion

Onions are particularly beneficial to the body's connective tissues and joints, mainly due to the trace element selenium they contain.

Selenium has anti-aging and anti-cancer effects, and also has certain brain-boosting effects, making it especially suitable for those who do mental work.

salmon

Salmon has a delicious flavor and is particularly rich in vitamin D, which can promote the body's absorption of calcium, making people physically strong and graceful.

coriander

Cilantro contains special components that can enhance vitality, improve memory, and improve concentration.

The key to its success lies in its high iron content.

mushroom

Mushrooms are low in calories and rich in nutrients, containing a variety of vitamins and trace elements.

In particular, a substance called growth hormone can promote the growth of hair, nails, and skin.

Egg drop soup

It's easy to make, nutritious, and low in fat and cholesterol.

Drinking a small bowl of egg drop soup before meals can effectively suppress appetite and help with weight loss.

It is rich in plant protein, has a creamy flavor, and contains unique plant estrogens that can reduce the incidence of prostate and breast cancer.

A cup of unsweetened fresh soy milk contains only 3 grams of fat and about 150 calories.

yam

It is high in cellulose, and its components such as choline and mucin can supply the human body with a large amount of mucoprotein, which can reduce subcutaneous tissue deposition, prevent obesity, and has special health benefits.

potato

Eating only whole milk and potatoes for each meal can provide all the nutrients the body needs, and these foods contain fewer calories than grains, making them ideal for weight loss.

bamboo shoots

Bamboo shoots are characterized by being low in fat, low in sugar, and high in fiber.

Eating bamboo shoots can not only promote intestinal peristalsis and aid digestion, but it is also a good choice for obese people to lose weight.

winter melon, cucumber

Both of these types of melons contain a lot of water and a variety of nutrients.

The "propanedioic acid" in it can inhibit the conversion of carbohydrates into fat, which can undoubtedly help with weight loss.