WOMEN WEIGHT LOSS AND SUPPLEMENTS PLAN

women nutritional needs and requirements are different than men  and When it comes to creating success weight loss plan for females, recognizing and catering to the differences between male and female is vital.

How were are different?

Calories

On average, a moderately fit man needs about 19-21 calories per pound of body weight. This means, if he weighs 175 pounds, his daily calorie intake should be around 3,500 calories per day. A moderately fit woman who maintains a similar exercise program only needs about 17-19 calories per pound of body weight. That translates to about 2,400 for a woman that weighs 135 pounds.

The reason men need more calories than women is because men burn more calories than women. Men generally have more muscle than women and less fat thanks to a faster metabolism. This leaner muscle to fat ratio further supports an elevated metabolism.

Carbohydrates

Just like with calories, men need more carbohydrates than women. Moderately fit men who exercise a minimum of three times a week need 6 – 10 servings of fruits and vegetables each day and 8 – 12 servings of grains to meet high fiber needs. A woman of a similar fitness level needs about 9 servings of carbohydrates and 7 servings of grains daily.

Men store fewer but use more carbs than women. Women also require fewer carbs because they store and burn more fat than carbs when exercising.

These recommendations are for men and women who train regularly, those who weight train with a cardio program including running, cycling or swimming laps.

Protein Intake

Men need at least four servings each day and women require about 70-80 grams of high-quality protein sources. Fit people need more protein than sedentary people and men need more than women as they have more muscle mass to maintain.

Calcium

Calcium is necessary to strengthen bones and to ensure overall bone health. Women need 1000 to 1300 milligrams of calcium every day. Women runners often have to take a calcium supplement. Because men require the same amount, it is generally easier for them to get the calcium they need through their diet because of their higher daily calorie intake.

Iron

Both men and women need iron. Men require about 8 milligrams each day and women as much as 18 milligrams. Women tend to lose more iron during exercise and menstruation.

  • At shape up lab and clinic our weight management blood tests for women include cbc (complete blood picture)
  • lipid panel
  • thyroid functions (TSH-fT3-fT4)
  • vitamin D
  • HOMA insulin resistance
  • HBA1C
  • folate and Vitamin B12
  • Calcium total and ionized
  • Sodium and potassium levels
  • Iron profile ( serum iron-Ferritin)
  • prolactin
  • Fsh and Lh
  • estradiol
  • progesterone
  • DHEAs
  • female systems tumor markers ( CA125,CA15.3,CEA)
  • Cortisol (am-pm)
  • liver functions
  • kidney functions
  • Creatine Kinase (CPK)
  • insulin like growth facor1 (IGF1)
  • testosterone, free and total

C reactive protein and Homocysteine

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