There could be many reasons why women gain weight. The most common ones include sedentary lifestyle, emotional eating, therapeutic reasons, and poor eating habits. If you are a woman and are trying to lose weight then here 4 areas of your lifestyle that might help you keep off that weight.
A healthy diet should include adequate intake of all the essential nutrients. For example, protein for muscles and hair, carbohydrates for energy, good fats like omega 3 and omega 6 fatty acids, fibre for smooth digestive function and vitamins and minerals for various bodily functions. A healthy diet is essential not just to stay disease free, but even to stay fit and slim. It is the first and most important step to healthy weight loss. Also, a healthy diet with make you look good externally, which will further motivate you and boost your confidence.
Diet: We rarely realise the hundreds or thousands of calories that sneak in to our system through unhealthy nibbling, small dessert bites and unnecessary snacking. There has to be a certain eating pattern and moderation in intake of calories. Our bodies require a certain number of calories in order to maintain weight and fat levels. the calorie intake should not cross the number required.
Fix it: Firstly understand your body metabolic rate, the rate at which your body burns calories. A few of us don’t put on any weight despite eating whatever we like. But the rest of us do. If you happen to be one of those who have a tendency to gain weight from overeating, then you will have to start moderating your diet and calorie intake.
Water: Water is important for flushing out toxins from the body and for better body metabolism. If there is a lack of water in the body then this will lead to slowing down of the metabolism and swelling up of the feet, face, etc. Water is also important because some women have water weight or water retention problem, where the body holds more water than it should, resulting in weight gain and bloating.
Fix it: To increase metabolism, drink lots of water keeping the body hydrated. Drinking cold water will further rev up the metabolic rate. To get rid of water weight, reduce salt consumption as the body tends to retain more water when salt levels are high in the body. Reduce salt intake and drink more water.
Exercise: Women don’t like lifting weights as they feel that lifting weights will make them bulky. They tend to focus only on running, aerobics and other cardiovascular exercises. But it is equally important to do some strength training as the increased muscle mass in the body increases the metabolic rate and supports joints. Also, women cannot get bulky naturally unless they take body building supplements. So, make sure you follow an exercise routine with a mix of cardiovascular and strength training exercises.
Fix It: If you don’t exercise as yet, make it a permanent part of your lifestyle. There is no need to have long sessions. Instead, focus on short sessions with high intensity exercises. This will be more beneficial in losing fat and for overall heart health. It will even save you time. Whatever be your exercise routine, make sure you get in at least 30 minutes of exercise per day.
Medical conditions: Women gain weight after menopause, pregnancy and due to hormonal change like hypothyroid, PCOS, etc. The medication for these problems can often lead to weight gain, despite a healthy diet and exercise routine.
Fix it: Talk to your doctor about the weight gain. Your physician could offer you alternative medication that might reduce or stop the weight gain. Also, you could opt for a weight loss plan from experts which focus on these specific health problems like a diet for hypothyroidism. These diet plans are designed to help women lose weight despite these health issues.
If you address these 4 factors that affect your weight, you could literally get super fit!Author Information — this article is written by a dietitian @ FitHo