Weight Loss For Women - You Need To Set Realistic Goals
Due to the natural biological differences between men and women, women will require some different tactics than men do to effectively lose weight and improve overall body health.
To begin with, women by and large have more body fat than their male counterparts to, averaging 27%, while somebody considered fit has 15% body fat. It is important to understand what that means in terms of losing fat and gaining a better body image for yourself. Women trying to lose weight and ditch excess fat have to keep in mind their body's natural tendencies so they set realistic goals and ideals.
One of the biggest factors affecting women and weight loss is their very different hormone cycles than men. This includes the menopausal period when a woman is aging s well as periods younger in life when a woman may have irregular menstrual cycles or be going through other hormonal periods and cycles.
An extreme example of this was seen in World War II concentration camps when women stopped having their periods due to the harsh conditions they lived on. Additionally, top female athletes also often stop experience a regular period due to their low levels of body fat and different hormonal levels.
To reduce the negative effects of PMS, a woman can stabilize her blood sugar level, monitor her caloric intake of fat and keep a top to bottom healthy diet. You can help to limit mood swings and frustration by including more soluble fiber in your diet, which will produce a more gradual, steady rise in blood sugar. This can be obtained from sources such as whole grains, beans and certain fruits.
If you eat all of the major macronutrients together at once you'll produce a healthier, slower rise in blood sugar. That means eating fats with protein and carbs to balance each other out. You should look to healthy sources of calories that include other nutrients as well, such as vegetables, fruits, nuts and legumes.
Another problem women deal with is being more susceptible to problems such as arthritis and food allergies to things such as lactose or gluten. You first of course have to determine where your problem lies, but the good news is that today there are replacements for nearly any product on the market. You can buy gluten free breads and products and lactose free milk and dairy products.
Women that are allergic to meat may experience rheumatic symptoms. In this case following a gluten free diet will also work towards reducing symptoms and living a happier life. As mentioned, products on the market today, particularly available in health food stores, may be marked as gluten free and are increasing in their quality and diversity.
While experience menopause, a woman can also make dietary changes to help reduce discomfort and other negative symptoms. One tactic is to reduce overall sodium intake in your diet. There are many ways to take out sodium from your diet, including avoiding processed foods and soups and using other seasonings for flavor such as garlic or lemon juice.
Women experiencing menopausal symptoms also should reduce their saturated fat intake, even more so than women and men of other ages. This is due to the declining level of estrogen in the body, which can contribute to rising LDL, or bad, cholesterol levels and falling HDL, or good, cholesterol levels.
Men have a much higher rate of heart attack as a whole, but menopausal women have an equal risk of heart attack as their male counterparts in part because of this. Therefore reducing saturated fat and trans fat intake is critical.
Other dietary factors to make note of are that reducing your caffeine intake can help your body retain more calcium, important for bone strength. Additionally, drinking a glass of wine several times a week can provide a healthy boost for your heart and provide your whole body with antioxidants.
Women will have different needs for their diet depending on their age and stage in life, so it's always important to customize your goals and your plan of action for your specific circumstances.