Gaining overweight or obesity is a great problem for people of all ages from children to adult. Obesity hampers one’s normal life as it is the reason behind a lot of diseases such as- high blood pressure, diabetes, etc. and also obese people are embarrassed socially which is harmful for their mental health. A person can develop obesity due to many reasons – it is not right to think that people become fatty only because of taking so much food, several risk factors are responsible for gaining obesity.
Although people of all ages can gain overweight, but the reasons of gaining overweight, the result of it and the ways of losing extra weight vary. In this article, the problem of gaining overweight in case of women and the possible paths of dealing it will be discussed in detail.
Risk Factors of Gaining Overweight
There are so many risk factors for gaining overweight. Among them, some are changeable and some are non-changeable.
Changeable risk factors
Lack of physical activity
Day by day people are getting more attached to digital gadgets such as- television, computer, video game, etc. and do not get enough time and opportunity to do physical exercise. As a result total body mass index increase.
Unhealthy eating pattern
Taking more calories than needed, taking so much trans or saturated fats or eating foods high in sugar are responsible for gaining overweight.
Not getting enough sleep
People who do not get enough sleep or awake till late night, take more food than others.
High stress sometimes causes to take more food than you need and sometimes to take less food than your necessity. There are basically two types of stress, such as –
- Acute stress and
- Chronic stress
Acute stress influences the production of hormones, such as cortisol, which controls our energy balances and hunger urges. Moreover, acute stress can trigger changes of hormone that decrease your hunger. In case of chronic stress, hormone changes can increase your cravings for food and store more fat.
Non-Changeable risk factors
The risk of unhealthy weight gain increases as you become old. Adults having a healthy body mass index often start to gain weight in their young adulthood. People may also gain unhealthy weight in their childhood. Childhood obesity is a serious problem in the United States.
Family history and genetics
It has been seen in genetic studies that overweight and obesity may run in families, so sometimes genes or DNA elements are also associated with obesity. We generally encourage to eat too much during pregnancy, but do you know that eating too much or too little during pregnancy can change your baby’s DNA and influence the pattern of your baby’s storing or using fat.
Race or ethnicity
In some racial and ethnic minority groups overweight and obesity are highly prevalent. In case of American adults, rates of obesity are highest in blacks, followed by Hispanics, then whites.
The gender of a person may also influence the way of storing fat. For instance, women tend to store less unhealthy fat in the abdomen compared to men.
Sometimes, women gain overweight after their menopause.
Taking some oral intraceptives may also cause gaining overweight.
8 Harmful Effects of Gaining Overweight
Type 2 diabetes, which usually begins in adulthood, is caused by obesity; even children are attacked by type 2 diabetes due to obesity.
High Blood Pressure
Extra fat tissue in the body needs oxygen and nutrients to live, which necessitates the blood vessels to circulate more blood to the fat tissue. This gives extra workload to the heart because in order to provide additional oxygen and nutrients it must pump more blood through additional blood vessels. Circulating more blood also means more pressure on the artery walls. Higher pressure on the artery walls result in increased blood pressure. Moreover, extra weight can increase the pulse rate and reduce the body’s ability to transport blood through the vessels.
Atherosclerosis (hardening of the arteries) occurs 10 times more often in obese people compared to the slim people. Obese people are also at high risk to be attacked by Coronary artery disease because of the deposition of fatty deposits in arteries. Narrowed arteries and reduced blood flow to the heart may cause angina (chest pain) or a heart attack. People may also attacked by stroke because of the formation of blood clots.
Sleep apnea causes people to stop breathing for brief periods and sleep throughout the night is disturbed. As a result, they feel sleepy during the day and cannot do any work with full concentration and effort. People may also suffer from heavy snoring. Sometimes, obesity leads to high blood pressure and high blood pressure causes sleep apnea – so the problem is just like a chain.
In case of women, being overweight increases the risk for a variety of cancers, such as- breast cancer, colon, gallbladder, and uterus.
Obesity may cause osteoarthritis. Knees and hips of the obese persons are affected badly because of the stress placed on the joints by extra weight. Joint replacement surgery, while commonly performing on injured or damaged joints, may not be an advisable option for an obese person since there is a higher risk of loosening and causing further damage in case of artificial joints.
Obese people suffer from psychosocial problems because in most of the countries being thin is considered as physical attractiveness, although there are exceptions also as in some countries being overweight is considered as physical attractiveness. People generally show a negative attitude to the obese people, they are thought to be lazy and weak-willed.
Metabolic syndrome is a complex risk factor for cardiovascular disease. It consists of six major components and abdominal obesity is one of them. The other components include –
- High blood cholesterol
- High blood pressure
- Insulin resistance with or without glucose intolerance
- Rising of certain blood components that indicate swelling, and elevation of certain clotting factors in the blood.
In the US, around one-third of overweight or obese persons exhibit metabolic syndrome.
How to Deal Overweight?
There are a lot of ways you will find on the internet or you may know from your near and dear ones to lose weight, but most of them need a lot of time, patience and maintaining regularity to get the desired result. The main difficulties that most of the women face during their attempt to lose weight are-
- Sustaining hunger and resisting the appetite for food
- Controlling desperateness for delicious food
- Maintaining regularity and
- Keeping patience
Keeping in mind these problems, I have decorated this article with some of the easiest methods of losing weight within short time.
Method 1: Reduce Your Craving for Food
Method 2: Make a Diet Plan to Lose Your Weight Within 2 Weeks
Method 1: Reduce Your Craving for Food
The initial step of losing weight fast is to take less amount of food and thus your daily sugar and calorie intake will be reduced, as a result you will become a slim woman fast. But the main problem you will face because of taking less amount of food is sustaining hunger. That’s why, I have planned the tips in such a way so that you cannot feel the trouble of hunger, rather you feel fullness only by taking a small amount of food.
10 Tip to Reduce Your Food Intake Without Feeling Hungry
Tip 1: Take Enough Protein
Increasing the amount of protein in your daily diet will reduce your hunger by providing you a feeling of fullness. Here is a list of some protein rich food:
List of 20 Protein Rich Food
- Chicken breast
- Tuna fish
- Sockeye salmon
- Dried lentils
- Peanut butter
- Mixed nuts
- Green peas
- Wheat germ
Tip 2: Increase fiber rich food in your daily diet
Taking fiber stretches your stomach for digestion, decelerates its emptying rate and affects the release of fullness hormones. Moreover, taking fiber rich food is helpful to produce short chain fatty acids by fermenting in the bowel which results in the promotion of the feelings of fullness. According to a study, taking an extra 14 grams of fiber daily may reduce your calorie intake by up to 10%.
List of 20 Fiber Rich Food
- Asian pears
- Acorn squash
- Split peas
- Lima beans
- Brussels sprouts
- Flax seeds
- Chia seeds
Tip 3: Take coffee
We all know that coffee refreshes us and increases our working energy but do you know it also reduce our appetite by increasing the release of peptide YY (PYY). PYY is one kind of hormone. It produces in our gut in response to eating and promotes a feeling of fullness. Interestingly, coffee that does not contain caffeine may cause the highest reduction in hunger and the effects last up to three hours after consumption.
Tip 4: Drink more water
Drinking water increase feelings of fullness following a meal and promote weight loss. Studies show that drinking 2 glasses of water immediately before a meal decreases the intake of food about 22% and thus promotes the loss of weight. Scientists believe that inking about 500ml of water is adequate to stretch stomach enough to send signals of fullness to the brain. But the problem is the effect of fullness only by drinking water does not last long. That’s why, it is best to drink water after taking some food.
Tip 5: Don’t Eat Unmindfully, Eat with Your Full concentration
Most of the people do not eat mindfully which causes them to eat more or less amount of food than their necessity. Because under normal conditions, your brain knows whether you’re hungry or not; if you eat unmindfully it becomes more difficult for your brain to recognize the signals of fullness. That’s why, when you gossip or watch TV during eating, you can eat more than normal times which result in extra calorie deposition in your body. So, while eating try to give full concentration to your food.
Tip 6: Eat some dark chocolates daily
Dark chocolate contains stearic acid, which makes the digestion process slow and increases the feelings of fullness. It also diminishes the cravings for sweets. Interestingly, simply smelling dark chocolate also decreases both appetite and hunger hormones just as much as truly eating it.
Tip 7: Reduce your hunger by taking spice
Spice such as – ginger, hot peppers and sweet peppers have the ability to reduce the feeling of hunger. In a recent study it has been found that taking ginger tea reduces our feeling of hunger. On the other hand, hot peppers contain capsaicin and sweet peppers contain capsiate – these two compounds also reduce the feeling of hunger and increase the feeling of fullness.
Tip 8: Use small plates to eat
How much food you will take – it depends not only your hunger but also some other factors, such as –
- The size of your plate
- Food decoration
- Smell of food
If a big plate full with well decorated food and good smells are coming from it, surely you will be able to take more food, but if your plate is small, it can be filled up with small amount of food and you will be able to satisfy your hunger with less amount of food unconsciously.
Tip 9: Do Exercise Regularly
People who exercise regularly, enjoy the following benefits
- Refreshment of body and mind
- Losing fat
- Reduction of cravings for food.
Scientists believe that doing some exercise regularly decreases the activation of that region of our brain which is linked to food cravings and as a result the person feels lower motivation to eat.
Tip 10: Get Sound Sleep Regularly
Getting sound sleep regularly is very important for everyone. People who do not sleep enough are attacked by different types of physical and mental problem, such as – lower back pain, depression, etc. Moreover, not getting enough sleep at night is responsible for growing obesity. According to a study, too little sleep can increase hunger and appetite by up to 24%, and decrease levels of some fullness hormones by up to 26%. So everyone should try to sleep at least 7 hours at night regularly.
Method 2: Make a Diet Plan to Lose Your Weight within Two Weeks
You can lose at least 20 pounds within two weeks by maintaining the following 3 steps:
Step 1: Change your diet menu
- Exclusion of junk food:
Foods that contain low nutritional value but high level of calorie from sugar or fat are called junk food, such as- pizza, donut, hot dog, burger, chips, drinks etc.
If you really want to lose your weight fast, you have to exclude junk food from your daily menu completely because it not only increases your weight but also causes an array of problem to your health.
5 Disadvantages of Taking Junk Food
High Blood Pressure and stroke risk
Taking junk food rich in sodium, such as potato chips, French fries and pepperoni pizza, may increase your blood pressure and the risk of stroke. According to a study by researchers at the University of Miami published in a 2012 edition of “Stroke; A Journal of Cerebral Circulation” it has been found that the risk of being attacked by stroke increases by 17 percent for every 500 milligrams of sodium consumption according to the recommendation. For instance, consumption of 2,500 milligrams of sodium raises your risk of stroke by 34 percent.
If you consume 500 calories per day from junk food, you will gain 1 pound weight within a week. So, exclude the portion of junk food from your daily diet plan and fill it up with fibrous food, protein rich food or fruit.
Junk foods are rich in sugar which breaks downs the protective enamel coating of your teeth resulting in cavities.
Taking too much junk food sometimes causes gastrointestinal problems. We need fiber in our diet to keep our bowels moving and processed junk food rarely contains fiber. Due to the lack of adequate amounts of fiber, constipation may occur.
Memory and Learning Problems
According to a research published in the American Journal of Clinical Nutrition in 2011 showed that healthy people who ate junk food for only for 5 days performed poorly on cognitive tests (A measurement of attention, speed, and mood). The reason behind this problem may be- due to taking a poor or toxic diet, certain chemical reactions may occur, leading to inflammation in the hippocampus area of the brain that is associated with memory and special recognition.
Exclusion of white carbohydrates:
White carbohydrates include rice, bread, potatoes, pasta, etc., which are rich in sugar. This sugar spikes our insulin levels, raising our fat stores ultimately increase our body weight. To lower the spike, exclude the processed curbs. It may become more difficult for you to exclude the white curbs from your diet menu than excluding junk food as in many countries, certain types of white curbs are taken as main dishes but in order to lose weight fast you have to do it.
Eat Vegetables daily
Vegetables are fibrous food. They take so much energy to digest and thus decrease the fat stored in your body. So, excluding the junk food and white curbs from your diet, fill it up with more vegetables.
Choose linear protein
Protein is an essential component we should take to maintain a good health. But instead of choosing pork and beef, you should choose chicken or fish as a source of protein to lose weight fast.
Step 2: Change Your pattern of Taking Food
- Always use small plates and big forks for eating.
- Do not use any gadget such as – laptop, smart phone, iPhone etc. while eating.
- Do not talk too much with your friends and family during eating as it causes you to take more food than you need.
- Drink at least 2 glasses of water after your meal.
- Keep a track of your daily calorie intake. You can find so many smart gadgets available in the market to keep track of your daily calorie intake.
Step 3: Change Your lifestyle
- Develop a habit to do some exercise regularly
- Try to sleep early and get up early in the morning.
- Keep your phone silent or off during sleeping.
Till now I have discussed about gaining related to the problems of taking food or lack of exercise. But as women can also suffer from obesity due to other reasons, such as – pregnancy, menopause, diabetes, etc. I am now going to discuss about the ways of dealing with obesity caused by these reasons. Since this article is concerned with only the ways of losing weight I shall only focus on this point.
5 Effective Post Pregnancy Weight Loss Tips (For Natural Delivery)
Breastfeeding is helpful to burn up extra calories for some mums. But, on the other hand, some moms find they don’t lose weight by feeding their baby. Actually, losing of weight by breastfeeding depends on some variables such as- how many calories you are taking every day compared to how many you’re working off.
But for this reason, do not take calorie-restricted food as it may deteriorate the quality of your breast milk and as a result your baby may suffer from lack of nutrition.
Don’t try to do diet
After giving birth, if you intend to do an official “diet”, it could derail your post-pregnancy weight loss goals. While you’re already stressed out by your new role as mom feeling deprived of your favorite foods could actually cause you to gain weight. So do not diet, eat what you want, but you may do one thing – avoiding harmful junk foods and carbohydrates, you can choose those junk foods and carbohydrates that are good for your health and also delicious.
Increase the amount of super food in your daily diet plan
After giving birth a new baby, your body needs a lot of nutrition, especially if you’re nursing. You should include such foods in your diet menu that are rich in the nutrients and contain a small amount of calories and fat. Fish, milk, yogurt, lean meat, beans, chicken, etc. are the examples of super food.
Drink a lot of water
Drinking water prevents you from getting dehydrated. It is generally recommended to drink 8 glass water per day, but it varies women to women. You should be conscious about your urine color. If it is yellowish, you should drink more water. If you do not like to take plenty of water, in that case you may eat fruits and vegetables that contain a lot of water. Here is a list of fruits and vegetables that contain high amount of water.
A List of water enriched fruits
|Name||Percentage of water|
|Pineapple, cranberries, orange and raspberries||87%|
|Cherries and grape||81%|
A List of water enriched vegetables
|Name||Percentage of water|
|Zucchini, radish and celery||95%|
|Cauliflower, eggplant, red cabbage, peppers and spinach||92%|
Doing some aerobic and strengthening exercise is very beneficial to burn your extra calorie after pregnancy. Exercise is not only helpful to burn your calories, but also help you to prevent post pregnancy depression, stress and sleeplessness.
Caution: Do not choose any exercise by yourself, consult with a doctor and do according to his/her suggestion.
5 Effective Post Pregnancy Weight Loss Tips (Cesarean Delivery)
Cesarean sections take more of a toll on your body than simple vaginal deliveries as you have a major surgery to recover from. So you should be more sincere to follow the tips on losing weight.
Tip 1: Wait until your first follow –up appointment
According to the University of Iowa Hospitals and Clinics, it may take up to six weeks on average to get ready to start an exercise. Although you may feel ready to start exercising, but your incision site may not be ready, that’s why, wait until the doctor see you for the first follow-up appointment.
Tip 2: Start with a breathing exercise
Try to strengthen and tighten your abdominal muscles with some easy breathing exercises that are especially designed to work your abdominal muscles.
Tip 3: healthy diet
Planning your daily diet in such a way that will be helpful for your health is a must for people of all ages and all conditions. That’s why, in every case of losing weight I did not forget to mention about “Healthy Diet Plan”.A diet high in nutrients and low in saturated fat and excess sugars will support healing and a robust milk supply with the addition of losing excess weight.
Tip 4: breastfeeding
Like normal delivery, breastfeeding is very helpful to maintain good health of both baby and mom in case of cesarean delivery also.
Tip 5: start a cardio program
After a few months of delivery you can start a cardio program that includes a low impact, but heart-rate increasing activities such as- walking or swimming. To avoid muscle strain or injury, warm up before exercising and cool down afterward. According to the University of Iowa Hospitals and Clinics, you should perform these exercises at least three times within a week.
Two advice for both normal and cesarean deliveries:
Do not try to be a slim, stylish mom
During pregnancy, many women gain extra weight and after pregnancy, they want to get back their previous slim body shape. But it may be harmful for both of you and your baby, because after pregnancy your body experience a change, if you want to be slim by depriving yourself of healthy food and taking rest, you may become slim but the quality of your breast milk may degrade and as a result you baby may suffer from the lack of nutrients.
That’s why try to be a healthy mom, not a slim stylish mom.
Keep yourself healthy first, then think about your baby
Pregnancy is the most critical stage in the life of any women. Although people think that mptther should take more care of their baby than themselves or mother should take care of their babies first than themselves. But I think this is a dangerous, bcause you should keep yourself healthy mentally and physically first to keep your baby healthy, to take proper care of your baby, otherwise you will not be able to take care of your baby.
3 Effective Weight Loss Tips During and After Menopause
It seems impossible to lose weight during and after menopause. Hormone fluctuation, loss of muscle mass, lack of getting enough sleep, increased insulin resistance are the trigger factors for gaining weight due to menopause. However, there are several tips you can follow to lose weight during and after menopause.
Tip 1: Healthy diet
Take a healthy diet, such as – Mediterranean diet, vegetarian or low carb diet. I have already discussed about low carb diet and vegetarian diet, so now I shall tell only about the Mediterranean diet.
Traditional foods that people used to eat in countries like Italy and Greece back in the year 1960 are included in the Mediterranean diet plan. Here is a basic plan of the Mediterranean diet system:
Tip 2: Do exercise and enjoy a quality sleep
During or after menopause, women suffer from sleeplessness which lead to depression and other mental illness. Doing exercise regularly is helpful to bring physical tiredness which in turn helps to enjoy a sound sleep.Tip 3: AcupunctureAcupuncture is an ancient Chinese technique which involves the insertion of very thin needles through your skin at strategic points in your body. Acupuncture is also helpful to deal with problems associated with weight gain.Bottom LineMaintaining a healthy weight is not so difficult, what you need is little consciousness about your body condition and the related tips to lose extra weight. If you can keep your body feet, your mental condition will remain feet and finally,you will be able to enjoy a happy and peaceful life.