Grave concern over the existing global overweight and obesity problem has been expressed by the Australian Institute of Health and Statistics which states that 70.8% of men are now overweight and obese (compared to 56.3% of women). But even then, various studies reveal the fact that as regards overweight and obese men are judged less harshly than women who feel and face more social pressure than men ‘to look nice and lovely’. Veritably, the more educated and wealthier a woman is, the greater is the social pressure on her to prevent the overweight.
Furthermore, men (compared to women) worry less about their weight, be it overweight or underweight, until and unless they face any health problem pertaining to a specific disease they are suffering from. Men usually want to remain strong and active too well perform their home as well as job responsibilities and bother less about the weight issue. ‘Education, economic and social status is the top priority to men. But to women nice and lovely body structure lies at the top of everything else. Obesity, as well as being overweight, is more prevalent in Australia compared to other developed countries like the UK, Finland, Canada, Germany, France, and Japan.
From the facts and figures stated above, more importantly, women, in general, need to lose weight fast in order to satisfy their Innate desire to look lovely and lively. In this regard, the following workouts need to be followed.
One will be able to lose weight safely creating an energy deficit of 1000 calories a day, which will help one to shed 2 pounds per week. For this one can easily figure out the daily calorie needs with the help of a calculator, which is facilitated in almost every mobile phone. Therefore, one need not bother to carry an extra pocket calculator to count and record the daily calorie needs. For instance, a 27-year-old woman, with a height of 5 feet 4 inches and weight 160 pounds getting an hour of activity a day, needs roughly 2500 calories a day to maintain the existing level of weight. She can opt to drop her daily food needs to 2000 calories to lose 1 pound a week, or further drop to consume 1500 calories a day to lose 2 pounds a week.
A balanced diet includes unprocessed foods like whole grains, fruits, veggies, and healthy fats such as mono and poly saturated fats, olive oil, nuts, low-fat milk, oily fish like salmon, and sardines. This food menu will help one to lose weight. Additionally, one will have to focus on protein to get the desired result. Because protein takes more energy to digest compared to carbs. So, it is wise to include the required amount of protein to boost ‘metabolism’ which is a biochemical process in our body that helps us to grow, reproduce and repair the damage. Protein also provides nutritional support for our workouts.
Exercises that suit the women are:
That prevent boredom while burning calories. Walking is the most common and the simplest among all the known workouts. Moving at a regular fairly pace for a short, medium, or long-distance benefits everyone. Irrespective of young or old, men or women. Another widely used exercise is jogging which means running at a steady and gentle pace. Cycling is a low-stress exercise on the joints and improves leg strength. Treadmill exercise is a device generally for moving, walking or running, or climbing while staying in the same place. Grinding grains manually is one instance of treadmill exercise. Cardio-vascular exercise is designed for the heart and lungs.
The exercise increases heart rate and endurance and expands lung capacity. It is advised to practice cardio-vascular exercise every day for 30 minutes. If anyone suffers from any health problem, it is wise to consult a physician before participating in any workout.
Group exercise, like group study, has a salutary impact on the body and mind. Workout in a group develops regularity, punctuality, agility, mental alertness, perseverance, competition, and determination.
Many of us have hobbies that impact greatly shedding excess fat. These are exercises in disguise that include swimming, cycle racing, ballet-inspired dance, horse ride, climbing the hill, playing various outdoor games that build and strengthen the leg muscles such as, football, volleyball, basketball, etc. Additionally, visiting a place of historical interest, export fair, zoo, museum, botanical garden and more importantly, sea beach involves a strenuous walk that helps weight loss and also develops and strengthens the lower part of the body.
The above workouts are applicable for healthy women who have neither specific health problems nor stepped into the pregnancy stage. In fact, pregnancy is a period of excitement, expectation, and pride for the PW (pregnant woman) as she eagerly awaits the arrival of her newborn baby. During the course of the pregnancy period. She has several options for the exercise program to maintain her fitness level and control her body fat. It is not wise to follow the weight loss diet during the pregnancy stage. Considering the possible side effects of exercise, it seems wise to consult a gynecologist before starting the workouts. The following steps are to be meticulously followed.
The PW must keep a vigilant eye over her movement during every workout. Pregnancy is a transition stage where her body will give warning signals about her health condition. She needs to carefully watch the arrival of dizziness, shortness of breath, or unusual discomfort. She is advised to immediately consult a physician if any abnormality is felt.
The PW must avoid any bouncing, jarring, leaping exercises that cause a sudden change of direction that risks abdominal injuries.
The PW must track her food intake according to the food diary. The focus should not be laid on any specific calorie intake. But on consuming the right amount of nutrients and drinking plenty of water. The diary would obviously help to track and monitor her food need. As per changes in her mood and hunger level.
The PW must monitor her healthy weight gain throughout the pregnancy period. Weight gain is natural and inevitable during the pregnancy period and adjusts with her fitness level moving along the pregnancy path. Slow and steady weight gain is the best to control excess body fat. As the pregnancy path moves to advance. Healthy weight gain ranges from 25 pounds to —40 pounds depending on her body weight before getting pregnant.
To conclude, women, especially the PW, are strictly advised to follow the weight loss protocol that helps to lose body fat, particularly the fat eclipsing the belly and the waist (and not overall weight). Dropping weight recklessly at the cost of losing valuable muscles inviting fatigue. And weakness following an unhealthy diet plan is never recommended.
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