Please wait...
Please wait...
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 that 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 the social pressure on her to prevent the overweight.
Furthermore, men (compared to women) worry less about their weight, be they overweight or underweight, until and unless they face any health problem of 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, a nice and lovely body structure lies at the top of everything else. Obesity and being overweight are 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 to satisfy their Innate desire to look lovely and lively. In this regard, the following workouts need to be followed.
One can lose weight safely, creating an energy deficit of 1000 calories a day, which will help one 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 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 her current level of weight. She can drop her daily food needs to 2000 calories to lose 1 pound a week or drop to consume 1500 calories daily to lose 2 pounds weekly.
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, and oily fish like salmon and sardines. This food menu will help one to lose weight. Additionally, one must focus on protein to get the desired result because protein takes more energy to digest than carbs. So, it is wise to include the required amount of protein to boost ‘metabolism,’ a biochemical process in our body that helps us grow, reproduce and repair the damage. Protein also provides nutritional support for our workouts.
Exercises that suit women are:
That prevents boredom while burning calories. Walking is the most common and the simplest among all the available workouts. Moving at a regular fairly pace for a short, medium, or long-distance benefits everyone. Irrespective of young or old, man or woman. Another widely used exercise is jogging, which means running steadily and gently. Cycling is a low-stress exercise on the joints and improves leg strength. A treadmill exercise is generally for moving, walking, running, or climbing while staying in the same place. Grinding grains manually is one instance of treadmill exercise. Cardiovascular 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.
Like group study, group exercise has a beneficial 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 riding, climbing the hill, and 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 develops and strengthens the lower part of the body.
The above workouts apply to healthy women who have neither specific health problems nor stepped into the pregnancy stage. 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 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 on her movement during every workout. Pregnancy is a transition stage where her body will give warning signals about her health condition. She must watch the arrival of dizziness, shortness of breath, or unusual discomfort. She is advised to consult a physician if any abnormality is felt immediately.
The PW must avoid bouncing, jarring, and 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 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 and adjusts with her fitness level moving along the pregnancy path. Slow and steady weight gain is the best way to control excess body fat as the pregnancy progresses. Healthy weight gain ranges from 25 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 the overall weight). Dropping weight recklessly at the cost of losing valuable muscles invites fatigue. And weakness following an unhealthy diet plan is never recommended.
Authored By Dr. Tamanna Chowdhury
Dietetics & Nutrition
Dr. Tamanna Chowdhury is an experienced nutritionist with a diverse educational background. She holds an MSC and BSC (Hons.) in Food & Nutrition from the University of Dhaka and is pursuing an MPH in Hospital Management from NSU.
The content provided on HealthSpeeche.com is intended for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. The information on this website is written by our team of doctors, who strive to provide accurate and up-to-date information.
However, it is important to note that medical knowledge is constantly evolving, and new research may emerge that could affect the accuracy of the content. Therefore, we cannot guarantee the completeness, timeliness, or accuracy of the information presented on this website.
Any reliance you place on the information provided on HealthSpeeche.com is strictly at your own risk. We recommend consulting a qualified healthcare professional before making any medical decisions or starting any treatment regimen.
HealthSpeeche.com may also contain affiliate links to products on Amazon.com. This means that we may earn a commission if you make a purchase through these links. However, please be assured that this does not influence the content we provide. We only promote products that we believe are of high quality and relevant to our audience.
Please note that the information and opinions expressed on HealthSpeeche.com are those of the authors and do not necessarily reflect the views of any affiliated organizations or institutions.
By using HealthSpeeche.com, you acknowledge and agree to the above disclaimer. If you have any specific medical concerns or questions, we recommend consulting a healthcare professional.
Releted Articles
Starting a fitness journey can be an exciting and life-changing decision. It's a step towards improving your health, increasing energy levels, and achieving your fitness goals. However, for beginners, the process can be overwhelming and confusing. Th
Read Full Article