Women face unique challenges when it comes to losing weight.
A man and woman embark on a weight loss journey together. Are they both driven? Absolutely. Do they both diligently stick to healthy habits? Without a doubt. However, the man is more inclined to see quicker weight loss results compared to the woman.
Why is this the case?
There are numerous factors that influence weight loss in women. Some of these include:
Metabolism: It is common for women to have a higher percentage of body fat and a lower amount of muscle compared to men. This can have an impact on the number of calories you burn while your body is at rest.
The effects of pregnancy: Following conception, a woman experiences weight gain and increased body fat. Furthermore, new mothers often struggle to balance exercise and sleep in their busy schedules, both of which are crucial for post-pregnancy weight loss.
Menopause: During menopause, women may experience weight gain around their waist as a result of reduced hormone levels and a slower metabolism.
Although women face unique challenges when it comes to weight loss, we can still shake off those extra kilos!
To lose weight, we need to combine a good workout routine with healthy eating habits.
Let’s have a look at what exercise and diet you need to shake off extra weight.
Exercise – incorporate resistance training
Regular cardiovascular exercise is necessary for maintaining a fit body. We all know how important it is to run, swim, dance or cycle and get your heart pumping.
Although cardio activities can effectively reduce body fat, they may also result in a decrease in muscle size, leading to weaker muscles and the appearance of greater weight loss. This is because muscle is denser than fat.
However, unlike endurance exercises, research suggests that resistance training not only helps reduce body fat, but also increases muscle size and strength.
If you want to lose weight, in the long run, you’d want to incorporate resistance training into your exercise routine.
What is resistance training?
Resistance training involves engaging in physical activity in which the muscles resist some kind of weight or opposing force in order to make your muscles work harder.
Will I bulk up if I do resistance training?
Some people, especially women, fear that lifting weights will cause them to bulk up and change their appearance in an undesirable way. However, weight training primarily increases strength, rather than muscle mass.
The term “bulky” is more accurately associated with a higher body fat percentage, which is largely affected by nutrition. Consuming more calories than you need result in a bulky appearance.
How often and how much should I exercise?
Engage in cardio exercise 3-5 times per week for 30-60 minutes per session.
Also, incorporate resistance training 2-3 days per week.
Can I do resistance training without equipment?
Yes, absolutely! There are numerous exercises you can do that don’t require the use of any equipment.
Some of these include:
Eat healthy food
- Eat lots of fibre
Many people add more fibre to their diets when they want to lose weight. This is because fibre helps you feel full for longer. There are a variety of foods that are fantastic sources of fibre and can be incorporated into a well-balanced diet. These include fruits, vegetables, legumes, nuts, seeds, and whole grains.
- Enjoy nature’s candy
When you are looking for something sweet that is packed with vitamins, minerals, and nutrients, then fruit is a great option.
A fun way to ensure that you meet your daily quota of fruit is to experiment with fruit at dessert time.
You can try coconut cream, lychees and raspberries with a dab of vanilla or grilled peaches sprinkled with shaved almonds. Fruits can be baked, grilled or frozen and they add wonderful flavour and colour to any dish.
- Add rich flavours to your dishes
Use ingredients with pungent smells and sharp flavours. When you, for example, lessen the amount of cheese you use in a meal, you can add sharp cheddar instead of mild cheddar and you’ll still get a bountiful cheesy flavour.
- Balance your plate
A nutritious and satisfying meal does not have to be complex. Simply combining protein, vegetables, and whole grains will do the trick.
Increasing the amount of protein and veggies on your plate is a simple way to make your meals more fulfilling. This makes sense, as protein, nutrient-dense produce, and fibre-rich whole grains are effective at satisfying hunger and keeping it at bay.
- Cut back on added sugar
You’ll be surprised to learn how much sugar is added to foods. Eating lots of added sugar significantly contributes to weight gain and can lead to severe health problems, including diabetes and heart disease.
High sugar content in food items provides excess calories but lacks essential nutrients like vitamins, minerals, fibre, and protein, which are crucial for a healthy body.
Try to limit your intake of sugary foods such as soda, candy, fruit juice, sports drinks, and desserts to aid weight loss and improve overall well-being.
Learn how to read food labels so that you can spot added sugar.
Even though weight loss for women poses some challenges there is much you can do to get in shape and shake off those extra kilos.
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