Obesity is when your body mass surpasses a person’s normal Body Mass Index. It is characterized by an increased fat buildup in the most critical areas including the visceral, arms, and back.
Obesity has been and continues to be a major concern not just in the States, but also globally. Due to hormonal imbalance and baby fat, women are at a higher risk of obesity compared to their male counterparts.
The best program for weight loss for women greatly relies on various factors including genetic predisposition, intensity and sustainability. However, for your consideration, this article gives some effective programs you can try in your endeavor to lose that extra weight as a woman.
Intermittent Fasting
This simply refers to a short-designated duration for eating, followed by a long duration of fasting.
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However, the designated short period of eating does not necessarily mean that you should spend the entire time eating. Instead, it means it is the duration where you can eat what you need to. The periodic eating followed by fasting has been known to suppress satiety for food. It has also been known to increase fat burning as the cells seek to compensate for the reduced calorie intake. The result is a reduced calorie intake, followed by reduced weight.
Customized Nutrition and Genomics
Given the different genomics across different people of different backgrounds, there is a dire need to customize weight loss techniques based on these parameters. Genomics greatly determine how different people respond to certain methods and the amount of effect they bring. In that understanding, it is imperative that people choose their preferred weight loss regimens under close advisory from their primary physicians. Adopting a regimen that aligns with your genomics is more likely to offer better results than one that does not.
Plant-Based Diet
The replacement of processed foods with more proteins and other plant-based diets including fibers is an effective weight loss regimen for women. Proteins and nuts contain compounds that aid in suppressing satiety that regulates calorie intake. Vegetables on the other hand provide a feeling of fullness, also causing a drastic decrease in calorie intake. This is because more carbohydrates lead to more glucose levels in the blood, which boosts fats storage in the adipose tissue. In addition, a plant-based diet is not entirely sustainable since you may miss essential nutrients like healthy cholesterol in animal products such as meat and eggs.
High-Intensity Interval Training (HIIT)
Weight loss does not depend on diet adjustments alone; it has to be accompanied by some form of physical activity such as workouts. Coupled with the right diet, HIIT can produce very effective results. HIIT is simply a workout characterized by periodic moments of intense workouts alternating with short recovery periods. Compared to all other workout regimes, HIIT has been found to produce the most effective results. The only limitation of this workout is that it is not very sustainable since it is very challenging to maintain the intensity.
Mindful Eating
Study findings have revealed a close relationship between increased weight and unmindful eating habits. Failure to concentrate on the food you are eating prevents the hypothalamus from registering when you are full. As a result, you keep on eating until the food is depleted, a behavior that leads to increased weight. To combat this, people are advised to pay attention to the food they eat so that the brain can register a sense of fullness immediately you are full. This way, you will eat smaller portions and eventually, you will lose some weight.
Behavioral Therapy
Even as you aspire to change your diet, you must also change certain behaviors that inversely affect calorie intake and fat-burning rates. Behaviors such as snacking, sedentary, and lack of enough sleep can affect your nutrition in ways you may never imagine. Stress levels have been found to increase cortisol levels and these have the effect of aiding in conversion of glucose to fats and storage of the same in the adipose tissues.
As you may have realized, there is no specific program designed for a particular group of women. Whatever works for certain people may not work for others, something that goes on to explain the customized programs. The ideal weight loss regimen is one that helps you achieve some level of nutritional balance. You should be careful not to cut on some food types completely since doing that can deny you some essential nutrients thereby inviting deficiency diseases.