Based on the data collected by HHS Govt. (from 2009-2010), more than 78 million adults and about 12.5 million (16.9%) children and adolescents are obese in the United States. Their projection is that half of all adults (115 million adults) in the United States will be obese by 2030 unless it is not controlled. According to HHS Govt., 70% of overweight US adolescents have a chance of becoming obese. Moreover, a survey report conducted by Standford Health Care has shown that 15 percent of children between the ages of six and 19 are overweight.
This is why it is the right time to combat obesity. We need to take some preventive measures and important steps to fight against obesity. Prevention is always better than cure. Knowing the root causes of obesity becomes useful and relevant here.
Root causes of obesity
More calorie intake
You should count your calorie intake. A woman should not take more than 2,500 calories in a day to maintain a healthy weight and do her daily activities. The average physically active woman requires nearly 2,000 calories daily.
Taking a large amount of processed or fast food increases the risk of obesity. Consuming too much alcohol can make a woman overweight. Eating out a lot speedily develops the chances of overweight. Drinking of too many beverages and sugary drinks can make you overweight. Eating in large quantity is always bad.
Canadian researchers have proved that fast-food outlets in one’s neighborhood increase the risk of obesity. Women living near fast-food outlets (within a zone of 800 meters) are found obese.
Lack of physical activity
You need to burn your calories. This is why taking regular exercise is always good. Extract at least one hour from your busy schedule for a workout.
Some rare genetic conditions can cause obesity.
Some medical causes
There are some underlying medical conditions and problems can result in weight gain.
Effects of obesity
Obesity can increase the risk of developing various diseases and bringing far-ranging negative effects on women’s health.
Given below are the diseases and negative effects of obesity on women’s health.
- High blood pressure
- Heart disease
- Cardiac arrest
- Circulatory and nerve defects
- Hard-to-heal infections
- Sleep apnea and breathing problems
- Body pain and difficulty with physical functioning
- Kidney disease
- Sleep apnea
- Low quality of life
- Gallbladder disease
- Breast cancer, gallbladder cancer, liver cancer, and colon cancer
- Metabolic syndrome
- Psychosocial effects
How to lose extra weight
This is why each overweight woman must get ready for losing their extra weight. This is why this article would include some healthy weight loss tips that have no side effects and negative impacts on women’s health.
Given below are weight loss tips for women
Join Strength Training
Joining strength training does not mean you need to go to a gym center for long gym sessions, including weight lifting and doing heavy exercises. Try for simple workouts. Only 30-minute’s workout is well enough to keep your body fit.
Control your calorie intake
A physically active woman should not take more than 2,500 calories in a day. Keeping it nearly 2,000 calories is always advisable.
Cut back on sugars and starches
Avoid taking refined sugar and starches. These can increase your body weight. Try to replace carbohydrates with proteins and unsaturated fats.
Avoid carbohydrate- go for very little low-carb diet
Stop taking refined carbs. You can go for only very little low-carb diets. Try to avoid grains like white flour and commercially prepared baked foods like cookies, white bread, cakes, pastries, and many like these. Instead, you can go low nutrient-dense foods that come directly from nature. These can include fresh vegetables, fruits and whole grains.
Consume monounsaturated and polyunsaturated fats. Avoid taking saturated fats. A low-fat diet is good for healthy weight loss. Healthy carbs and good fats help in ketosis. As a consequence of Ketosis, women can lose weight by dropping stubborn fats deposited in their bodies.
Drink green tea regularly
Green tea contains unique antioxidants named catechins. This element is good for natural weight loss.
Drink a 16-ounce glass of ice cold water for overall calorie burn
Stay hydrated before taking meals for feeling less hungry. To do so, you need to drink an adequate amount of water. Drinking water can boost your metabolism. It flushes out toxin and waste from your body. It transports nutrients in the cells and tissues. As a consequence of this, you stay fit.
Try intermittent fasting
Intermittent Fasting (IF) means here restricting eating. Intermittent fasting can give you promising results. You can lose weight significantly. It lowers the risk of metabolic syndrome, diabetes and other chronic diseases.
Eat fat first and take carbs at the last
Change your eating habit and style. Take fat first and low carbs at the last.
Lift weights 3 times per week
Weight lifting is very good for losing extra weight. Do a warm-up regularly and lift some weights at least 3 times a week.
Heal your gut
The common adage says all diseases start in the gut. Therefore, heal your gut. To heal the gut, you can start eating fermented foods like raw sauerkraut, kombucha tea, kimchi, plain yogurt, and kefir. Eating plenty of fiber is always good.
Load up on fiber or fiber-rich foods
Including plenty of fiber in your diet is very good for healthy weight loss. It will feel you full and balance blood sugar. Fill your plate with non-starchy vegetables like leafy greens, spinach, cauliflower, broccoli, Brussel sprouts. Eat nuts, seeds, and whole grains.
Break your meal size and go for smaller plates
Don’t eat bellyful, rather break your meals in small quantities. Go for smaller plates. Taking food in small quantities is always good for weight loss.
Eat mindfully, sincerely and intuitively
Mindful and intuitive eating is a beautiful way of staying slim and trim. It can gradually reduce the natural hunger of your body and promotes cues and needs.
Eat protein, fat, and vegetables
Include protein, fat, and vegetables equally in your food.
Go for shopping after making a plan for an hour for a healthy, balanced and satisfying meal
Going to the grocery store and shopping there hurriedly and hungrily is a bad habit of common women. Before going there, spend an hour to plan for a healthy, balanced and satisfying meal for fulfilling the need of protein, healthy fat and fiber.
Keep an authentic diet journal
For getting information on researches, new studies and the latest development on weight loss, you need to keep an authentic diet journal.
Replace one or two meals with meal replacement shake and shake based diets
If you are an overweight woman, replace your one or two meals with meal replacement shakes or shake based diets like Keto ultra diet, etc.
Optimize your female cycle
Hacking female hormones can help you lose weight. During the time of your period, when estrogen rises high and goes at ovulation stage, you feel less hungry. You can utilize this stage for natural and healthy weight loss.
Hidden food allergies and sensitivities can cause inflammation. Inflammation can be a root cause of obesity.
Cook your own food
Don’t eat processed and packaged food. Cook your own food and have only well-cooked meals.