Do you Want to Lose Weight? Here is How you can get Back to Shape as an Overweight Woman.

how to reduce in weight

Eating healthy had always been so much a part of your life until you started gaining weight. Now, you’re leaning on your couch, watching TV and the weight is just piling up. That’s the most common scenario for an overweight person—hence the name: inactivity. But if you make efforts to get back to shape, even that worst-case scenario can become a thing of the past. It shouldn’t be hard with all of the resources available online and offline today.

If you’re an overweight person, you already know how difficult it can be to lose weight. Not only do you have to develop a proper diet plan and exercise routine, but you also have to find support from your family. Unfortunately, weight loss that lasts is rarely achieved alone. For that reason, we have created a program here on this article for you to follow that will help you achieve not just weight loss but at the same time keep you fit in spite of the current alarming obesity statistics of the world.

Weight Loss transformation

The most obvious way to lose weight is to reduce the number of calories you eat. But it’s not the only way.

The number of calories you burn on any given day is dependent on several factors, including your height, weight, sex, and activity level. The National Heart, Lung, and Blood Institute advises that women get at least 1,000 calories per day and men get at least 1,200 calories per day for effective weight loss.

Somewhat counterintuitively, research shows that eating less does not automatically lead to a reduction in calorie intake. In fact, one 2011 study showed that when food intake was controlled for, people who ate breakfast actually consumed more calories than those who skipped it.

Obesity is becoming a serious issue, especially in America. According to the article about the world’s top countries, The USA is ranked 9th on Forbes.com which was released in the year 2020 according to Yahoo Finance and shows that around 74% of people over the age of 15 in the United States are considered overweight. This gives the USA one of the highest rates of obesity in the world, according to an international survey. 1 out of 4 United State citizens reaches their maximum potential and are below their recommended weight (18.5). Although we will expatiate more on these figures, the actual fact is that most people do not have a healthy health practice that should promote active health.

This lack of proper attention to taking healthy precautions like eating the right type of food, following the right health and fitness tips, feeding on the right diet, and obeying all other aspects of health rules are the major cause of these negative statistics.

Weight gain does not happen to everyone but as many as 25% of women have experienced weight gain after menopause. Most weight gained happens with the belly region, hips, and thighs.

Healthy weight gain is not an easy task to achieve for women. There are many factors that are responsible for causing weight gain in women. The most common cause of obesity or overweight in women is their eating habits. After pregnancy, women usually gained around seven pounds that they could not shed off easily by dieting or exercising.

Other causes include:

  • Lifestyle: Women with a sedentary lifestyle add more fat to the body which leads to obesity. Women who do zero physical activities and spend all day sitting at home or office may gain more weight than those who lead an active life.
  • Hormonal Imbalance: Many women who are approaching menopause or have reached there often gain weight due to hormonal imbalance in the body. Estrogen levels decrease and progesterone levels increase after menopause which causes weight gain in women.
  • Genetic: Hereditary also plays a role in gaining weight. Women who have a family history of overweight problems tend to gain more weight than others when they eat the same amount of food as others. It may be that their metabolism rate is slower than others so they can’t burn fats more quickly than others.

How to get back to weight as an Overweight Person.

Here are tips you should follow if you want to get back to weight as an obsessed person, especially for women.

1. Don’t use food as a reward

In 2000, the number of overweight women in America reached epidemic proportions. While the causes of this problem are complex, one factor is the use of food as a reward. In one study involving over 6,000 obese women, researchers found that those who reported using food as a reward were more likely to be obese than those who did not (The Obesity Society).

In 2002, an analysis of over 100 studies involving 25,000 people showed that when food was used as a reward for children and animals, they tended to later overeat (Mayo Clinic).

In 2005, in research with over 7,000 obese adults, scientists found that those who rewarded themselves with food tended to be overweight. The findings suggest that food rewards will lead to greater intake and weight gain (Meyerowitz).

In 2008, a group of researchers from Columbia University published a study analyzing the eating habits of 552 women. They found that those who ate for emotional reasons had higher body mass indexes than non-emotional eaters (Columbia University).

These studies show that using food as a reward causes obesity. Other factors may contribute to obesity; however, these studies demonstrate that rewarding oneself with food should be avoided if one wishes to lose weight.

1. Measure your weight regularly

Measure your weight every week at the same time in the morning. This way you can see if you are making progress or not and be able to react in time if you see that you’re not. Take measurements also on your waist, hips, upper arms, and upper legs so that you know where exactly you’re losing weight: it’s usually a combination of everywhere, but some parts of the body may be more stubborn than others.

2. Change your Eating Habits

The best way to lose weight is by changing your eating habits. You should avoid eating sweets, cakes, and fatty food such as fried chicken and pizza and instead focus on eating healthier alternatives such as fruits and vegetables. You don’t need to stop eating these foods completely, just try to avoid them as much as possible, because even eating them occasionally will make losing weight harder for you.

3. Exercise regularly

Whether you want to shed some pounds or just maintain your current weight, exercising regularly is important. Getting enough physical activity can help you meet exercise guidelines, control your weight, reduce your risk of chronic diseases and improve your overall quality of health.

To reduce body weight as a female by exercising regularly, you should do aerobic exercise for approximately 60 minutes per day and strength training for 20 to 30 minutes per day. You should also clean up the diet by limiting calories from food sources such as fast food and sweets.

Women who engage in 60 minutes of moderate-intensity aerobic exercise most days of the week can expect to lose approximately 5 pounds during their first 12 weeks of exercising regularly, according to a study published in Obesity in 2005. The researchers found that women who exercised for 60 minutes five times per week lost twice as much weight as women who exercised for 30 minutes five times per week or walked for 60 minutes three times per week.

4. Eat more veggies

If you are a female, you should eat more vegetables to reduce body weight.

It is a well-known fact that there is an alarming rate of obesity in women. American women have been noted to be the most overweight gender group in the world. This has been attributed to unhealthy eating habits and eating junk food in large amounts. This is especially so among women who are working and leading busy lives.

For those who wish to lose weight and want to start a healthy lifestyle, they need to change some of their eating habits. First and foremost, they need to include vegetables in their diet. Not only do vegetables contain fiber which makes you feel full faster but they also contain many important vitamins and minerals that are necessary for good health and also good skin color.

Vegetables also have very few calories so by eating more vegetables, your calorie intake would be less than what it used to be thus helping you lose weight. You should have at least 3 servings of vegetables a day. These days there are many recipes that can help make vegetables taste better if you do not like them much at first though it takes time for your taste buds to get used to the natural flavors of food without adding too much salt or sugar or oil.

5. Drink coffee or tea

The first step to losing weight is to identify the type of body you have. To do this, you need to examine your body shape and determine if you have an apple body or a pear body. An apple-shaped female will carry most of her excess weight around her stomach area as opposed to a pear-shaped female who will carry her excess weight around her buttocks and legs.

Once you have identified your body type, you can begin my program. My program works by changing your eating habits and drinking coffee or tea. This combination lowers the insulin level in your bloodstream which in turn will release stored fat cells. So here are the steps:

Eat 5-6 small meals per day instead of 3 big meals. Choose foods high in fiber such as fruits and vegetables, rice cakes, popcorn (without salt or butter), and low-fat yogurt. Drink 8 glasses of water per day not including coffee or tea. Eat more foods on the glycemic index (GI) that are low on the index. Foods with a low GI will release glucose into your blood at a slower rate than those foods with a high GI rating. Some examples of low GI foods include whole-wheat bread and cereals, beans, oats, brown rice, and sweet potatoes. Drink 2 cups of coffee or tea.

6. Eat less sugar and starch

If you want to lose weight you should start by avoiding sugar and starch (like bread, pasta, and potatoes). This is an old idea: For 150 years or more, there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.

When you eat something high in carbs, your body will produce glucose and insulin.

Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body.

Since glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto

Other precautions you can follow to lose weight include:

1. Drink water a half hour before meals

2. Choose weight loss-friendly foods

3. Eat soluble fiber

4. Walk after meals

5. Eat mostly whole, unprocessed foods

6. Cut your condiments

7. Track your food intake and exercise

Conclusion

Of all nutrition-related problems, the most common is not how to get enough food but how to get enough nutrients. The usual answer is “Eat less and move more.” The first part is easy. The second is also quite simple, but you’d be surprised at how many people don’t do it. And if they do, they inevitably say they don’t have time to exercise.

So what’s the problem? If you eat less and move more, you’ll lose weight whether or not you exercise. But if you expend more energy than you take in, your weight will rise.

Of course, everyone knows that when people say they have no time for exercise, what they really mean is that they don’t want to exercise. Simple arithmetic shows that if you are trying to lose weight, moving around more won’t help because it will only make you hungrier; if you are trying to gain weight, moving around less won’t help because it will only make you feel tired. So if we try to make a list of all the things most people could do to lose or gain weight, exercising doesn’t show up anywhere on it.

While many of these tips are worthwhile and logical, in real life it’s difficult to gain additional weight through stress reduction. Many of these simple changes require a lot of time and discipline that when added up cause a decrease in overall performance. On top of that, proper nutrition is essential to putting on size and strength, but when you believe you’ve gained weight, it’s hard not to go with less healthy options that don’t seem to matter if your goals have seemingly been achieved.