Weight loss for women is certainly a viable option. Most women do not burn as many calories as men do, mainly because they have smaller muscles and less lean tissue to work with. Women generally have a smaller natural muscle mass than men, and aging may slowly deplete the tissue that women have, at times by up to 5 percent a decade after age 30. Luckily, building up some lean muscle with a moderate weight training routine will kill two birds with one stone: You will burn more calories doing the exercises, as well as improve your body’s ability to lose weight.
Weight loss for women can also help reduce hot flashes. This can be attributed to men. Men typically have less hot flashes and sweating more than women, which may help explain why they rarely have to take precautions against overheating. However, since hot flashes are brought on by hormonal changes, working out may help reduce their severity and length, which can be of great benefit when trying to lose weight.
When it comes to weight loss for women, the second half of the equation often gets left out: proper nutrition. While eating healthy does directly affect how much weight you lose, you may not see those results for many weeks or months. This is because, while you are losing calories, you are also losing important nutrients and minerals that are important to maintaining good health. When you eat properly, you can easily keep these vitamins and minerals within you, allowing you to maintain a healthy, normal body function well into your later years.
A diet that is high in fruits, vegetables, whole grains, lean protein, low calorie dairy products and fish is an excellent way to stay fit and build muscle at the same time. As you lose fat, you will likely notice a reduction in size, particularly around your waist and hips. It is at this point that you should start increasing your calorie intake, especially if you are a woman who has been inactive throughout the day. The reason for this is that increased calorie intake actually increases the metabolic rate, which helps you lose weight. If your metabolic rate has increased, then you can burn off more calories than before, leading to even greater weight loss.
Exercise is also crucial to effectively shedding the unwanted pounds. When it comes to losing weight, research published in the Journal of Applied Physiology shows that the most effective way is to exercise at least three times a week. On these cardio workouts, you should focus on working up to three times the amount of each “type” of workout: strength training (for the muscles) and cardio (for the heart). If you do any strength training, it should be done slowly and gently to avoid straining the muscles and causing unnecessary pain.
If you have been inactive throughout the day, you should include some “stretching exercises.” Research published in the Journal of Applied Physiology shows that stretching breaks down the adhesions and muscles that hold onto the fat so that it can be more easily metabolized. These stretching exercises should be done both before and after your workouts. Stretching decreases the amount of calories that are used, which leads to even greater weight loss for women. In addition, stretching actually increases muscle size, so as you lose fat, you also gain muscle size, making you look and feel great.