Weight Loss - Weight Loss and Women
As if not already known, there are biological differences between women and men. These differences can
provide a guideline for exercise, diet, and general aspects of health.
For example: The body fat percentage of women is naturally higher than that of men. On average - 27%
versus 15% - for fit individuals. This knowledge alone can be a big help in setting exercise and weight loss
goals, if the desired outcome is the reduction of body fat. This difference should be acknowledged by
women trying to reduce body fat. It helps in setting a more realistic goal, and also helps in avoiding guilt.
The hormonal changes that women experience during the aging process are considerably different from
those that men experience. Changes in both physiology and menstrual cycles can even occur in young
women. For example: There were frequent occurrences of women in World War II concentration camps
who stopped having normal menstrual cycles, due to the effects of starvation. Women athletes, with a high
level of training, will often experience the same effect, resulting from very low percentages of body fat (and
other causes).
Through regulating your intake of fat, along with other changes in diet, the undesired effects of
Premenstrual Syndrome (PMS) can be improved by the stabilization of blood sugar levels. A higher amount
of soluble fiber intake can help lessen mood swings. The soluble fiber reduces the rise in blood sugar levels.
Some good sources of soluble fiber are beans, oats, and apples.
The balanced combining of carbohydrate and protein intake will slow the rise in blood sugar from the
consumption of the carbohydrate. While ice cream can be a major comfort food for many, the 'comfort
effect' doesn't last for long, plus, the needed balance is not provided. Rather than this, try increasing the
consumption of vegetables and fresh fruits. Try walnuts, along with bananas.
There are certain conditions that women are more prone to having, such as fibromyalgia and arthritis, along
with others. These symptoms can be made worse by the presence of food allergies. When plagued by these
conditions, it is essential to have the proper testing done. At the same time, a healthy diet will undoubtedly
help. Food substitutions can be made. Rice and soy beverages can be substituted for cows' milk. And, even
wheat free bread is available that is also whole grain. For some, the avoidance of peanuts may be needed.
For some women suffering from rheumatic symptoms may discover they have an allergy to wheat. This can
be lessened by a diet free of gluten. This would include eliminating, or substituting, certain products with
wheat flour as a base. These could include pasta, breads, and cereals.
It is normal for menstrual cycles to be more irregular, and to experience changes in hormones during
menopause. There are certain changes in diet than may help reduce discomfort during this period. Reducing
the intake of sodium is one example. Substitutions for sodium can include garlic, lemon juice, and herbs.
These help provide flavor, without the sodium.
Women during menopause are quite likely to experience benefits from the reduction of saturated fats - more
so than even men or younger women. As levels of estrogen decline during menopause, the 'good cholesterol'
(HDL) tends to fall, while the 'bad cholesterol' (LDL) tends to rise.
In general, the risk of heart attack is higher in men as their age increases, during the menopausal period in
women the risk of heart attack is about the same as that of men of similar ages. This risk can be reduced by
reducing the intake of trans fats and saturated fats.
The moderate consumption of wine can be beneficial, due to the antioxidants it provides. Also, it normally
contains less calories than most alternatives.
Since women need more calcium for the prevention, or at least lessening, of osteoporosis, calcium loss can
be reduced by lowering the intake of caffeine.
Of course, individual circumstances do vary by age and gender, and what may be the right diet for one
individual can vary from person to person. Be sure to consider the right actions for your individual
circumstance.
The key to your health is knowledge!
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