The Sustainable Weight Loss Guide for Women
By Sheila Johnson
Women who want to lose weight may be confused about what lifestyle changes they need to make in order to get the results they want in a healthy way. Unfortunately, women are often on the receiving end of conflicting advice about losing weight. Further complicating matters, women and men generally lose weight differently, so trying to follow weight loss guidance geared towards men isn’t a solid strategy.
In light of all of these issues, how can women create healthy, sustainable weight loss plans? First, it is important to think about preventing chronic health issues and supporting hormonal balance. It is also essential to focus on a holistic approach, which is why the resources from My Gut Instinct can be helpful for making smart choices about food and fitness. The following tips will help you learn more about preserving your long-term health and losing weight without feeling restricted.
Losing Weight for Men and Women
Have you ever been surprised by how quickly a male friend has been able to lose weight? As it turns out, it is somewhat easier for men to lose weight than women. Prevention states that men have more lean, fat-burning muscle than women, which boosts their metabolism and allows them to burn calories faster. In addition, the way fat is distributed on men’s bodies can make it look like they are naturally thinner and leaner. This is why it is important for women prioritizing weight loss to avoid comparing themselves to men — focus on your individual journey!
Heart Disease Concerns
Heart disease is sadly common for both women and men, but women have risk factors for heart disease that men don’t. For example, Cleveland Clinic states that having a health condition like endometriosis or polycystic ovary disease — which only affect women — can raise chances of developing heart disease later on. Furthermore, women tend to have a harder time recovering from heart attacks than men.
Many people know that both diabetes and heart disease can be debilitating, but some are unaware of the connection between these two medical conditions. Women who develop diabetes actually have a higher risk of eventually having a heart attack than men who are diagnosed with diabetes.
This means that women should be especially aware of what they can do to prevent diabetes. Eating a healthy diet and exercising are key to avoiding a diabetes diagnosis. This is also why preventative screenings are essential — catching problems early is the key to healing.
Hormonal Health Considerations
Women who want to lose weight also need to be conscious of their hormonal health. Dieting advice geared towards men doesn’t apply when you are focusing on female reproductive health! Eating healthy fats is essential for your reproductive system to function properly, so don’t be afraid to enjoy foods like avocados and coconut. And don’t hesitate to eat carbohydrates, either — complex carbohydrates like leafy greens, root vegetables, quinoa, and whole-grain bread are all essential for maintaining the right hormonal balance.
Healthy Diet Changes
In addition to eating foods that support your hormonal health, what other dietary changes should women make in order to lose weight? Try swapping out sweets and fried, salty foods for healthier options. For example, if you usually can’t help but reach into your freezer for ice cream after dinner, try keeping fresh fruit and Greek yogurt on hand instead so that you can combine the two for a satisfying yet nutritious dessert without all of the sugar. If you love indulging in french fries from fast-food restaurants, you can make baked fries at home instead with a little bit of olive oil and salt — cooking potatoes in the oven is much better for you than deep-frying them.
It is also important to eliminate sugary beverages from your diet. Drinking flavored water instead of soda or fruit juice can also help you cut down on calories while still enjoying your favorite foods.
In addition to switching up your diet, exercising can help you lose weight while building muscle. While you can technically lose weight without exercising, working out will help you get toned. Some women prefer centering their workouts around cardio, while others enjoy strength training. The key is finding a form of exercise you genuinely like. Joining a gym is a good way to connect with other women who are getting in shape, which can help you stay focused on your goals and stick with your plan. You can also take fun fitness classes.
Yes, going to the gym and working out around other people with similar goals can help you stay on track, but going to the gym is not necessarily the right choice for everyone. However, if you work out at home most of the time, you might find your motivation slipping after a couple of weeks.
If you do not have a gym membership, what can you do to stay motivated on your weight loss journey? You might want to enlist a friend to be your “accountability buddy.” You could also consider investing in a fitness tracker so that you can easily check your progress after each workout. Alternatively, you could enroll in a program like the LadyBoss Live 28-Day Challenge. You will be able to complete this challenge at home, and the program structure will help you get motivated to lose weight, stick to a healthy diet, exercise regularly, and overcome cravings. Best of all, you will have a major feeling of accomplishment when you are done!
For women, losing weight can be a long and frustrating process. Rather than trying out crash diets or wellness fads, aiming to enhance your overall health is the key to success. Losing weight does not have to be unpleasant or anxiety-inducing. Instead, coming up with a sustainable fitness and diet plan can be a fun and fulfilling process. And if you’re interested in learning more about preventative healthcare and improving your overall wellbeing, check out My Gut Instinct’s podcast, blog, and other holistic health resources.
Photo via Unsplash
Sheila Johnson left the corporate world and long hours behind to start her own business – she’s looking, feeling, and working better than she has in years! She created WellSheila.net as a place to not only share her story, but inspire others to put their physical and mental health first with a regular wellness routine and daily self-care.