Fitness : Weight Loss in Women

In the US, among women twenty years and older, over sixty four million are estimated to be overweight. Any woman who wants to lose weight should do it slowly and gradually. The fitness weight loss program should not be so drastic that it creates havoc in her way of life. Check out other parameters to assess fitness weight loss such as loss of inches and safe waist-hip ratio.

Misconception of weight loss

A woman need not necessarily be beautiful or successful only when she is thin. Another popular misconception is that miracle exercise devices or supplements can build body muscles or burn fat. There are NO miracle exercise devices or supplements that can build body muscles or burn fat. Proper diet and exercise is the only road to lose fat or gain muscle to maintain fitness weight and lose inches. The key to transform a skinny or overweight woman or average body is only through proper food and exercise techniques.

Woman's body composition

First and foremost, it is important to understand the composition of a woman's body. The body of a woman is composed of fat, muscle, bone and water. Each component plays a critical role in the health of her body. The fat mass is the total amount of fat in the body. The ideal amount of fat for minimal disease risk is 23% to 31% of total body weight in women. Now the fat mass in the woman's body consists of two types of fat:

• Subcutaneous fat which is located directly beneath the skin.
  
  
• Visceral fat which is located deeper within the body.

The fat free mass or lean body mass is the total amount of nonfat parts of the body. It approximately consists of 73% water, 20% protein, 6% minerals and 1% ash.

Waist hip ratio

A common way of analyzing the body weight of woman is to use the 'waist to hip ratio'. WHR is calculated as follows:

Waist circumference divided by hip circumference

The most desirable WHR is below 0.80 for women. A waist hip ratio higher than 1.0 is considered 'at risk' or in the danger zone for undesirable consequences such as heart disease and any other ailments connected with over weight.

Abdominal fat in woman is measured by waist circumference. The presence of excess body fat in the abdomen when out of proportion to the total body fat is considered an independent predictor of risk factor and ailments associated with obesity. Woman who have a waist circumference greater than 35 inches are at risk.

Central obesity measured by waist circumference which should be less than 35 inches for women, or waist hip ration which should be less than 0.80 is a strong predictor of cardiovascular disease. Women with a 38 inch or larger waist have a three fold higher risk of cardiovascular disease mortality than women with a less than 28 inch waistline.

• It is observed that overweight and obese women have a two to three fold higher risk of cardio vascular diseases than women of normal weight.
  
  
• Overweight and obesity can increase the likelihood of diseases like hypertension and diabetes.
  
  
• The relationship between obesity and diabetes is stronger in women than in men.
  
  
• Losing weight can improve many obesity related cardio vascular risk factors including diabetes and hypertension.
  
  
• A combination lifestyle therapy including diet, exercise and behavioral therapy is the first line treatment for overweight and obesity.
  
  
• Exercise is found to reduce abdominal obesity in women whether or not it is accompanied by weight loss. Weight loss for fitness.

Weight loss programs should encourage healthy behaviors that help to lose and maintain weight over a period of time. Slow and steady weight loss of about ¾ to 2 pounds a week and not more than 3 pounds a week is advised. This is based on a reduction of 500 to 1000 calories per day.

Planning has to be done to keep the weight off after it has been lost. It is essential to consider the advice of a doctor before embarking into any weight loss programs. A healthy eating habit is one that reduces calories of intake but does not rule out any specific food group.

Fitness weight loss

• Substitute tea, coffee, juices and other beverages with water. Water has zero calories and will help the body to flush out the excess fat and help woman lose weight.
  
  
• Instead of making radical changes in the diet, eating the same food half as much will help one to enjoy the usual diet and at the same time reduce the amount of calorie intake. Fasting is no way to lose weight.
  
  
• When one undergoes fasting, the body tends to overreact to the food deprivation. This changes the body chemistry and the body holds on to fat for protection. The truth behind is that one must EAT TO STAY FIT.
  
  
• Long brisk walks can help one to tone up the body. For women especially body parts such as hips and thighs tend to tone up by brisk walking.