Weight Loss for Women

The biological differences between men and women sometimes make it more difficult for a woman to lose weight.  Those differences create a need to focus on some different criteria when choosing a weight loss plan.  Different  guidelines for diet, exercise and health matters need to be considered.

Women naturally have a higher percentage of body fat than men.  Knowing your body fat composition is helpful information.  Reducing fat should be as important as just overall weight reduction. The more muscle you have, the more efficient your body is at burning fat. 

Any woman trying to reduce her body fat percentage should take into account this natural difference between men and women.  This can help avoid guilt and provide information to make more realistic goals for weight loss.

Hormonal changes can affect women considerably as they age.   Even young women can have irregularities in menstrual cycle and other physiological changes as a result.

This can be seen more clearly by looking at some extreme cases.  Women in concentration camps in WWII frequently discontinued having regular menstrual cycles, as a result of the effects of starvation. Highly trained female athletes also often experience similar changes, as a result of ultra-low body fat and other causes.

The ill effects of PMS can be reduced by stabilizing blood sugar levels, regulating fat intake and other dietary changes. Mood swings can be smoothed out to a degree by higher amounts of soluble fiber.  This helps produce a slower rise in blood sugar.  Apples, oatmeal and beans are good sources of insoluble fiber.

You should combine fat with protein and carbohydrates in a balanced way to help slow the rise in blood sugar from the carbohydrate consumption. Ice cream may be a comfort food but the effect is short-lived.  It does not provide the balance of nutrients needed. Instead you should increase your consumption of fresh fruits and vegetables.

Women are more prone to arthritis, fibromyalgia and other conditions. Certain previously unsuspected food allergies can worsen the symptoms. Testing is essential, but at the same time a healthy diet will help. Rice and soy beverages can be substituted for those with a sensitivity to cows milk.   There are wheat-free breads on the market that are still whole grain.

Some women who suffer from rheumatic symptoms will find they are allergic to wheat. A gluten-free diet will help lessen that problem. This includes finding substitutes for ordinary cereal, standard bread, pasta and other foods made from wheat flour. 

During  menopause, as cycles become less regular and large hormonal changes are occurring.  A healthy diet can help lessen the severity of any discomfort. Lowering sodium intake is helpful. Substitutes include herbs, garlic or lemon juice for flavoring. Every individual is different.  You should consult a physician and a nutritionist before changing your diet.  Menopausal women are more likely to benefit from reducing saturated fats than younger women.  Since estrogen levels are declining, HDL cholesterol will tend to fall and LDL cholesterol will rise.

One result is that, though men in general have a higher risk of heart attack as they age. During menopause a woman's risk is equal to those of men of similar age. Reducing saturated and trans fat can help reduce those risks.

Moderate wine consumption can be beneficial. It provides anti-oxidants and other helpful compounds and is generally lower in calories than many alternatives. Lowering caffeine can help reduce loss of calcium, which is more needed as women age.

What constitutes a proper diet varies somewhat by gender and age. Investigate what is right for your particular circumstances. Knowledge is the key to health.