Weight Loss in Women: The Complete Story

Weight loss is something which has been heard a million times before, because of people who want to lose weight or are fed up of trying to lose weight. Weight loss is a phenomenon which has affected our times, and right from a 10 year old to graceful grandmothers, all want to lose a little bit of weight. Which brings us to the question:
Why do we want to lose weight?

* Some people want to lose weight because their normal clothes don't fit anymore and the discomfort of discarding an entire wardrobe pushes them to lose weight.
* Many others want to lose weight because they feel, they will receive more love, adulation and popularity and respect amongst their friends, family and associates.
* Many (particularly women) feel the whole society expects them to look a certain way.
* Some want to lose weight because their family, friends nag them about their weight.
* Some want to lose weight because they have been given an ultimatum by their doctors.
* Very few people want to lose weight because they genuinely want to make their body healthy and fit.

The surprising change in trend is that children as young as 5 years of age are conscious about their body and as old as 80 years are conscious about the need to knock a few kilos. The reason is different in both cases - the child is becoming aware of her body and wants to be more like others so that others don't tease her and the senior people are worried that weight might be the reason she might end up with knee replacement.

The biggest misconception about weight loss is that a diet program of weight loss will knock the weight for good whereas the reality is that the only thing which will knock off weight and keep it off is a change in attitudes and behaviors towards eating and activity. Changing habits for good is a very tough call to make.

Now we come to the population who is the symbol of weight loss - the female form. Ever surfed the net for weight loss images? Sure enough, in the 9 out of 10 images you will see a picture of a svelte happy women who is radiating. And, if you surf for images of fit bodies it is the other way round; you will be filled with images of men with muscles. A women's body with all its curves is in any case a very attractive form and when one wants to dream of the magic of healthy weight loss, what better look than a curvy women with an athletic look.

This is the image all women (and perhaps men too) are bombarded with day and night and it is no wonder that all women feel a little guilty for not taking care of themselves enough. This brings us to the big issue.
How is weight loss different for women?

In order to answer that question we must understand many aspects about women: their physiology, their emotions, the changes their bodies experience with time. There are several challenges to a women's weight loss effort and some of them are:

* Women genetically carry more fat cells to begin with than their male counterparts , a women on her target weight would have 25% body fat while a man would have 15% body fat.
* A women's fat cell is controlled by female hormones (particularly estrogen), which deliberately make it difficult for her to let go of fat (since biologically a women of the reproductive phase could get pregnant anytime, so the body tries to prepare at all times to keep the fuel for motherhood well stacked).
* Women have low muscle ratio, and muscle is the fat burning tissue, so it is much harder for women to knock off weight just through exercises.
* A women who is exercising as much as a man will not burn off similar number of calories and also her metabolism will not stay as high as a man post exercise.
* Women will have her 28 day cycle and in the first 14 days her body grabs fat from food and tries to store it preferentially and in the last 7 days her body will hold more water before she begins to start menstruating. Besides that she will also feel a craving for carbohydrates which could be anything from a crisp toast, french fries, cookies, chocolates and fried foods.

Why lose weight?

Here are some of the many benefits you could have with a primary goal to get fit not slim:

1. One of the most immediate benefits is that you can have fun! Yes fun. There are many different possibilities for exercise to propel you on your path to fitness. There are hundreds if not thousands of ways to get active, burn calories, have fun and get in shape!
2. When you exercise, a healthy diet plan will not only allow you to eat more food than when you choose to diet without exercise, it will require you do so to avoid slowing down your metabolism. More food is good right?
3. If you are 35+, your hormones may have begun to dance in unpredictable ways. You may find it to be challenging enough just to maintain weight much less lose weight.
4. If hormonal changes aren't enough, your metabolism begins to slow down by age 40 if not sooner. Exercising to burn 100 calories a day could mean the difference between no weight gain and a gain of 5 kg in one year.
5. Adding a little more muscle is good! Yes, muscle weighs three times more than an equal amount of fat. But muscle burns more calories than fat tissue and gives you the added benefit of toning and shaping your body. New studies have revealed that women who lose a significant amount of weight without exercising have more cellulite than those who have not added muscle or have not lost any weight at all!
6. With low calorie diets it is difficult to obtain all the nutrients you need. However, given that you can eat somewhat more when you exercise, it is easier to obtain the vitamins, minerals, antioxidants, and fiber you need to stay healthy. Food sources of these nutrients are far more beneficial than most supplements.
7. Women who are slim are at much higher risk of getting osteoporosis. Having a little extra weight gives you the advantage of greater protection for your bones.

Seven solid reasons to get fit not slim. Go now and pick your exercise program, have fun, get fit, feel better and look better! Just remember to appreciate who you are each day on your path to fitness because you are already beautiful.

Women Fitness Myths Busted

When it comes to fitness, some women jump right into it while others tend to be skeptical. And it's not just due to laziness or lack of time. Sometimes what we hear through the grapevine about female fitness routines can be enough to intimidate us into not wanting to even head near a gym. Find out what's real and what's false once and for all.

• Women will get bulky from lifting weights
  

  Women can not get big and bulky for one very good reason; their bodies don't produce enough testosterone to build the large bulky muscles you're likely to see in bodybuilding ads. Testosterone is a key ingredient to putting on muscle mass, and the only way women can get this type of big bulky look is by taking steroids and hormone injections. So don't be afraid to lift heavy weights if you're a woman. Lifting heavy will make a woman strong, not manly.

• If you lift weights, do high reps to tone your muscles
  

  Most strength training workouts for women prescribe 2-3 sets of 12 or more repetitions. Performing many sets using high reps is effective for increasing muscular endurance and increasing blood flow to your muscles, not increasing strength levels and building muscle. Performing sets of 5-8 reps is especially beneficial when dieting, as it is the best rep range to use to ensure you hold onto the muscle you have. The more muscle you can hold onto when dieting increases the amount of fat you lose and keep off after you have achieved your weight loss goals. Doing sets of 12-15 reps has the opposite effect where you lose as much muscle as body fat.

• Use machines instead of dumbbells and barbells
  

  Women believe this myth because they feel using machines will prevent them from bulking up, a myth we have already dispelled. A workout consisting primarily of exercises using free weights (barbells and dumbbell) is the way to go. Free weight training produces the most benefits in the shortest period of time. This type of training enables you to perform exercises that train many large muscle groups at once. This means you burn more calories for every set you perform.

• Lose weight first before you lift weights
  

  This myth exists because women often become discouraged when they diet and lift weights since the weight loss that occurs isn't reflected on the scale. This is because the weight lost is body fat, not the muscle you need to stay healthy. Lifting weights while dieting will help you keep the muscle you have ensuring the weight you lose is body fat. Studies confirm this showing that combining aerobic exercise, dieting, and strength training leads to greater losses of body fat and weight than when you only diet or diet and do aerobic exercise.

• Slim women should not exercise
  

  Slim and fit are not synonyms. You can be thin but not necessarily fit. It is important for everyone to exercise, whether slim or over-weight, as it helps strengthens the muscles, joints, heart and other organs. Most of us have sedentary lifestyles and suffer from back and neck problems due to lack of exercise and poor postures. However, workouts will vary from individual to individual, but exercise is a necessity for all.

• If I don't exercise, my muscle will turn into FAT
  

  Another common myth is that a regular fitness routine will either turn fat into muscle or that if you stop exercising, your muscle will turn into fat. In both respects, muscle and fat are two totally different types of tissue. One cannot be turned into another so this belief is not accurate at all. While it is true that going back to bad eating habits and a prolonged period of no exercise can cause you to lose your muscle, what actually happens during this time is that your metabolism becomes slower and your muscle mass decreases, which gives off the appearance of your muscles turning into fat. But that's not the case at all, no matter how it may look. As for turning fat into muscle, again the two have nothing to do with each other. We are able to lose fat through weight training, a good diet and aerobics. This part of your workout routine has no relation to the muscle that you could possibly build up through weight and strength training.

• Restricting the number of meals is the best way to lose weight
  

  False. By doing so you are inviting more trouble. When you skip meals, the body begins to store more fat as a protective measure and at the same time reduces the fat burning enzymes. Thus, over a period of time you gain more weight. The best way to maintain a healthy weight is to eat 5-6 small meals a day, eat slowly, chew your food and drink plenty of water.

Now that a few popular myths have been unmasked for you, don't be fooled the next time your friend tells you about some latest fitness fad. The sooner you learn the truth about exercise, the closer you'll be to achieving your desired results.