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Weight gain pattern in women is different since the metabolism rate keeps on changing through their life. At every period, whether during puberty, adulthood, pregnancy, menopause, weight gain pattern in women keeps on changing. However, that can be managed with the right diet and exercise plan to ensure metabolism rate is boosted.
Most weight gain in adulthood results when you consistently consume more calories than you burn. Even 100 extra calories per day can lead to a 10-pound increase in weight over the course of a year. Where you store that fat depends on your genetic body type, which is usually dictated by your gender and hormones. The weight gain pattern in women shows that they are more likely to gain weight in the lower body than men, who tend to store excess pounds in the belly.
Women are more likely to gain lower body fat
When it comes to weight gain pattern in women, they tend to gain weight in their lower body specifically in their hips, thighs and buttocks. Extra weight accumulates in the pelvis, thighs and buttocks due to female hormones. This fat storage supports childbearing and breastfeeding. As young children, boys and girls tend to have approximately the same amount of fat, distributed evenly, but as puberty strikes, women gain fat at a much faster rate than men. This is also nature’s way to ensure that women’s bodies are ready for taking the load of pregnancy.
5 Reasons Why Women Struggle to Lose Weight
Eating the wrong foods.
Doing the wrong type of exercise
Stress and not getting enough sleep
Tips to break the weight gain pattern in women
1. Cut Calories for Faster Weight Loss
The key to breaking the weight gain pattern in women is by eating fewer calories than one consumes via food and drinks. That creates an energy deficit, so your body taps into other sources of fuel namely, your fat tissue to make up the difference. You will be able to lose weight safely creating an energy deficit of up to 1,000 calories a day, which will allow you to lose up to 2 pounds per week.
2. Load Up on Lean Protein
While you will need a balanced diet that includes unprocessed foods like whole grains, fruits, veggies and healthy fats to lose weight, you should focus on protein to get the best results. Many women fall short in their protein intake. But to avoid the weight gain pattern in women one must understand that protein takes more energy to digest than carbs or fats. So, including more of it in your diet actually boosts your metabolism. And protein also provides nutritional support for your workouts, so you can build sleek, lean muscle tissue to get a toned appearance.
3. Get Slim and Toned With Exercise
If you want to lose weight fast, you will need to get moving. Cardiovascular exercise helps you torch more calories; a 125-pound person, for example, burns about 600 calories in an hour-long high-impact step class, so you can lose more weight.
4. Try Different Forms of Aerobic Exercise
Whether it is a jogging session on the treadmill, a trendy cycling class or a ballet-inspired dance workout to prevent boredom as you burn calories, finding an aerobic exercise that suits your taste is very important. Schedule two or three workouts each week, choosing an exercise to challenge your whole body each time. If you’re not sure how to start, consult a trainer at your gym. A professional can help you find your way around the weight room and choose challenging weights that will give you the best results
Foods that help you slim down
While no one food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight-loss goals.
Avocados are rich in monounsaturated fatty acids, dietary fibre potassium and phytochemicals. People who eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green superfood.
Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It is the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss.
All beans are high in fibre which is your friend when you are trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing the risk of cardiovascular disease.
Yoghurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fibre and probiotics helps keep your gut bacteria happy, which can be good for your metabolism.
Salmon is a rich source of high-quality protein and provides plenty of “good” fats – Omega-3 Fatty Acids. A diet rich in Omega-3 Fatty Acids helps people feel more satisfied when they are watching their calories.
Eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You will get a naturally sweet treat, plus reap the benefits of antioxidants and fibre.
As long as this popular crunchy treat is not drowned in movie-theatre butter, it makes an excellent weight-loss snack. Not only is popcorn high in fibre, it even delivers some protein.
Almonds are an excellent source of fibre, and they’re high in protein. Eating foods with the one-two punch of fibre and protein can help you feel fuller longer—which makes it less tempting to reach for an unhealthy snack between meals.
What is so different about weight gain pattern in women?
The weight gain pattern in women keeps on changing throughout their lives. Mostly you tend to put on weight in the lower half of your body like thighs, buttocks and lower belly.
How can one avoid this weight gain pattern?
By ensuring right diet which include lots of proteins, as well as portion control and aerobic exercise, you can break this weight gain pattern.
How does this affect health?
Excess weight is never good for the body as it can give rise to many health complications. So ensure that you are of optimal weight according to your height and age.
This information should be good enough for “beginners” who have just realized that weight gain pattern in women is a serious concern and we need to break this cycle NOW! Follow these tips and find your way to a new and healthy body. For more on fitness, health and nutrition, talk to our Truweight Nutritionist today. The first consultation is on us.