One of the major health problems that has reached epidemic proportions not just in the United States, but also in other parts of the world, is obesity. In simple terms, the condition of obesity is defined as being overweight or grossly fat. An obese individual accumulates so much body fat that it turns out to have adverse impacts on their health. While this problem is a risk in both men and women, the evidence for the negative effects of obesity on the health of women is indisputable and overwhelming. Obese women are susceptible to a large number of health problems and medical disorders as opposed to men.
Some of the medical disorders and problems that a woman can suffer due to being obese are discussed here:
• Diabetes
Obesity is regarded as one of the most primary factors in the development of insulin resistance, which eventually leads to type 2 diabetes. Both obesity and diabetes can turn out to be detrimental to women’s health. Women who have a higher degree of abdominal obesity are more likely to suffer from type 2 diabetes. Diabetic women are at a much greater risk of suffering from coronary heart disease (CHD) as opposed to diabetic men. A weight loss of at least 15 to 20 pounds can reduce the risk of diabetes.
• Heart Disease and Stroke
As aforementioned, women are put at the risk of coronary heart disease because of obesity, which can lead to a stroke or heart attack. This is due to the fact that you have a high cholesterol level and high blood pressure as you are overweight and these conditions expose you to heart disease and stroke. The good news is that even a slight reduction in your weight can lessen the possibility of these problems.
• Cancer
The American Heart Association conducted a study, which substantiated that being overweight increases your risk of developing cancer. Women are at a great risk of suffering from different types of cancer, especially if they are 20 pounds overweight. Cancers of the breast (after menopause), colon, esophagus, kidney and endometrium (lining of the uterus) are all connected to obesity. It has also been reported through some studies that cancers of the pancreas, ovaries and gallbladder in women may also be caused by obesity.
• Gallstones
The risk of developing gallstones is increased when you are severely overweight, especially amongst women. Gallstones are caused when excessive amounts of bile are released by the liver, which is kept in the gallbladder. Women with a family history of gallstones or older women are likely to suffer from this problem. You can reduce this risk by losing a few pounds.
• Infertility
The hormonal levels in women can undergo change if they obese, which can lead to ovarian failure. Women who are around 15 to 25 pounds obese are at a greater risk of suffering from ovarian cancer and infertility. The right amount of hormones can only be produced by the body when it is at an appropriate weight and these hormones regulate menstruation and ovulation. You can lower the risk by shedding some pounds.
• Skin Infections
When you are overweight, your skin is likely to fold over itself. Sweating and rubbing leads to irritation of these areas thereby making them infected. Furthermore, obesity disturbs the levels of hormones in women, which can also lead to skin problems like acne.
• Osteoarthritis
A common joint condition, osteoarthritis usually affects the hip, knees and back. When women carry extra pounds, these joints have to deal with extra pressure. This wears away at the tissue that cushions the joints and protects them, which is called cartilage. Stress on the lower back, hips and knees will occur because of obesity and thus improve symptoms of osteoarthritis.
• Ulcers
Studies have shown that obesity is a contributing factor to the development of gastric ulcers. These ulcers occur due to an unbalance between the enzyme called pepsin and the amount of hydrochloric acid that’s secreted. While women are at a lesser risk of suffering from these ulcers in contrast with men, it is still a possibility that can be eliminated with weight loss.
• Sleep Apnea
This is a breathing condition that’s connected to being overweight. Because of sleep apnea, women may start snoring heavily and may even stop breathing briefly during sleep. In some cases, this disorder has also proven to be deadly. Moreover, heart disease and stroke are more likely to occur when you suffer from sleep apnea and the disorder can also cause daytime sleepiness.
• Gout
Another disease affecting the joints is gout, which typically occurs because of excessive amounts of uric acid in the blood. Crystals are formed because of the extra uric acid, which are deposited in the joints.
The only way to eradicate the problems brought on by obesity is to lose weight. However, this is easier said than done because curbing the epidemic of obesity calls for changes in the diet and lifestyle of women. You have to be determined if you wish to shed off the extra fat from your body and reach your appropriate body weight. Luckily, here are some tips that can help you in making the right changes to your workout routine and your diet, which promote weight loss:
Exercise
When you work out several times a week for losing weight and getting fit, you have to establish a routine that can offer you the maximum results in the minimum amount of time. This can only be done through a combination of cardio and strength exercises.
• Cardio
You can enhance your metabolism for about 24 hours after exercise when you add just one slight twist to your cardio exercise; intervals. All you have to do is add brief intervals of intense exercise into your regular workout, whether it is swimming, walking or bicycling. Your metabolism is set at a higher rate due to the intensity and it takes hours for it to get back to its normal level. This promotes ongoing calorie burn and greater weight loss. For instance, if you walk for around 30 minutes, you can just add a burst of jogging for 30 seconds after every few minutes.
• Strength
It is not possible for you to increase the metabolic needs of your heart and other body organs, but you can do something about your muscles. When muscles get bigger, they need more calories for strength, which leads to fat burn. You can build up muscles through a variety of exercises such as crunches, pushups, curls, squats and lunges for at least half an hour three to four times a week.
Diet
When it comes to losing weight, eating kale and carrots isn’t going to be of much help as you are going to find yourself ravenous and ready to cave in and just gobble up junk food. Most foods that are weight-loss friendly aren’t 90-calorie yogurt and veggies. Instead, they are packed with good fat and protein. For achieving weight loss, you have to provide your body with the necessary nutrients that provide you with energy such as fiber, minerals, vitamins and certain heathy fats. Some nutrient-dense foods that you can consume are:
• Oatmeal
Instead of egg, bacon or cheese sandwich, you can opt for oatmeal as your daily breakfast as it is an excellent pre and post exercise meals that provides you with a combo of carbs and proteins that keep you full.
• Avocados
They may be high in fat, but this is good fat, which can help in lowering bad cholesterol also called mono unsaturated fatty acids. Apart from that, avocados are also known to be loaded with potassium and Vitamins B6, C, E and K.
• Hard-boiled Eggs
The most important meal of the day is breakfast and you are likely to feel less hungry when you don’t skip it. Eggs are a great way for you to stay full for hours. According to research, consuming two to four hardboiled eggs every day will help you in staying satisfied and full longer.
• Garcinia Cambogia
Also called the Malabar Tamarind, Garcinia Cambogia is a tropical fruit, which has become a popular weight-loss supplement. It comprises of hydroxycitric acid, which aids in reducing appetite and boosts the fat-burning process. Levels of serotonin in the brain are also increased, which makes you feel less hungry. Garcinia Cambogia Dr OZ is known as the best weight loss supplement available today.
• Lentils
These are cheap and humble and come in bulk. Before boiling, they have to be soaked, but once this is done, they are a nutrient-dense and filling way to eat dinner without consuming fatty protein sources. These little dried beans are laden with potassium, protein, iron, Vitamin B1, copper, fiber and folate and they have very little fat.
• Water
Eating fruits and vegetables that have a high water content or by simply drinking water before a meal can provide you amazing weight loss results. Not only does it keep you hydrated, but water also increases the feeling of fullness so you don’t eat a lot.
The combination of these diet and lifestyle changes can help you in working off the extra pounds in a healthy way to avoid any medical problems and disorders.