Average Weight For Women

Obesity is a global phenomenon, it is increasing worldwide at an astonishing pace but it has been a recent outbreak (30 years). Developing countries, where malnutrition and obesity coexist, are also affected. In some of these newly industrialized countries the health authorities may have to cope with both an epidemic of obesity and an increase of malnutrition in a part of the population.

Obesity is a common multi-factorial disease, its treatment is primarily based on changing eating habits often with food restrictions, a diet and behavior change, unfortunately, it often results in a failure. Plants or plant extracts can help to lose weight, build weight loss and win the fight against the complications of obesity and overweight.

According to WHO (World Health Organization) studying obesity as well as malnutrition, obesity can be simply defined as a disease in which excess fat has accumulated until having adverse effects for health. However, the amount of excess fat, its distribution in the body and health disorders associated with it show considerable variation from one subject to another obese.

The average man “normal” has 10 to 15% fat (we speak of obesity when the mass is greater than 15%) in women “normal”, there are 20 to 25% fat ( obesity = more than 25%). There are several ways to estimate the percentage of body fat. In adults, a simple and universal way to achieve it, is to estimate body mass index (or BMI) with two measures very easy to get; the weight and size.

Body mass index (BMI) is equal to the ratio of weight to the square of height (P / T ²: W = weight in kg, T = the height in meters). A BMI below 18.5 means you are too skinny. It is too big when the BMI is above 25 in men and 27 for women. It is obese when BMI exceeds 30 in both sexes. Obesity is severe (morbid) when BMI exceeds 40.

For example, for a size of 1.75 m and weighing 67 kg, BMI = 67 / 1.75 x 1.75 = 21.8; the weight is perfectly normal. Another example for a size of 1, 75 and weighing 85 kg, BMI = 85 / 1.75 x 1.75 = 27; the weight is too high. This index has points of weakness and must be “interpreted”, inter alia by age, ethnicity and the musculature of the subject.

A very muscular person, with a strong bone structure, may have a high BMI without real overweight. The percentage of body fat physiologically increases with age until 60-65 years, it should be relevant to estimate the degree of obesity or overweight. To illustrate the differences between ethnic groups for the same weight let’s take the example of Polynesian who has a lower percentage of fat than European.

Women, to put it bluntly, are biologically different from men. Those differences imply some guidelines for diet, exercise and health matters in general. Women, for example, naturally have a higher percentage of body fat than men, 27% on average compared to 15% for a fit individual. That single number alone is helpful information if one of your weight loss or exercise goals is fat reduction. Any woman trying to reduce her percentage should take into account this natural difference, since it can help avoid guilt and provide a realistic goal. Women experience hormonal changes that differ considerably from that of men 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, for example. 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 (Premenstrual Syndrome) can be reduced by stabilizing blood sugar levels, regulating fat intake and other dietary changes. For example, mood swings can be smoothed out to a degree by higher amounts of soluble fiber, which helps produce a slower rise in blood sugar. Apples, oats and beans are good sources. Combining fat with protein and carbohydrate intake in a balanced way will help slow the rise in blood sugar from the carbohydrate consumption. Ice cream may be a comfort food but the effect is short-lived and doesn’t provide the balance needed. Instead, increase consumption of fresh fruit and vegetables. Bananas are a good choice, along with walnuts. 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 beverages can be substituted for those sensitive to cows milk, there are wheat-free breads on the market that are still whole grain and peanuts may need to be avoided for some. For example 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 the years of menopause, as cycles become less regular and large hormonal changes are occurring, diet can help lessen the severity of any discomfort. Lowering sodium intake is helpful. Substitutes include herbs, garlic or lemon juice for flavoring. Each individual is different, though, and you should consult a physician for proper amounts. Menopausal women are likely to benefit from reducing saturated fats, beyond that of younger women or males. Since estrogen levels are declining, HDL cholesterol (the beneficial type) will tend to fall and LDL cholesterol (the potentially harmful type) will rise. One result is that, though men in general have a higher risk of heart attack as they age, during this time 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 is 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, so investigate what is right for your particular circumstances. Knowledge is the key to health.

Copyright (c) 2009 Neal Spruce

Menopause and weight gain

Menopause is defined as the end of menstruation. The postmenopausal period is associated with symptoms such as hot flashes, changes in libido and weight gain. In America, the typical woman reaches menopause at just over 51 years of age. According to the Centers for Disease Control and Prevention (CDC), in 2005, the average American woman reaching age 50 could expect to live another 30 years. The weight a woman gains while she’s in menopause is weight she may well struggle with for the rest of her life. Does being menopausal doom you to weight gain? Is losing weight after menopause harder than it would be before menopause? In this article, we’ll take a look at these issues and go a little more in depth about the times in their lives when women are the most likely to gain weight.

The typical American woman will experience numerous changes in body shape during her life, specifically just after high school, childbearing and menopause. The culprit for young women is often a significant decrease in activity after high school leading to the infamous “Freshman 15″. , Pregnancy is an obvious time for weight gain, but most women reach their pre-pregnancy weight within six months of giving birth – at least after their first child.1 The women in both scenarios can change their weight or body fat by eating less and moving more. See Weight Control 101 for a complete discussion.

The common belief with menopause is that the decrease in female hormones somehow leads to a slower metabolism or increased body fat. Several studies have evaluated whether there is a specific change around menopause that leads to weight gain, or at least makes it easier. These studies have shown that the biggest change affecting body weight around menopause is a reduction in activity. This is a common theme at various stages of a woman’s life. That is, a relatively steady or slight increase in calorie intake with decreasing activity over time. One strong predictor for obesity in a person’s life is age. Since the average woman gains about a pound yearly, it is much more likely that a middle-aged woman will be obese compared to a 20 year-old. Also, a woman with extra weight at adolescence is more likely to gain extra weight at other times such as her freshman year of college.

Some of the stronger studies on menopause looked at women of the same age who either still had periods or were in menopause. When pre and postmenopausal women are matched for age, menopausal women have 1. No difference in weight gain. Both pre and postmenopausal women gain weight. The difference is where the fat is stored.7 2. No difference in loss of lean mass compared to premenopausal women. Both lost muscle tissue with time. 3. An increase in central adiposity – more fat stored around the waist as opposed to the thighs or arms. 4. No change in body composition. It seems the biggest effect of decreased estrogen is where fat is stored, not that more fat is stored. 5. A possible small decrease in resting metabolic rate (RMR) from decreased estrogen, but not enough of a difference that menopausal women gain more weight.7

Hormone replacement therapy (HRT)

Some women take medication to replace the hormones lost from menopause. Women often ask if weight gain is something they can expect as a side effect of Hormone Replacement Therapy (HRT). A three-year study found that there was no increase in body weight among HRT users compared to placebo regardless if they used estrogen or estrogen and progesterone combined.9 Women should discuss HRT with a physician who will assess any risk of hormone-dependent cancers.

In summary, menopause only means women will no longer have periods. It does not mean the body slows down to the point a woman is destined to gain weight. Postmenopausal women can lose weight just like premenopausal women. When postmenopausal women lose weight, they can lose both subcutaneous (under the skin) and visceral (around the organs) fat as easily as premenopausal women. This means postmenopausal women can reverse any weight gain. In addition, weight loss among postmenopausal women is accompanied by the same improvements in cholesterol and reduced insulin resistance. This results in a lower risk of heart disease and diabetes. Women can both prevent gaining weight and achieve better overall health during menopause by engaging in regular physical activity.

References–Beckman C, Ling F, Smith R, Barzansky B, Herbert W, Laube D. Obstetrics and Gynecology. Lippincott Williams and Wilkins. Philadelphia PA: 2006; 810p. pp. 128, 375.Kung HC, Hoyert DL, Xu J, Murphy SL. Life expectancy at selected ages by race and sex: United States, 2005 in: Deaths Final Data for 2005. National Vitals Statistics Reports 56(10) Accessed at http://www.cdc.gov/nchs/data/nvsr/nvsr56/nvsr56_10.pdf September 2008.Jung ME, Bray SR, Martin Ginis KA. Behavior change and the freshman 15: tracking physical activity and dietary patterns in 1st-year university women. J Am Coll Health. 2008 Mar-Apr;56(5):523-30.Holm-Denoma JM, Joiner TE, Vohs KD, Heatherton TF. The “freshman fifteen” (the “freshman five” actually): predictors and possible explanations. Health Psychol. 2008 Jan;27(1 Suppl):S3-9.Mihalopoulos NL, Auinger P, Klein JD. The Freshman 15: is it real? J Am Coll Health. 2008 Mar-Apr;56(5):531-3.Simkin-Silverman LR, Wing R. WEIGHT GAIN DURING MENOPAUSE: Is it inevitable or can it be prevented? Postgrad Med. 2000 Sept; 108(3): 47-52.Mazzali G, Di Francesco V, Zoico E, Fantin F, Zamboni G, Benati C, Bambara V, Negri M, Bosello O, Zamboni M. Interrelations between fat distribution, muscle lipid content, adipocytokines, and insulin resistance: effect of moderate weight loss in older women. Am J Clin Nutr. 2006 Nov;84(5):1193-9.Effects of estrogen or estrogen/progestin regimens on heart disease risk factors in postmenopausal women. The Postmenopausal Estrogen/Progestin Interventions (PEPI) Trial. The Writing Group for the PEPI Trial. JAMA. 1995 Jan 18;273(3):199-208.