Average Weight For Women

Is your diet safe, is it out of date. With new weight loss plans introduced at what seems a speed faster than light has us query is an aging diet a healthy one.

When dieting was first brought to the attention of the obese the whole concept of losing weight this way excited the flab carriers who believed is was going to be easy. It is only easy if you want it to be. Is there reason for concern about dated diets now evidence tells us otherwise? Do we stick with the diet proved to be best many moons ago or opt for the more up market diet that begs to differ? Is the fashionable diet better than the latter? Listen up fat people and I mean that in a nice way, the diet you choose should be one you are comfortable with and one that does not affect your health whilst shedding the pounds.

A sensible eating plan followed with light exercise is the answer. Okay both options mentioned are always included with most diet plans these days, so what’s new, well could it be the expensive dietary foods and gym memberships that come included too. If will power has never been your strong point and you need guidance then you can join a diet club that not only mentors but monitors the whole process. If you are determined to go it alone, better still, you can devise a diet plan to suit not only you, but your pocket too.

I have my self have never had a problem with weight, but in saying that the pounds did drop off after bedtime meals were cut out, eating a Sunday roast while propped up with pillows was never going to be comfortable. Avoid munching at bedtime; crumbs only upset your sleep pattern

One reason not to eat before bedtime is because of the significant weight gain issue; this as we speak is in dispute. If I have to argue the cause then let the debate commence, diet experts or not. If my self had not seen the waistline not so rounded any more, or that of not having to increase dress size has left me confused over the dispute. However I wait the outcome of this review because each individual’s body differs, and because of this is more the reason why your diet has to be tailor made for you. When the body sleeps it is less active, therefore processes slow down. Scoffing before slumber will not burn off calories, instead the fat is stored. Consult your doctor or dietician before dieting or exercising. Never rush things, neither crash diets nor sudden exertion is safe.

Diets that restrict calories or the types of food ‘permitted’ can lead you to be deficient in the nutrients and vitamins that are vital for the body. Although food is a survival source it can also kill be it the cause of obesity. Our bodies use food for energy. It stores any excess energy as fat. Simply explained, eating more food than your body needs for daily deeds and cell protection will see weight gain. To lose weight stored fat needs to be gone, do this by reducing calorie intake and implementing light exertion. Dieting is about sacrificing, i.e. cutting out cake and biscuits. Nibbling one biscuit extra a week can lead to a 5lb weight gain annually, goodbye to digestives.

The person, who increases the amount of exercise that they do, and keeps the same diet and calorie intake, will certainly lose weight. A 20 minute walk is great for burning calories and fat. Aerobics classes, running, walking, swimming and cycling will all better your fitness levels and keep you in shape. Choose an exercise you enjoy this will encourage you to stick to it Take location and cost into consideration if joining a fitness club. Park the car up and incorporate longer walks, walk round the block twice to go to the shops. Use the stairs instead of the lift, if you order a taxi or get on a bus then get out or get off before destination. You will not lose body fat if chocolate, greasy chips and candy still list on your menu. Goodbye is not imminent for these delights just eat them in smaller quantise and not as frequent

If a diet promises overnight weight loss, think “who are these promoters trying to kid”.

Intake of 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. Calculated weight loss is about three stone a year. Fat contains a vast amount of calories out of all the food types (protein, carbohydrates) snub fatty foods and eat more wholegrain bread, fruit and vegetables.

1 Swap fizzy soda and cordial with mineral water

2 Replace whole milk for semi-skimmed

3 Lightly spread margarine on sandwiches Cut out sugar in hot drinks.

4 Ban sugary foods, biscuits and crisps between meals because they are problem causers of weight gain this applies to drinking beer and wine also.

Do not miss meals to lose weight. Missing a meal will reduce your calorie intake and can lead to binge eating later to fill the rumbling tummy

Irregular eating habits can disrupt the body’s metabolism making it harder to lose weight. Start your own diet plan, weigh yourself once a week before breakfast. Keep records and see if a pattern develops from doing a 20 minute walk every day, declining alcohol form Monday to Friday along with sugary foods. Substitute with healthy snacks i.e. fruit, trim fat from meat and grill all food. Take the weight of your mind and start today.

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So far we have been talking too much about weight loss and all other issues like various diets and exercise programs. But the very basic question that stuck my mind is why we need to lose weight i.e. how or why we gain weight. If we do not gain extra weight, then we never need to lose it. So we need to find the reasons for weight gain. The best things I feel is remove this problem in total. Today we have to look for the ways to lose weight. If we are able to find out some of the basic roots of weight gain, then we may be able to tackle this problem in a better way. And once we have the reasons why we gain weight, we can make sure that we do not do anything that leads us to gain some extra pounds. I have collected a list of reasons by which we gain weight:

There seems to be some effects that happen in the body before and after weight gain. It may have something to do with the way that blood flows through the body. But that is putting it simply. There was a recent study about how substantial weight gain in people may affect certain functions that concern the efficient blood flow in the body.
In a research report provided by the world renowned Mayo Clinic in the US, researchers have discovered that substantial weight gain may cause some impairment on endothelial function. The aim of the study was to learn about the effects of weight gain and subsequent weight loss to the endothelial function. Endothelial cells in the body can be found lining up the blood vessels. When they are not functioning properly, these cells can obstruct blood flow. This may eventually lead to a person suffering from a heart attack or stroke.
According to the study, a weight gain of nine to ten pounds in lean healthy young adults may be enough to impair endothelial function. This is considered to be an important finding since endothelial dysfunction is a known predictor of heart attacks and stroke. Its association with weight gain was not previously known.
The Mayo Clinic study was the first controlled, randomized and blinded trial that was undertaken to evaluate the effects of weight gain and the subsequent weight loss on endothelial function. The study consisted of getting a group of 43 lean and healthy volunteers with an average body mass index of between 18.5 and 24.9. The body mass index is a statistical measurement of a person’s weight in relation to height. The average age of the volunteers was 29, with 42 percent of them being women. All the volunteers in the group were not taking any type of medication during the study and were non-smokers.
The volunteer group went through a weight maintenance period supervised by an experienced dietician. During this period, the volunteers were randomly selected to either gain weight or maintain weight. 35 of the volunteers went into the weight gaining groups while the rest made up the weight maintaining group.
During the course of the study, the 35 volunteers gained weight for up to nine pounds or four kilograms. Their endothelial functions were then measured by means of ultrasound on the large vessel in the upper arm called the brachial artery. The measurements were done at the same time early in the morning and under various flow conditions.
For the weight gainers, measurements of the endothelial function was done at the start of the study, eight weeks after gaining weight and then 16 weeks after weight loss. The other group was measured at the start of the study and then eight weeks later for follow-up.
During the said study, the weight gainers put on an average of four kilos of weight which also increased their visceral and subcutaneous fat in the body. The flow measurements at the brachial artery from the weight gainers showed gradual decrease with the addition of weight.
But when the subjects went through the period of losing the weight they have gained during the study, the flow levels improved and eventually returned to the levels measured at the start of the study. This goes to show that endothelial function in the body may be affected before and after weight gain.

 For many women menopause leads to weight gain. There are certain life changes which influence this reaction. Hormonal and bodily function changes are the biggest culprits behind menopausal weight gain. A lot of women in their mid 40’s are simply waiting for the excess pounds to start adding on; however, that does not have to be the case. Just because you have reached a certain stage in your life it does not mean that you have to give in to excess weight.

A recent study shows that women on average gain approximately 26 pounds between the ages of 18 to 55; however, only 6 of those pounds are gained after menopause. What this study proves is that menopause is not the main cause for weight gain. Some of the factors which might be responsible for the unwanted pounds include genetics and lifestyle. If your mother gained a lot of weight between her 30’s and 50’s than chances are that you too will gain weight unless you take the proper precautions.

Yes, mid-life weight gain can be avoided. With a healthy lifestyle which consists of physical activity and proper nutrition, weight gain can be a thing of the past. All women, not just those in their mid 30’s, should invest the time to come up with a healthy nutritional guide and a regular fitness regimen. Eating a lot of whole grains, lean meats and low-fat dairy can be a start to a healthy diet. Because let’s face it, the diet you are consuming has a lot to do with your weight fluctuations. You can buy the best diet pills on the market, but nothing beats a well balanced, healthy diet. Some women also substitute one of their daily meals for a whey protein shake in order to lessen their calorie intake while at the same time getting adequate nutrition. These are just a few tips regarding menopause and weight gain.

Many women gain weight once they reach midlife. There are many factors which cause this reaction. Age, menopause, genes and unhealthy lifestyle choices can all lead to unwanted pounds. Many women are even expecting weight gain once they hit their mid 40’s. However, that does not have to be the case. Just because a women is undergoing menopause, it does not mean that she is destined to gain extra pounds.

A recent study shows that women on average gain approximately 26 pounds between the ages of 18 to 55. Only 6 of those pounds are gained after menopause. What this means is that menopause is not the main cause of unwanted weight. Probably some of the biggest factors influencing the change in weight are genes and lifestyle. For instance, if a woman’s mother gained a lot of weight during her midlife, the chances are higher for that woman to undergo the same changes. However, this too can be prevented. If you know that you are prone to put on extra pounds, simply watch your diet and exercise.

This brings me to my next point. A healthy lifestyle can reduce the chances of midlife weight gain. It is easier to prevent weight gain than it is to lose unwanted weight in the future. All women, not just those in their mid 30’s, should invest the time to come up with a healthy nutritional guide and a regular fitness regimen. Eating a healthy and lean diet can surely prevent weight gain shock! This does not mean that you have to starve yourself. It means eating smart. Eat a diet rich in fruit, vegetables, whole grains, lean meats, and low fat dairy. So don’t be afraid of midlife weight gain, face it head on with the necessary lifestyle changes.

It’s a fact that women gain weight during pregnancy.  You are growing another human being who, in the end, usually weight anywhere from six to nine pounds when he or she is born.  The saying “eating for two” is a myth.  You only really need to eat a few hundred more calories than you did before you were pregnant.Most women who have an average weight will should gain 25-30 pounds when they are pregnant.  Where does all that weight go?  Well, the baby weighs about eight pounds and the placenta and amniotic fluid weigh about 4 pounds.  We are up to 12 pounds.  The breasts get bigger and the fat stored for breastfeeding and delivery equal to about seven pounds.  Your blood supply will add about four pounds and your uterus increasing weighs anywhere from two to five pounds.  That right there is 25 to 28 pounds of added weight during pregnancy.  Experts say women generally gain two to four pounds during their first trimester and one pound a week through your second and third trimesters.  Of course if you are having twins, you will gain just a bit more because of the additional fetus.Eating a healthy diet is a great way to not gain more weight than is necessary.  Eat smaller meals more frequently throughout the day.  It is important to eat just as healthy as you did before you became pregnant.  Eat a variety of fruits, vegetables, lean meats, and whole grains.  Choose low-fat dairy products and control those cravings for sweet snacks and other high calorie foods.  Exercising is another great way to control the weight gain.  Walking and swimming are good low-impact exercises to do while you are pregnant.    Be sure to talk with your doctor about starting an exercise routine, so nothing goes wrong.Often weight gain during pregnancy scares many women and they try to lose the weight.  This is not safe.  Both mother and baby need certain nutrients to stay healthy. One way to ensure that you and your child are getting proper nutrition is to take a multivitamin or prenatal vitamin while you are pregnant.  Multivitamins give you added nutrients that are sometimes missed n our diets.  Folic acid is especially important to women who are pregnant.  It reduces the chance of the baby getting spina bifida, where the brain and the spine do not form correctly.  Make sure you talk with your doctor about which type of multivitamin is good for you.Gaining a bit of weight during pregnancy is natural.  There are risks involved if you gain more than you should.  The baby could become too large or trouble with breastfeeding.  You may also retain that weight after giving birth and have higher weights with your later pregnancies.If you stick to a healthy diet and moderate, low-impact exercise you will stay within the healthy range of weight gain.  Once the baby is born, most women want to shed those extra 25 pounds.  The best way to do this is eat a healthy, balance diet and continue with an exercise program to build lean muscle.  Building lean muscle will help you to burn more calories and get back to the weight you were before your pregnancy.

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.