In the past few years, there are two extremes among women when weight is considered. Those two extremities are pride with excess weight and excessive weight loss. However, being in the middle is still the best option for any woman.The chart does not support the unhealthy proportions of models. The chart estimates the ideal weight according to height, age and body shape. Find out what is your healthy and ideal weight according to your own characteristics.
The frustration of seeing extra pounds on the scale—or of a too-tight waistband that you know used to fit—is understandable. But did you know that anything from a hormonal imbalance to vitamin deficiencies to the prescription meds you take can hold clues to what’s making you gain weight? “A lot of people make what we think are lifestyle choices but are actually our bodies reacting to factors we can’t control,” says Robert J. Hedaya, MD, clinical professor of psychiatry at Georgetown University Medical Center. “Whether it’s hormonal, a medication side effect, or something else, too often we put the onus on the individual, and there are factors that sometimes justify a doctor’s help.”Here is the list of some common causes of weight gain in female.
Women are required to gain weight during pregnancy. However, many women consume too many calories when they are expecting. Guided by the idea of “eating for two,” many women overeat and gain more weight than is recommended by the medical community. A healthy woman with an average body weight should eat an extra 300 calories.
During menopause, the hormonal changes may cause an increase in appetite and lead to weight gain. Your changing body composition may also make it more difficult to lose any excess weight.
- Not Eating Enough
Studies indicate that more than 50% of the population of American women are dieting at any given time. Yet, the quest to lose weight often can do more harm than good. A reason why many women gain weight is because they don’t eat enough. When you aren’t consuming enough food, the metabolism slows down and the body begins to store fat.
- Eating “Low-Fat” Foods
Female dieters may be seduced by packages with the words “low-fat” printed on them. However, these low-fat foods often contain as many calories as normal food items.
- Lack of Fiber
The popularity of low-carb diets such as Atkins have caused fiber deficiencies among dieters. Fiber is essential to losing and maintaining a healthy weight. Not only does fiber promote bowel health, it also gives you a feeling of fullness which helps you to eat less.
- Too Much Stress
The demands of having a career and managing a family may cause many women to pack on the pounds. Stress causes the body go into crisis mode. As a result, the body begins to slow down and store fat.
- Lack of Sleep
When you’re sleep deprived, your body can’t work to its best ability. The body’s reacts to a lack of sleep by storing fat.
Many women engage in what is called “emotional eating.” This is a response to depression and an attempt to fill a void in your life through food. Comfort foods such as chocolate and other sweets may soothe the soul, but they expand the waistline.
- Lack of Fatty Acids
Not all fats are bad for you. Fatty acids like those contained in flaxseed oil help you to maintain your metabolism and curb unhealthy food cravings.
- Diseases and Illness
There are a number of diseases and illness that can cause weight gain. Ovarian cysts can cause a woman to gain up to 30 pounds over a short period of time. Problems with the liver, kidneys and heart can be associated with weight gain. Also, women who undergo breast cancer treatments often experience a fluctuation in weight.
- Birth Control
When you begin taking a new birth control pill, you may notice an increase in your weight. Weight gain is a common side effect for most contraceptives. If you are suddenly gaining weight for what seems to be no reason, consider the above 11 factors.
How to stop gaining weight
Add Muscle to Stop Gaining Weight
One of the best ways to stop gaining weight is to power up your metabolism by increasing muscle mass. Experts recommend strength training a few times week to both retain and build muscle.
Stop Gaining Weight by Eliminating Bad Habits
Some of the common mistakes people make that lead to weight gain include:
- Not making time for physical activity
- Mindless eating in front of the TV after dinner
- Drinking too much alcohol or sweetened drinks like specialty coffees
- Skipping breakfast
- Eating irregular meals
- Finishing kids’ meals
- Reaching for second helpings
- Eating too many simple carbs (like sugar and white bread) and not enough protein
Stop Gaining Weight by Making Small Changes
Yet you don’t have to go to great lengths to stop gaining weight. You can avoid adding extra pounds by making some simple changes to your lifestyle.To avoid weight gain, experts recommend adding 2,000 steps a day to your routine, doing strength training two to three times a week, and shaving 100 calories from your diet each day.
Here are some simple ways to shave 100 calories a day:
- Eat two fewer cookies.
- Quench your thirst with sparkling water or a diet soft drink instead of sweetened beverages.
- Leave a few bites of food on your plate.
- Hold the mayonnaise or cheese on your sandwich. Replace it with mustard, lettuce and tomato.
- Switch from whole to fat-free milk.
- Use half your usual amount of salad dressing, and choose vinaigrette instead of creamy dressing.
- Use nonstick cooking spray instead of butter, margarine, or oil for pan-frying.
- Substitute low-fat or fat-free yogurt for sour cream in recipes.
- Control snack portions by putting your snacks in a baggie or on a plate instead of eating out of the bag,
- Drink 100% fruit juice instead of juice with added sugar.
- Choose light beer or wine instead of frozen or fruit-based cocktails.
- Order a cup of broth-based soup instead of a bowl.
- Pass on supersized menu options.
- Hold the croutons on your salad.
- Have a healthy appetizer and salad instead of an entrée when eating out.
- Top your pasta with vegetable sauce instead of cream sauce (and be sure to control portions.)
- Hold the butter on steamed vegetables. Flavor them with a squeeze of fresh lemon.
- Limit meat portions to 3-4 ounces (about the size of a deck of cards).
If you want to lose weight, begin by shaving 500 calories a day via diet and exercise. That should help you lose about a pound a week. Keep in mind that one pound of fat – not muscle or water weight — is equal to 3,500 calories.
source: webmd.com , goodmedicaltips.com