Fitness and Weight Loss – Women

What is fitness and weight loss?

According to the World Health Organisation (WHO), Uganda is the world’s fittest country.  Only 5.5% of Ugandans have an inadequate level of physical activity. In Ghana, about 29% of people in urban areas compared to 11.2% in rural areas are physically inactive. Among bankers, as many as 81.7% do not have enough physical activity because they spend a greater part of their wakeful time in their office seat. In Ghana, physical inactivity rates are higher among women, those living in urban areas and older adults. coinciding with urbanization and an increase in sedentary work, with disastrous health consequences.

What forms of physical (aerobic) activity are required?

Physical activity is important for a healthier, longer life and  support weight loss by increasing the amount of calories that you burn. Here are exercise guidelines for 19–64-year-olds.

How much of physical activity is enough?

• At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week
• Strength exercises on two or more days a week that work all the major muscles
• Break up long periods of sitting with light activity

What is moderate physical activity?

• Walking fast, water aerobics, riding a bike on level ground or with a few hills, doubles tennis, pushing a lawn mower, hiking, skateboarding, rollerblading, volleyball, basketball

What counts as vigorous physical activity?

• Jogging or running, swimming fast, riding a bike fast or on hills, singles tennis, football, rugby, skipping rope, hockey, aerobics, gymnastics, martial arts

What activities strengthen muscles?

• lifting weights, working with resistance bands, doing exercises that use your own body weight, such as push-ups and sit-ups, heavy gardening such as digging, shoveling, yoga

What activities are both aerobic and muscle-strengthening?

• circuit training, aerobics, running, football, rugby, netball, hockey

Source: NHS

How can you prepare for weight loss – women?

Diet and exercise may be key components of weight loss for women, but many other factors play a role. In fact, studies show that everything from sleep quality to stress levels can have a major impact on hunger, metabolism, body weight, and belly fat. Fortunately, making a few small changes in your daily routine can bring big benefits when it comes to weight loss. Below are some fitness and weight loss for women.

Cut down on refined carbs

Refined carbs undergo extensive processing, reducing the amount of fiber and micro-nutrients in the final product. These foods spike blood sugar levels, increase hunger, and are associated with increased body weight and belly fat. Therefore, it’s best to limit refined carbs like white bread, pasta, and prepackaged foods. Opt for whole-grain products like oats, brown rice, quinoa, buckwheat, and barley instead.

Drink more water

Drinking more water is an easy and effective way to promote weight loss with minimal effort. According to one small study, drinking 1 sachet (500 ml) of water temporarily increased the number of calories burned by 30% after 30–40 minutes (6Trusted Source). Studies also show that drinking water before a meal can increase weight loss and reduce the number of calories consumed by around 13%.

Eat more protein

Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss. In fact, studies note that following a high-protein diet can cut cravings, increase feelings of fullness, and boost metabolism

Set a regular sleep schedule

Studies suggest that getting enough sleep may be just as crucial to losing weight as diet and exercise. Multiple studies have associated sleep deprivation with increased body weight and higher levels of ghrelin, the hormone responsible for stimulating hunger

Walk more

When you’re pressed for time and unable to fit in a full exercise session, squeezing more steps into your day is an easy way to burn extra calories and increase weight loss. In fact, it’s estimated that non-exercise-related activity may account for 50% of the calories your body burns throughout the day. Taking the stairs instead of the elevator, parking further from the door, or taking a walk during your lunch break are a few simple strategies to bump up your total number of steps and burn more calories.

Set attainable goals

Setting SMART goals can make it easier to reach your weight loss goals while also setting you up for success. SMART goals should be specific, measurable, achievable, relevant, and time-bound. They should hold you accountable and lay out a plan for how to reach your goals. For example, instead of simply setting a goal to lose 10 pounds, set a goal to lose 10 pounds in 3 months by keeping a food journal, going to the gym 3 times per week, and adding a serving of vegetables to each meal.

Keep stress under control

Some studies suggest that increased stress levels can contribute to a higher risk of weight gain over time. Stress may also alter eating patterns and contribute to issues like overeating and eating a lot within a short time. Exercising, listening to music, practicing yoga, journaling, and talking to friends or family are several easy and effective ways to lower stress levels.

Use smaller plates

Switching to a smaller plate size may help promote portion control, aiding weight loss. Although research remains limited and inconsistent, one study showed that participants who used a smaller plate ate less and felt more satisfied than those who used a normal-size plate. Using a smaller plate can also limit your portion size, which can reduce your risk of overeating and keep calorie consumption in check.

Eat a healthy breakfast

Enjoying a nutritious breakfast first thing in the morning can help start your day off on the right foot and keep you feeling full until your next meal. In fact, studies find that sticking to a regular eating pattern may be linked to a reduced risk of binge eating (48Trusted Source, 49Trusted Source). Eating a high-protein breakfast has been shown to decrease levels of the hunger-promoting hormone ghrelin. This can help keep appetite and hunger under control

Limit processed foods

Processed foods are typically high in calories, sugar, and sodium — yet low in important nutrients like protein, fiber, and micro-nutrients. Studies show that consuming more processed foods is associated with excess body weight — especially among women. Therefore, it’s best to limit your intake of processed foods and opt for whole foods, such as fruits, vegetables, healthy fats, lean proteins, whole grains, and legumes.

What are some myths about fitness and weight loss for women?

Exercising will make you look manly. Everyone has fitness goals. There are several exercise regimes (many of which are described above) that can be used for muscle and bone strengthening while keeping your desired physique.

Having a slim figure is the ultimate goal. Whilst weight loss is one of the desired effects of being fit, it may not be ideal to focus solely on reaching a desired number on the scale. Being fit is a process which involves sustainable life habits. Do not stress your body with extreme diet plans and weight loss pills which may be detrimental to your health.

You need to join a gym. Joining a gym is wonderful, but in cases where joining a gym is not possible, aerobic exercises at home and healthy eating will put you on track!