Since 1975 worldwide obesity has nearly tripled. In the United States more than 65% of women are considered obese according to the National Institute of Diabetes Digestive and Kidney Diseases. Rates of obesity are particularly high among African American women. What makes matter worse is this high obesity rate remains constant throughout youth, middle and older age groups among African American women.
While being obese increases health risks for everyone women are predisposed at a higher rate of disease. Women face significantly higher cases of type 2 diabetes. Other diseases that can be brought on by excessive weight include:
- High Blood Pressure
- Heart Disease
- Stroke
- Kidney Disease
- Sleep Apnea
Women tend to have a harder time to lose weight. Oftentimes women have a lower metabolic rate than men. Since women use fewer calories to carry out normal body functions than men the leftover calories become fat.
Women’s hormone changes can throw numbers off on the scale. Estrogen and progesterone changes will lead to cycles of water retention and loss. Psychologically women are more prone to crave high fat and sugary foods in comparison to men.
Women definitely have the cards stacked against them in reaching their healthy weight. How can you reach a healthy weight and live your best life? Developing a healthy diet and exercise regimen will put you on the right track.
Your healthy diet should include:
- Lots of vegetables, salads, and fruits
- Whole grains
- Limited dairy
- Healthy protein
The healthy plate can serve as a guide for your portions.
Graphic courtesy of hsph.harvard.edu
Exercise Regimen
Yoga will help if you are struggling to lose weight. It’s a wonderful way to improve health, strengthen muscles, and increase flexibility.
Pilates training works on the whole body focusing or core strength. Other benefits of Pilates are increased flexibility and weight loss promotion. Most people also experience a clear mind and serenity with Pilates.
Zumba allows you to work out with the beat of the music. This Latin inspired workout has become one of the most popular classes in the world. Zumba will help you:
- Lose weight
- Lower risk of heart disease
- Reduce blood pressure
- Boost good cholesterol (HDL) and lower bad cholesterol (LDL)
For some women eating a proper diet and having an exercise regimen won’t be enough to get you to your healthy weight. Don’t worry incorporating the following tips will get you to healthy!
Essential oils can definitely help you reach your ideal weight. Grapefruit essential oil often is used as a diuretic and can boost your metabolism. Patchouli essential oil has been known to lower cravings and hunger. Another bonus for patchouli is its ability to reduce wrinkles. Just remember to use a carrier oil like coconut or jojoba when applying essential oils to the skin. When dressing for the day add an aromatherapy pendant to your attire. Fill the insert with fennel to boost feelings of fullness.
Last but definitely not least jump start your wellness journey with a detox. During a detox you should drink lots of alkaline water and eat fruits and veggies. While on this detox no meat, alcohol, soda, or desserts are consumed. Seven to ten days is recommended for best results.
Reaching your ideal weight will help you to fall in love with yourself. You are one step away to your new life!
