Obesity is a dreadful concern that is extending slowly among millions of men and women worldwide. According to the 2022 report, it is predicted by experts that 1 in 5 women will be living with obesity by 2030. Now in 2023, it has become an increasingly prevalent concern where in India, approximately 25% of women aged 15 – 49 fall under the overweight or obese category. Being obese clearly indicates having a body mass index (BMI) of 30 or higher which can negatively impact the healthy lifestyle of women. Any woman who is obese has a higher risk of developing a heart condition, high blood pressure, diabetes, high cholesterol, infertility, low back pain, and knee osteoarthritis. The woes don’t end here, any woman with a waist circumference of more than 35 inches (88 cm) can be indicated as the condition of abdominal obesity, and this further contributes to the risk of heart disease.
The secret to obesity in women
Both men and women have different mechanisms to store fat. Women tend to store fat quickly around their thighs, hips, and midsection areas. It means all the women who appear to be overweight are not overweight, even if their BMI exceeds the normal range or have a large amount of fat around the body. The changes in the body could also occur due to women undergoing several bodily and hormonal changes throughout their lives which can further contribute to weight gain or obesity.
Ways to manage weight
- Have a healthy diet
It is highly recommended to incorporate a healthy diet to manage obesity with ease. A healthy diet clearly indicates you should be consuming a variety of veggies, whole grains, fruits, lean protein, and healthy fats. All women should have control over their sugar intake, salt intake, and processed food intake. Avoid having saturated and trans fats. For those who experience the worst BMI, it is much better to get expert help to gain control over excess weight loss by tracking your nutrients and calorie intake.
- Add Exercise Routine
Every woman should be aiming to involve in at least 150 minutes of moderate-intensity exercise or maybe 75 minutes of vigorous-intensity exercise every week. You can indulge in brisk walking, jogging, swimming, or cycling for help.
- Get enough sleep
For a woman, it is important to get enough sleep for at least 7-8 hours every night. This helps in regulating hormonal functions while releasing stress and reducing weight.
- Reduce your stress
Persistent stress can negatively impact your body where you tend to binge eat and gain more weight. If this is your concern, you should be looking for different ways to manage stress like practicing yoga, breathing techniques, and meditation at home.
- Avoid smoking and limit your alcohol intake
It is important to keep your habits clean to stay fit and healthy. Smoking and consuming alcohol are linked to an increase in the risk of heart disease. Hence, any woman who smokes and consumes alcohol should limit her intake and gradually stop. You can either switch those bad habits with healthy ones. For instance, switch to seasonal fruit juice or coconut water instead of alcohol.
Indulging in regular exercise and following a nutritious and balanced diet are quintessential ways to improve overall health. The risk of heart disease in any person significantly increases in those who have any family history of cardiovascular disease. Those people who have more concerns or doubts should get the help of an expert to clear the air about obesity and heart diseases.