Men and women approach weight loss differently and are motivated by different factors to lose weight. According to the Weight Watchers research department, men often set more realistic weight loss goals, exercise more and often start dieting in response to a major medical event, such as a heart attack. In contrast, women tend to set impossible weight loss goals, find exercising more difficult and diet in response to societal pressure to be thin. Several general and gender-specific tips for helping women lose weight can inspire you to success.
Set Realistic Goals
According to the American Osteopathic Association (AOA), "gradual, safer weight loss...means that you are more likely to keep weight off. People who choose fad diets or dietary aids are more prone to gaining back the weight before long." The AOA contends that younger women are especially susceptible to ads for diet pills and fad diets because of societal pressure to be fashion-model thin. If you take the time to lose weight gradually by maintaining a nutritious diet, however, you can realistically plan to lose 1 to 2 lbs. per week. An overall goal of dropping 5 to 10 percent of your body weight is realistic and possible; for example, if you weigh 150 pounds, a goal of losing 15 pounds is within the realm of possibility.
Commit to Exercise
A woman's priorities of being a mother, a career-person and a homemaker may take precedence over exercise time. Pregnancy, childbirth and menopause all present milestones that can be roadblocks to a regular exercise regime. However, if you make time for an activity you love, such as swimming or ice skating, you can adjust your regimen as needed without losing the conditioning you have worked for. MayoClinic.com points out that a woman who takes a 45- to 60-minute brisk walk just four days a week can double her weight loss rate.
Get Your Family on Board
One of the toughest barriers to losing weight is cooking "normal" meals for your family and a separate diet-friendly meal for yourself. Instead, introduce more fruits and vegetables, whole grains, nuts and legumes into your meal plans. Eliminate excess fats and fast food. Make healthy eating a family project.
Join a Group
You may find the support of other women helpful in losing weight. Researchers Nicholas Christakis and James Fowler conducted a long-term study of individuals in a social network and found that one person's weight loss -- or gain -- influenced others in the group to lose or gain weight accordingly.
Hydrate
Water is critical to your metabolism and requires frequent replenishing. The Institute of Medicine recommends women drink approximately 9 glasses of water per day. Exercising will up your water intake to about 11 glasses per day. If you are breast-feeding, you need around 13 glasses of water per day. Water will also make you feel fuller, helping you to eat less.
Keep a Calorie Journal
While you are dieting, keep a journal of your daily calorie intake. This will help you stay organized and focused throughout the course of your busy day.
References
- Weight Watchers: Gender Differences in Motivators and Barriers to Weight Loss
- American Osteopathic Association: A Young Woman's Guide to Losing Weight the Safe Way
- WebMD: Setting Realistic Weight Loss Goals
- MayoClinic.com: Weight Loss, Six Strategies for Success
- CBS News: Is Obesity Contagious?
- MayoClinic.com: Water--How Much Should You Drink?
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