Obesity is a complex disease that is not caused by one single issue. Many things factor into the equation that leads an individual to gain weight to the point of threatening their health, such as the environment they grew up in, underlying medical conditions that prevent them from maintaining a healthy weight, or sedentary lifestyles. Whichever the reason may be, obesity has become a global problem that affects millions of people of varying ages and as this disease progresses, it gets harder to begin their weight loss journey.
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Obesity affects everyone around the world with data suggesting that “the number of obese people in the world has tripled since 1975 to roughly 30% of the total population”[1], and this number continues to rise, putting people at higher risk for several diseases or illnesses, such as: diabetes, heart disease, osteoarthritis, sleep apnea, strokes, and high blood pressure. Significant weight loss is very important in order to treat some of these diseases and there are several ways to achieve it, whether it’s through lifestyle changes or bariatric surgery.
However, there is evidence that shows that obesity affects men and women differently, and this article will focus on weight loss for women, as well as the different ways they can achieve weight loss. Women from all different backgrounds arrive at LIMARP® because they’re looking to improve their quality of life and embark on a healthier path. Our multidisciplinary team, led by Dr. Liza María Pompa González, offers different health services to help you reach your weight goals and beat obesity: from diet and exercise plans, to psychological guidance and surgical intervention.
As always, we’d like to remind you that the information presented in this article may not apply to every case. Some weight loss tips may benefit some women, while others may not, which is why we recommend that you contact a doctor or nutritionist so that they can guide you in a safe and effective manner.
How Obesity Affects Women
Before delving into the different ways women can achieve weight loss, we’d like to explain how obesity affects them and why it may be hard for them to lose it. It’s important to understand this because weight gain not only affects physical health, but mental health as well.
It’s no secret that medicine has long prioritized[2] men’s health, from using their condition as a sole example for medical research to discarding or misdiagnosing whatever women were going through as hysteria.
It wasn’t until the 20th century that women began a political movement in order to gain equal health care, especially when it came to their reproductive rights; this movement was also important when it came to studying how obesity, and subsequent weight loss, affect men and women.
According to Physician’s Weekly[3], “the proportion of men and women with excess weight is about equal, the severity is different”, given that more men are overweight, while more women tend to have severe obesity. Both can bring serious complications, but obesity does put women’s health at a greater risk and can make weight loss harder. We’ve covered in other articles how obesity can increase a woman’s chance of developing different illnesses, it can make them lose their period, and negatively impact their mental health
This can be due to the fact that obesity gives way to more social stigmatization and people tend to be harsher to women who are obese or overweight. Research[4] has shown that “men tend to report considerable weight discrimination around a BMI of 35 or higher, while women experience a notable increase at a BMI of just 27”.
This discrimination can worsen a woman’s mental health, especially if they’re already dealing with depression or anxiety, thus hindering their productivity and motivation, leading them to a sedentary lifestyle and unhealthy choices.
This previous point can also affect their weight loss process because it may prevent women from joining a gym or any type of fitness class due to fear of being judged or mistreated. A woman’s weight loss process takes into account different factors, such as age, how consistent they are with their workouts, as well as the intensity, their diet plan, among others.
We want to remind you that every weight loss process is different and that comparing yourself with what you see on TV or social media is only half of the story. Your priority should be, first and foremost, your health and well-being, not unsustainable diet or exercise plans that are more likely to have negative impacts on you.
If a woman’s obesity goes untreated, it can increase their risk of diabetes and coronary artery disease (CAD). Some studies[5] have found that “abdominal obesity may be more harmful in women than BMI or weight alone, since waist circumference is an independent risk factor for developing CAD”. Obesity can also affect other aspects of women’s health, such as contraception and fertility, and this can be seen from an early age with research[6] pointing that “obese girls frequently experience the onset of puberty at a younger age than their normal-weight peers”.
A woman’s pregnancy outcomes are negatively affected by maternal obesity because there’s an “increase in neonatal mortality and malformations” [7]. Women may also see decreases in different areas when it comes to breastfeeding, since they are at greater risk of a delay in milk production and there is also evidence that “excess body fat may impair mammary gland development before conception and during pregnancy by hormonal and metabolic effects” [8].
Exercises for Weight Loss
There are different ways that women can achieve weight loss. One of them is exercise and there are many to choose from, such as strength training, running, Pilates, and swimming, just to name a few. As you probably know, there are many gyms or studios where women can take classes and be guided by fitness professionals to ensure that they’re carrying out every movement correctly and safely. However, we understand that an important factor when it comes to working out is time, and as women, we also know that there are many responsibilities that can prevent a woman from leaving home and joining a gym.
Some of the most common exercises that can be carried out at home include yoga and Pilates, due to the fact that you don’t need a lot of equipment, just a mat and light dumbbells, if it applies. Yoga and Pilates prioritize “alignment, breathing, developing a strong core, and improving coordination and balance” [9]. Whether you look up videos on the Internet or attend a class in your local studio, you’ll notice that the main focus is on the core, which consists of the muscles of the abdomen, low back, and hips.
It’s proven that pilates is great and effective for building muscle, toning, and improving posture, as well as maintaining a healthy body weight. As with any other exercise, the key is consistency and a healthy diet, and since Pilates is a low-impact exercise, it’s recommended that women alternate their workouts between this and a cardio exercise, such as running or swimming. This will ensure that you burn more calories, speeding up your weight loss journey.
However, if you only want to stick to Pilates, there have been studies that prove that you can still lose weight without having to combine different exercises. A 2016 study concluded that “Pilates exercises can be applied for improving body composition” [10] and that being consistent will allow you to see changes in the following areas:
- Overall weight loss
- Core toning
- Lowering BMI percentage
To achieve this, we recommend women practice two to three times a week and make sure that they challenge themselves with each move in order to burn more calories. When done correctly, Pilates, like any type of workout, gives the body an energy boost and a sense of satisfaction. These two factors can encourage women to continue with their weight loss journey in a successful and enjoyable way, making them feel that Pilates is now an integral part of their lifestyle and not an obligation.
Yoga is also a well-established practice that’s usually associated with mindfulness and spiritual development, but its emphasis on the mind-body connection can also help women with weight loss. There are several styles of yoga and each one has its own set of benefits, from improving sleep and reducing stress to strengthening and aligning the body. These are all important factors for weight loss, and while choosing to practice a more active style of yoga can help you obtain more notable results, it’s important to choose a practice that suits you and makes you feel better.
Is yoga effective for weight loss? Yes. Just like with any other workout, yoga is an effective practice for losing weight and improving overall health for women. The connection that arises between your mind and body when you start practicing yoga can bring forward major lifestyle changes, from the way we move, to the food we eat, all the way to how we perceive ourselves. This means that practicing any style of yoga can also contribute to mental health and allow women to develop a sense of awareness that maybe wasn’t there before.
This new awareness can help women rely less on comfort eating and make more conscious decisions when it comes to the food they consume. When done correctly, yoga, like any type of workout, gives the body an energy boost and a sense of satisfaction.
These two factors can encourage women to continue with their weight loss journey in a successful and enjoyable way, making them feel that yoga is now an integral part of their lifestyle and not an obligation.
When it comes to yoga, the process of losing weight becomes more of a holistic experience in the sense that women become more aware of how outside factors, such as food, impact their body and mind.
Contact Us to Learn More
If you want to learn more about weight loss for women, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.
References
- [1] “Most Obese Countries 2022”. https://worldpopulationreview.com/country-rankings/most-obese-countries. (Accessed June 29, 2023).
- [2] “The gender pain gap: perceptions of women’s health through history”. https://www.historyextra.com/period/general-history/gender-pain-gap-history-womens-health/. (Accessed June 29, 2023).
- [3] “Sparking Positive Dialogue in Women & Men With Obesity”. https://www.physiciansweekly.com/how-obesity-affects-women-and-men-differently. (Accessed SJune 29, 2023).
- [4] Flint SW, Čadek M, Codreanu SC, Ivić V, Zomer C, Gomoiu A. Obesity Discrimination in the Recruitment Process: “You’re Not Hired!”. Front Psychol. 2016 May 3;7:647. doi: 10.3389/fpsyg.2016.00647. PMID: 27199869; PMCID: PMC4853419.
- [5] Weiss AM. Cardiovascular disease in women. Prim Care. 2009 Mar;36(1):73-102, viii. doi: 10.1016/j.pop.2008.10.012. PMID: 19231603.
- [6] Lash MM, Armstrong A. Impact of obesity on women’s health. Fertil Steril. 2009 May;91(5):1712-6. doi: 10.1016/j.fertnstert.2008.02.141. Epub 2008 Apr 14. PMID: 18410940.
- [7] Kulie T, Slattengren A, Redmer J, Counts H, Eglash A, Schrager S. Obesity and women’s health: an evidence-based review. J Am Board Fam Med. 2011 Jan-Feb;24(1):75-85. doi: 10.3122/jabfm.2011.01.100076. PMID: 21209347.
- [8] Liu J, Smith MG, Dobre MA, Ferguson JE. Maternal obesity and breast-feeding practices among white and black women. Obesity (Silver Spring). 2010 Jan;18(1):175-82. doi: 10.1038/oby.2009.182. Epub 2009 Jun 11. PMID: 19521347.
- [9] Houglum, Peggy (2016). Therapeutic Exercise for Musculoskeletal Injuries (4th ed.). Human Kinetics. pp. 297–299.
- [10] Şavkin R, Aslan UB. The effect of Pilates exercise on body composition in sedentary overweight and obese women. J Sports Med Phys Fitness. 2017 Nov; 57 (11): 1464-1470.