The Katz Institute for Women’s Health (KIWH), the only network of experts devoted to every aspect of women’s care, is putting women first. The below content was originally published in its entirety on Northwell Health’s blog, The Well, and exemplifies KIWH’s commitment to raise health for all women.
This article is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health provider regarding a medical condition.
While “fad” diets may lead to short-term weight loss, the reality is that you’re likely to gain that weight back once you stop following their dietary guidelines. This may become even more pronounced as you get older since our bodies naturally lose muscle and metabolism slows down as we age. The other reality we must address is that it is harder for women to lose weight than men. This is because women tend to have more body fat and less muscle mass than men, resulting in slower metabolisms.
However, hormones also play a role in women managing their weight, as estrogen causes the body to store and retain fat. This primarily occurs around the abdomen, thighs, and breasts to provide an energy source for future pregnancies and breastfeeding.
That said, it is important to manage your weight for health reasons. A recent scientific statement from the American Heart Association made clear that obesity contributes directly to the risk of heart disease. This is especially true if you’re holding extra girth around your waistline.
To lose weight and keep it off for good, you need to make seemingly small but significant changes.
The first thing to do is stop worrying about the number on the scale. You may never be able to get to your “ideal” weight, and that’s okay. A lot of women don’t realize that losing even a few pounds can have health benefits. A 2018 study found that people who lost just 5% to 10% of their body weight were 22% less likely to develop metabolic syndrome, a group of risk factors such as high blood pressure and abnormal cholesterol levels that raise the risk of heart attack and stroke.
I tell every patient who wants to lose weight to start by keeping a food diary for a couple of days. This can help them figure out where to make some easy changes. For example, if you skip breakfast, try drinking a protein shake every morning to avoid overeating at lunch.
The same holds true for exercise. If you’re not in the best physical condition, going to a gym might feel overwhelming. But you can start small. Commit to moving more. If you can only manage 10 minutes at a time, that’s better than nothing. Just resist the temptation to overdo it, and try to pick something you can stick to long term.
There are a few other essentials to consider. If able to, women should consider doing strength training two to three times a week (but, again, start slow). It’s also imperative that you build in time for sleep. Research has found a link between poor sleep and being overweight or obese.
Finally, focus on making healthy eating a natural part of your lifestyle. Resist the urge to label foods as “good” or “bad.” Instead, make sure your diet is rich in fruits, veggies, whole grains, lean protein, and healthy fats such as nuts, olive oil, and avocados. If you make these changes, I guarantee you won’t just see the numbers on your scale go down: You’ll feel more energized, which is more motivation to stay the course.