In 2021, the obesity rate in the USA stood at 31.9%. In addition, its prevalence was slightly higher in women than men. Should we be concerned? Unquestionably! Obesity leads to many diseases, including heart disease, diabetes, and some cancers. Besides, it affects men and women differently. For example, a larger waist-to-hip ratio is a greater heart attack risk factor for women than men. So, what should you do to achieve a lean physique? Continue reading to learn more.

What Are The Causes of Obesity in Females?

Obesity is a complex disease and its management requires a holistic approach. However, identifying its causes is the first step towards treatment and prevention of obesity.

• Eating habits: Excessive amounts of refined sugar or junk food are fattening and can lead to weight gain. Less or no physical activity can also make women obese.
• Genes: : Family background can influence your weight as an adult. Obesity tends to run in families. But there is not one 'fat' gene. Instead, many genes may work together to make you obese. The situation you live in also affects your genes. When you are a baby or young child, your parents or caregivers supervise your eating and physical activity routine.
• Metabolism: The metabolic rate (i.e., how fast your body 'burns' calories) may vary from one person to another, affecting weight gain and loss. For instance, men usually have more muscle and less fat than women, so men's bodies might burn more calories more quickly. Furthermore, a woman's metabolism may change throughout her life because of hormonal changes during menopause, puberty and pregnancy.
• Sleep: Inadequate sleep can lead to weight gain. Research suggests that low-quality sleep can affect your hormone levels, thereby affecting your appetite and eating habits. Not getting enough sleep may also affect how much physical activity or exercise you get throughout the day.

What Are The Signs Of Being Overweight Or Obese?

• Fatigue
• Snoring
• Excess body fat accumulation (particularly around the waist)
• Shortness of breath
• Sweating (more than usual)
• Disrupted sleep
• Skin problems
• Inability to perform simple physical tasks
• Pain in the back and joints, and
• Psychological impact (negative self-esteem, depression, shame, social isolation)

Who Is At Risk For Obesity?

Women with a body mass index (BMI) of 30 or higher are at risk of obesity. If your BMI ranges between 25 and 30, you are overweight and on the verge of obesity.

How Can Women Reduce Obesity?

Losing as little as five percent of your body weight can reduce your risk for several health conditions, such as heart disease and Type 2 diabetes.

Consistency is the key to prevention and control of obesity. Eating healthy daily, working out regularly, and living an active lifestyle will help you lose weight gradually.

Aim for at least 150 minutes a week of regular aerobic activity. You can start with 30 minutes of brisk walk for at least five days a week. Over time, you should also add strength training to your routine at least twice a week.

A Few Ways To Eat Healthier Include:

• Your diet should include a lot of vegetables and fruits
• Eat lean sources of protein, such as lean chicken, seafood, beans, and soy
• Cut out fried foods, fast foods, and sugary snacks
• Avoid alcohol
• Avoid sugary drinks, like sodas and juice
• Replace unrefined grains, such as white bread, pasta, and rice with whole grains like whole-wheat bread, brown rice, and oatmeal
• Discuss with your doctor if you take medicines that can cause weight gain
• Consider seeking advice from a health coach if dietary changes and regular exercise aren’t effective