Weight loss for womens is different than weight loss for men due to the shifts in hormones that dictate how a womans body function. These hormonal shifts impact how women naturaly stores body fat, how much a woman feels hunger for foods, and how much energy a woman have throughout the day. A weight loss plan that dont account for these hormonal shifts will likely fail because it fights against the physiology of a womans body.
A cycle aware approach to losing weight allows a woman to adjust her diet according to the four phase of the menstrual cycle. During the first few day of a period, a woman should consume iron rich foods to replace the iron that she lose during her period. Additionally, a woman should consume calories at the same level as her maintenance level to avoid fatigue and inflammation.
Weight Loss for Women Based on Their Cycle
Estrogen level rise in the body in the week following a period. During this time, a woman should consume more fewer calories than she burns as her metabolism is faster. During ovulation, a woman should consume food that contain anti-inflammatory components as the energy and strength that a woman possesses is at the highest point of her cycle.
The second half of the menstrual cycle require different dietary adjustments from the first half of the cycle. Progesterone levels rises in the second half of the cycle, causing women to feel increased hunger and cravings for carbohydrates. These cravings can lead to the consumption of 300 to 500 additional calorie per day.
To combat these cravings, women should include magnesium rich foods and carbohydrates into there diet. Consuming these types of food will help the woman to remain consistent with her weight loss plan. Including these foods also protect the woman from poor sleep and mood disorders, which are also common during the second half of the cycle.
The hormones that dictate a womans body and weight control influence many of the bodys system. The hormone estrogen influences where body fat settle. The hormone cortisol, released during periods of stress, can cause a womans body to store belly fat.
A womans insulin sensitivity may change during different portion of her cycle. Additionally, her thyroid function may drop if she diets too low for too long. A woman must take care of these systems with a good weight loss plan because weight loss isnt just a simple math problem.
A daily structure for a woman that weighs between 130 and 150 lbs. Might consist of 1600 calorie daily. During the morning, a woman should consume breakfast that includes protein and healthy fats as they will help to steady the womans blood sugar.
During the mid-morning hours, yogurt is a good food to eat as it contain the bacteria that help to process estrogen in the body. During lunch, a meal that contains plant protein and vegetables can help to provide energy for the afternoon. A snack during the afternoon is especially useful during the luteal phase of the cycle.
Dinner could contain less starch and more protein to help the body oxidize fat overnight. Additionally, a woman might enjoy a square of dark chocolate and a handful of walnut as they both contain magnesium. Certain nutrients are important for a womans body during fat loss.
Iron, calcium, folate, magnesium, omega-3 fatty acid, and vitamin D are all important to a woman who is looking to lose weight. When a woman decreases the number of calories that she consume daily, these nutrients can become low in her diet. Ensuring that these nutrients are a part of a womans diet will keep her functioning proper without the aid of supplements.
Some foods will help a woman with her fat loss efforts, while other food can make the fat loss process more difficult. Foods that contain ground flaxseeds and fermented vegetables can help to naturally regulate the estrogen in a womans body. Foods that contain anti-inflammatory components will also assist in the fat loss process of a woman.
However, alcohol can increase the estrogen levels in a womans body and make sleep more difficult to achieve. Additionally, foods that contain added sugar will make a woman feel insulin swings that make her crave sugar again. Lastly, the foods that a woman consumes should not contain plastic as this can cause estrogen like compounds to be present in the body.
Certain habits should be a part of a womans routine each day to protect her metabolism. A woman should not skip breakfast. During breakfast she should eat foods that will help to regulate her appetite.
A woman should not under-eat drastically as her thyroid may be damage. Additionally, she should track her menstrual cycle to know what portion of her cycle she is in. Strength training will help build the tissue in her body that burn the most calories.
Consuming at least thirty gram of fiber daily from plants will aid in the regulation of her gut bacteria. Finally, she should drink water daily and consume foods that is rich in potassium to even out the water in her body. Water retention in a womans body during her period is normal and is not a sign of failure in her weight loss efforts.
