Having a BMI (body mass index) over 28 or being substantially overweight (more than 20 pounds) raises the risk of developing diabetes, polycystic ovarian syndrome (PCOS), cardiovascular disease, infertility, hypertension, arthritis, or the serious combination of insulin resistance and cardiovascular conditions.

Overweight women are more prone to have pregnancy complications. In women, being overweight and obese are higher among members of racial and ethnic minority populations than in non-Hispanic white women.

Obese and overweight women are at increased risk of getting suspicious results from screening mammograms

According to doctors an ideal weight would be inside the healthy weight range for women as defined by the Body Mass Index – a BMI between 19 and 24.9. That give a fair amount of wiggle room, and takes into account different body types and ethnicity, rather than a slavish following of fashion.

Again, there is no fast fix for weight loss, and a lack of overall fitness, other than to exercise and eat right every day. It is also a matter of common sense–paying hundreds of dollars for a bottle of weight loss pills is ridiculous when you could be buying a ton of salad and fat free dressing and lean protein like fish and chicken with that same amount of cash.

So the next time you think about going on a diet, why not try to get a bit more fit first. Spend an additional 2 minutes each day on the treadmill. By the end of the week that will be an extra ten minutes added to your work out. Not working out every day of the week? Consider it all part of your work to stay fit.

Think you don’t have time to exercise? Why not get off one stop before or after your usual stop on the way to work or on the way home, and walk the rest of the way.  Then make it 2 stops and so on.  Walk to the corner store instead of taking the car, and save gas at the same time.

Take the stairs instead of the elevator. Even going down counts, and in fact, exercises a totally different set of muscles.

As for eating, soup and salad are a great way to start any meal so long as they are not cream-based, and help you feel full for few calories.

Applying just a couple of these strategies every day, and staying away from pills, meal replacement bars, and fast fixes, is the best way to not only lose weight, but incorporate weight management into your daily life to keep the pounds off.

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6. Population changes.
There are now more older people as well as more Hispanics in the United States, and these groups have higher rates of obesity due to middle aged spread, and hereditary characteristics.

7. Older birth mothers.
Older birth mothers’ children are more prone to excess weight gain than the offspring of younger mothers.

8. Genetics. Obese moms may pass the trait onto their children in utero.

9. Higher body weight = greater fertility.
Heavy people produce more offspring than thinner people. Having said that, being obese can interfere with conception.

10. Assortative mating.
Heavy people tend to form relationships  with each other, and therefore produce heavy children.

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Too much food and a lack of exercise are not the only factors contributing to obesity. Scientists reviewed more than 100 studies and identified 10 other possibilities as to why Americans are heavier than ever before.

1. Less sleep.
We’ve gone from an average of nine down to about to seven hours of sleep a night; sleep deprivation is linked to a more robust appetite. And of course, if you are awake, you have that many more hours to fall prey to mindless eating.

2. Pesticides, Bovine Growth Hormone, and other chemicals in foods.
These substances can change hormonal activity, which can boost body fat.

3. Air conditioning and heating.
We don’t sweat and shiver as much as our ancestors, so we don’t burn as many calories.

4. Fewer smokers.
Nicotine is an appetite suppressant.

5. Greater use of medications.
Medications such as antidepressants and diabetes drugs, which have weight gain as a potential side effect. This also highlights just what a problem diabetes has become in this country.

Do we REALLY need to lose weight by dieting?
And will it work if we try?

Despite the fact that obesity is supposed to be an epidemic in the US, the idea of dieting seems to have become so much a part of American life, that most women who diet don’t even need to lose weight.

Even if they do, the trouble is that frequent dieting is a short term solution that can lead to long-term health problems which can be just as much of a challenge as that posed by being overweight.

“Dieting” is now a massive global industry, with diet plans, books, courses, online tool,s and supplements which all add up to billions in revenue. If a diet is only supposed to last as long as it takes to lose the weight, it is obviously in their interests to keep you on their program for as long as possible.

Most of the buyers of those products are women, and in fact, advertising campaigns for these products are directed at women 9 times out of 10.

Women diet because of social pressures, particularly preconceived notions of what society expects them to look like, most especially in terms of body type and weight.

As a result,  women are more likely to develop eating disorders than men, though as pressure to conform and look good is on the rise, this trend could affect young men even more than at present.

It is estimated that on any given day, about half of all American women (and girls) are on a diet, an alarming number considering how many are therefore not eating right.

While it is true that excess weight poses health challenges for women, they should concentrate on getting fit and staying lean, not on the process of dieting.

Be Realistic About Your Body Type
Anorexia and bulimia are becoming more and more common, so again, it is important to have a realistic expectation of what is a healthy weight for your size and frame. The Body Mass Index or BMI is a good indication as to whether or not you are underweight, overweight, or in the healthy range of weight for your size and age.

Speaking of consulting with your doctor, your doctor may have already recommended that you lose weight.  If your doctor has suggested that you lose weight, it is going to be due to health reasons, not how fab you look in a bikini, so it would be a good idea to pay attention.

If your doctor recommends that you lose weight he or she may be concerned with your health and the possibility of you developing any weight related health complications, such as diabetes and metabolic syndrome.

Of course, it is important to remember that the decision to lose weight is yours to make, based on health. Appearance is important for mental health, but not nearly as important as the negative effects on the body of carrying around excess weight.

Many women are constantly stressed out about or concerned with their appearance. If you would no longer like to spend every day in front of the mirror ashamed of your body or hiding your body from those and you know and love, it may be time to take action.

In addition, fat is not just unsightly, inert tissue in the body. It actually releases toxic substances into your bloodstream which can not only harm your body, but also make it much harder to feel full when you are eating, and to lose weight easily.

If you would like to lose weight, you may be pleased to know that you have a number of different options. Many women are able to develop their own weight loss plans, which often include a regular exercise plan, as well as eating healthy.

You also have the option of joining a local weight loss program or an online weight loss program. These types of programs are nice, as you often get professional advice as well as support from group leaders and other weight loss program members. In a recent study, people who stuck with the Jenny Craig program for a full year lost a significant amount of weight and kept it off as compared with people who did not stick with it, or tried to go it alone.

Take the time to speak with your doctor regarding your weight loss plans or goals, perhaps even a nutritionist as well.  This is especially important if you plan on creating your own at-home weight loss plan.

In addition to giving you the go-ahead, your physician may also offer you a few weight loss tips, tricks, and techniques, ones that you may find helpful.

One thing is for sure, you are by no means alone in your desire to lose weight, so set your goals, and don’t be afraid to ask for support when you need it.

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Are you a woman?  If you are, and if you are like many other women, there is a good chance that you are concerned with your appearance.

When it comes to appearance, many women are concerned with their weight, namely the weight that they would like to shed or need to shed to stay healthy and fit looking.

Unfortunately, many women believe that they need to lose weight when they really don’t.  To determine if you should seriously think about losing weight, continue reading.

Fashion versus Fitness

When it comes to determining if you should lose weight, there are a number of important factors that you should consider. Since many women are concerned with the way that they look, you may want to examine your appearance.  Do you think that could benefit from weight loss?

If you are currently unhappy with the way that you look, it may be something to consider.  Of course, it is also important to make sure that you have realistic expectations about what you can and should way so that you don’t lose too much weight, as it can be harmful to your health.

For that reason, you may want to consult with your doctor to determine if weight loss is an issue that you need to work on. No one has to be a size 2, but if you are a size 22, then chances are unless you are a very large and large boned woman, you might be carrying a few extra pounds.

Continued in Do You Need to Lose Weight? Part 2

• Look at the size of your dinner plate. Choose a smaller one and don’t pile up the food on it.
• Eat small portions of a variety of foods, to eliminate cravings or feeling deprived. That way, you allow yourself more variety in what you eat
• Eat lots of fresh fruit. It has a high-water to calorie ratio, plus fiber to help you feel full.
• If you’re craving a sweet chewy snack, opt for a healthier alternative like prunes, apricots, or other dried fruits.
• Don’t punish yourself for naughty foods. Instead, make a deal with yourself, like “I can eat whatever I want so long as I have a non-creamy soup and salad with low fat non-creamy dressing first.” Those two items will fill you up and stop you from over-indulging. (cream adds tons of calories from fat, so it’s best to avoid it!)
• Remember your ratio!
  2000 calories 1 pound gained
  3000 calories, 1 pound lost
  Do the math to help you stay on track

• Avoid commercial fast-food like the plague. Go for quick and easy recipes at home, and make enough for leftovers for lunch or dinner you can zap in the microwave quickly.

• Always bring a healthy snack with you to avoid temptation in public.

• Always eat salad and some lean protein before you go out for a party or social occasion like a dinner out in a restaurant. It will stop you binging, and the energy spikes that come with starving and then indulging.

• Practice eating mindfully. Do not do anything else while eating, like checking email or talking on the phone. Chew your food slowly and savor the taste and flavor of every bit to get the most satisfaction and not be tempted to cram down a whole lot more.

• Cranberry juice is a great pick-me-up by itself, or as a spritzer. It is fantastic for relieving cystitis and keeps your bladder in good working order. Just watch the high fructose corn syrup used to sweeten some brands, and juices which are not pure juice. You can get a small bottle of concentrate in health food stores.

• Keep your toothbrush and mouthwash handy after every meal. Not only will it help keep your mouth fresh, in your medicine cabinet. Not only does mouthwash freshen your breath, food never tastes quite so lipsmackingly good before or after you’ve brushed your teeth!

Above all, enjoy, and be optimistic.
Little changes can add up to big results!
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continued from Part 1

The three above mentioned reasons are just a few of the many reasons why you may want to think about losing weight, if you have weight to lose.

Should you decide that losing weight is in your best interests, you may want to make an appointment with a healthcare professional, such as a doctor or nutritionist.

You should always check with your doctor first before starting any weight loss or exercise program, to make sure you are fit, and to help set your goals for weight loss and fitness.

Your healthcare professional may be able to instruct you on the safest ways to lose weight, and help keep you on track. He or she will also tell you about any particular health concerns you will need to watch out for, and any underlying health issues, like watching your cholesterol, and how to choose healthy fats instead of unhealthy ones for your overall heart health.

Although it is advised that you speak with a healthcare professional about your intent to lose weight, you don’t have to rely only on their expertise or their input.

A large number of women, just like you, lose weight by joining locally operated weight loss programs, as well as online weight loss programs. What is nice about weight loss programs is that you not only get professional advice, you also get support from others just like yourself.

Whichever route your choose, the key is successful long term weight loss. Therefore, choose the program you think you will be able to stick to not just for a pound or two, but to keep the weight off permanently.

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Are you a woman struggling with your weight?  If you are, you’re definitely not alone. Today, many women are faced with a great number of critical health issues, including weight.  If you are unhappy with your current weight, you may be interested in losing weight, but, for many, that is often easier said than done.

When it comes to losing weight, many women are able to come up with an unlimited number of excuses as to why they can’t lose weight, or excuses as to why this important issue should be put off.

Many women lack the motivation needed to lose weight.  If you are one of those people, continue reading. Below are three excellent reasons as to why you should lose weight.

#1 Appearance
Although many women are satisfied with the way that they look, many are not.  If you are currently unhappy with the way that you look and feel, you will want to consider losing weight.

Weight loss, even a small amount, can significantly improve the way that you see yourself, as well as the way that others see you.  If you hate looking at yourself in the mirror every morning, it may be time to think about losing weight.

#2 Health
For many women, being overweight or obese isnít just about carrying around a few extra pounds.  Obesity has been linked to a number of major health issues, including heart disease, high blood pressure, diabetes, and arthritis.

All of these diseases can rob you not just of quality of life, but life itself. If you don’t take steps to lose weight now, especially if you are seriously overweight, your body may have some pretty unpleasant things in store for you.  Remember, heart disease is the NUMBER ONE killer of women in the US.

#3 Wellness

In addition to benefiting your health and your physical appearance, weight loss can also make you feel good about yourself.  Many women notice an instant improvement in their self-confidence and self-esteem when they lose weight.

This means that even if you are suffering from other health issues, aside from weight related issues, weight loss may be able to assist you with overcoming those issues, or at least the stress that is associated with them.  Your body will be running at peak efficiency, not struggling against itself. You will have energy to do the things you want to do, not expend it in struggling against your own body.

Continues in Three Reasons Why You Should Consider Losing Weight Part 2