Why Women Must Typically Work Harder to Lose Weight

Why Women Must Typically Work Harder to Lose Weight

The gender gap is a phrase usually used to describe disparities in income between men and women, but it may very well apply to weight loss as well.

Many women express exasperation at being unable to lose weight despite making significant dietary changes and exercising, whereas their male counterparts appear to drop pounds just by making minimal lifestyle tweaks here and there.

Could it be that the cards are somehow stacked against women, and men really do have an easier time losing weight?

Several Factors Make Weight Loss for Men EasierOne of the biggest factors men have in their favor is body composition. Men tend to have more muscle than women, who in turn have about 10 percent more of their body weight in the form of fat.

Muscle tissue burns three to five times more energy than fat tissues, so as you gain muscle, your metabolic rate increases, which allows you to burn more calories, even when you're sleeping or physically inactive. Perhaps because of their greater muscle mass, a man's resting metabolic rate can be up to 10 percent higher than a woman's (of the same age and weight),¹ giving them a weight-loss advantage right out of the gate.

Men and women vary in the type of fat their bodies are made up of. Men tend to have more visceral fat while women tend to have more subcutaneous fat. Subcutaneous fat is found just under your skin, and is the type that causes dimpling and cellulite. Visceral fat, on the other hand, shows up in your abdomen and surrounds your vital organs including your liver, heart and muscles.

Visceral fat is the one that is linked to heart disease, diabetes and stroke, among many other chronic diseases. So from a health standpoint, having more visceral fat is not a "benefit." However, from a strictly weight-loss point of view, visceral fat is metabolized faster, making it easier to lose than subcutaneous fat – another biological hurdle for women to jump over.

Women may be more inclined toward emotional eating than men – reaching for food (typically junk food) in response to stress, sadness, loneliness, and more – and this can be a very tough habit to break. Research even shows that women may have a reduced ability to stave off hunger and resist food cravings than men.

However, women should not feel disheartened, as weight loss is certainly attainable no matter what your gender. There are several weight loss secrets that many people aren't aware of, which can help to tip the scales back in your favor.

 

The Go-To Weight Loss Trick that Works for Both Men and Women

Once you review the research, it's clear that if you are serious about losing weight, you have got to strictly limit the amount of fructose in your diet, as evidence is mounting that excess sugar, and fructose in particular, is the primary factor in the obesity epidemic. So cutting soda from your diet is essential. However many fail to appreciate the importance of cutting out other sources of fructose, including those found in processed foods, fruit juice, excessive fruit and so-called "healthy" sweeteners like agave.

This is especially true if you have insulin resistance and are overweight, have high blood pressure, diabetes or high or unregulated cholesterol levels.

For the majority of people, severely restricting carbohydrates such as sugars, fructose, and grains in your diet will be the key to weight loss. Refined carbohydrates like breakfast cereals, bagels, waffles, pretzels, and most other processed foods quickly break down to sugar, increase your insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain.

As you cut these dietary villains from your meals, you need to replace them with healthy substitutes like vegetables and healthy fats (including natural saturated fats!). Your body prefers the carbohydrates in vegetables rather than grains and sugars because it slows the conversion to simple sugars, and improves insulin resistance.

When you cut grains and sugar from your meals, you typically will need to radically increase the amount of vegetables you eat, as well as make sure you are also consuming protein and healthy fats regularly. 

This Efficient Exercise Can Help You Burn More Fat

Once you've addressed your diet, exercise can truly begin to work its magic on your physique, and help boost fat loss even further. The trick to achieving flat abs is to incorporate the correct types of exercises. High intensity interval exercises should be at the core of any routine. This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and improving muscle fiber quality. Further, several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session.

In fact, you can actually lose more weight by reducing the amount of time you spend on exercise, because when doing high-intensity interval training you only need 20 minutes, two to three times a week. 

Help for Emotional Eaters

Many adults turn to food in times of boredom, stress and loneliness. And for those who are eating due to stress, the comfort food of choice tends to be greasy, salty or sweet. Not surprisingly, such "stress-driven" eaters, particularly women, tend to weigh more on average. And women who feel a lack of emotional support in their lives have a greater tendency to eat to cope with stress.

So your emotional health, whether you're eating as a distraction, a reward or to help fill a missing void in your life, must be dealt with in order to successfully resist cravings for unhealthy foods. .

How to Even the Playing Field...

The three strategies noted above will greatly help most anyone lose weight, but women can help to close the "gender gap" for weight loss by:

·         Eliminating or strictly limiting fructose in your diet

·         Engaging in high-intensity Peak Fitness exercise to burn fat and increase muscle mass (another fat burner)

·         Addressing the emotional component of eating

Join us tonite at Family First Chiropractic and Wellness at 142 Erickson dDive, Red Deer for an information evening at 6:30 or call Danika at 403-347-3261 for more information

www.family1stchiro.ca

 

Doula - Birth and post partum-What is the difference?

Types of Doulas

Birth Doula

A birth doula assists the woman before, during and often after the delivery. Birth doulas are trained in childbirth, and most have given birth themselves. The main goal of a birth doula is to help the woman have a safe and satisfying childbirth as the woman defines it.

The birth doula has three main responsibilities:

Emotional Support - The doula provides emotional support through her constant presence throughout labor and delivery. Once labor begins, the doula remains by the side of the mother-to-be until the birth is completed and frequently for the first one or two hours afterwards.

The doula provides emotional support in an active way. She adjusts her style to fit each patient and responds as the patient's needs change during the labor. She understands and accepts the woman's pain and fear and serves as a source of support, helping the woman remain confident and in control. The doula also supports the father and any family members who may be present.

Education - The doula educates and informs the mother about obstetric routines and procedures and thus keeps the mother advised about her progress during birth. The doula encourages the mother to manage the situation by listening to the messages the body sends during birth, changing her position, adjusting breathing, and using other stress and pain reducing techniques.

Especially now with the discovery of the importance of skin-to-skin or kangaroo care immediately after childbirth the doula can act as an emotional and informational resource for the mother. The doula can explain what will happen immediately after childbirth and the woman can prepare to have the baby on her chest, skin to skin.

Liaison - The doula functions as a liaison between the patient and the medical staff. She does not give medical advice or perform any medical duties, but she's on hand to support the mother if she has questions for the medical staff.
Postpartum Doula

A Postpartum doula works in the fourth trimester, just after pregnancy. The role of the postpartum doula is to provide support, advice, and assistance in the weeks and months following birth. In the past, the family of a new baby could rely on their family members or friends to assist them. After giving birth women are often surrounded by caring family members who have a great deal of experience and wisdom to offer. While these resources are available today, they may not always be provided due to increasing distances between family members and their loved ones.

The postpartum doula provides:

• Education
• Non-judgmental support
• Companionship
• Assistance with newborn care and family adjustment
• Assistance with meal preparation
• Assistance with light household tasks

Postpartum doulas offer evidence-based information on:

• Infant feeding
• Emotional and physical recovery from birth
• Infant soothing
• Coping skills for new parents
• Safe infant sleeping
• Referrals for more education on these topics when necessary

The doula may also be a buffer to parents who may have received outdated advice. The doula can help friends and family to foster and support the parenting decisions of the new parents. By modeling a deep respect for the wisdom and decision making abilities of the new parents, she makes clear that supporting them in their own choices will have the best results.

Michaelle de Ruiter is a doula dn RMT, located at Family First Chiropractic and Wellness, 142 Erickson Dr. red Deer 403-347-3261
www.family1stchiro.ca

 

Pressure Points and Labor....what you can do

Pressure Points to Induce Labor

Many women find themselves, as their due dates draw near, searching for ways to jump start labor. 

What is acupressure?

An age-old practice, stemming from Asia, is acupressure. Acupressure is derived from acupuncture. With acupuncture, needles are placed in various locations throughout the body to help relieve stress and pain. Acupressure uses a similar technique except needles are replaced with finger pressure.Certain locations on the body have been found to be somewhat effective at not only naturally inducing labor but assisting with the pain and discomfort associated with labor. Before you learn what and where the acupressure sites are, you need to understand when it is appropriate.

Before trying acupressureAnyone interested in acupressure should not attempt to do so until it is safe to deliver the baby. There is no universal agreement on when it is “safe”, but most physicians advise nothing prior to 38 weeks. Some say that no matter what you try, your body will not go into labor until it’s ready. There is no guarantee that this is the case and no mom wants to risk their baby’s health. Also, any woman interested in trying acupressure to help initiate labor should ask their health care provider first.

Pressure points:The first area on the body used for stimulating labor is located between the thumb and index finger. This point is actually the “webbing” between these two areas. Techniques vary, but this pressure point can be pressed and rubbed for several seconds or simply pressed firmly for approximately one minute and then released. This technique can also be used during active labor to relieve pain.

The next area of the body used for stimulating labor is the ankle. This area actually has two different pressure points. The first pressure point is located on the outside of the ankle, just behind where the bony prominence is. Just like the first mentioned location, techniques vary but the pressure point can be rubbed or pressed for several seconds or one minute. The other ankle pressure point is inside the leg, above the ankle. This area may be difficult to find but it is more sensitive to touch than the rest of the leg.Another area is located on the back, above the buttocks and lower back. This area can also be pressed or massaged as tolerated.

The final area commonly used for initiating labor is located on the neck, the large muscle between the neck and the shoulder. This area can be pressed or massaged as tolerated.

Acupressure does not work for all women and may not be tolerated by all. Massaging or pressing on these areas should not cause pain and if it does cause pain, should be stopped immediately.

Nearing the end of your pregnancy can become very frustrating but don’t lose hope. Women do not stay pregnant forever and your baby will be here sooner than you think.

This Blog brought to you by Family First Chiropractic and Wellness 142 Erickson Drive, Red Deer
403-347-3261
www.family1stchiro.ca