Preventing obesity in women in three steps

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Maintaining health and figure is the desire of every woman. Three stages are necessary to prevent obesity, i.e. periods of puberty, pregnancy and menopause.

During puberty, a few extra pounds should be distinguished from obesity. If the body weight does not exceed 20% of the standard weight, the subcutaneous fat is below 2.5 cm and the body fat percentage is below 25%, it should not be considered obesity.

The obesity of most girls in this period is usually related to the wrong diet, sedentary lifestyle and stress.

To prevent obesity, girls in the puberty period should pay attention to the following aspects.

Many parents believe that it is not a problem for children to eat more, because they will lose weight naturally after entering the period of rapid growth, or they believe that they need to eat more to supplement energy for learning. In fact, parents need to help children form healthy eating habits. During this period, girls must pay attention to the balanced combination of nutrients, eat more foods rich in quality proteins, vitamins and minerals such as fish, poultry, eggs, vegetables, fruits, avoiding foods with a lot of fat. To prevent obesity during puberty, physical exercises must be supplemented. Because of hormones, girls are more apathetic and less likely to exercise strenuously. In this situation, parents should encourage them to participate in relaxation activities and exercise.

During pregnancy, the increase in body weight is normal, but it must be controlled in a rational way. With the development of the fetus, the body shape of women changes a lot. Especially since in the last phase of pregnancy, the fetus grows rapidly, as a result women always feel hungry and eat frequently so that the weight of some pregnant women exceeds the standard fact which is harmful to health.

Pregnant women should pay attention to healthy eating. First, they must control the amount of foods high in sugar and fat, such as starchy foods. The absorption of sufficient nutrients, such as proteins and vitamins, must also be ensured. When supplementing with protein, they can choose low-fat foods such as chicken, fish, shrimp, eggs. In the last period of pregnancy, due to the compression of the stomach, pregnant women eat less at each meal. As such, to avoid the loss of nutrients, it is recommended to have 4-5 meals a day. At supplementary meals, it is better to consume fruits with a low fructose content and easy-to-digest foods to avoid overnutrition and obesity. In this phase the peristaltic movements of the stomach and intestines are slow. That’s why it’s better to eat light and soft food at dinner and not at late hours, otherwise the functioning of the stomach and intestines will be hampered. Pregnant women should not stop exercising. Walking is best for them. In addition, measuring body weight daily is a good habit that can draw the attention of pregnant women to control their weight.

During menopause, women can gain body weight. After the age of 40, the functions of women’s organs begin to decline. As a result, women in this period cannot do excessive exercise and diet to lose weight, because endocrine gland secretion disorders will occur, leading to irregular menstruation, breast disease, uterine damage and other diseases. Doctor’s advice is preferable.

Along with maintaining a balanced diet, women must improve the structure of their diet. Women with symptoms of dizziness, insomnia, emotional instability should consume foods rich in B vitamins such as coarse grains, beans, lean meat, milk. Tryptophan in milk has the role of calming and improving sleep. Greens and fruits are rich in B vitamins that help maintain nervous system functions and stimulate digestion. The absorption of quality proteins and calcium is beneficial in avoiding the loss of muscle mass and maintaining the health of the bone system. In addition, foods with a lot of salt and irritants such as alcohol, coffee and strong tea, pepper should be avoided. Exercise, such as jumping rope and running, is very important for menopausal women. It is also important for women to maintain optimism and good mood in life and work, because it stimulates the body’s potential.