How efficiently can big boned women lose weight?
Big boned refers to having wider bones. Normally, people determine the size of their bones by measuring the circumference of their wrists.
People with large wrists and elbows tend to identify themselves as people with big bones because, in most cases, they are unable to wear standard-sized ornaments.
WHAT DOES IT MEAN TO BE BIG-BONED?
According to the National Institute of Health, the “body frame size is determined by a person’s wrist circumference in relation to height.” The following measurements can sum up a big boned woman:
-Has a height of fewer than 5 feet 2 inches and the size of her wrist is larger than 5.75 inches;
-Measure between 5 feet 2 inches to 5 feet 5 inches and has a wrist circumference of 6.25 inches and;
-Measures about 5 feet 5 inches and has a wrist circumference larger than 6.5 inches.
Having extra weight is not an indication of having big bones.
You might have, at one point, asked yourself, “Why exactly do I weigh more than I look?”
A few factors can logically explain the change in body weight over a short duration of time. They include:
1. GAIN IN MUSCLE MASS
Muscle weight is much denser than fats, and as a result, will positively add to your body weight more rapidly.
There’s no difference between a kilo of fat and a kilo of mass.
They both weigh the same. However, a kilo of muscles tends to occupy less space than that of fat and is likely to go unnoticed, unless one weighs herself.
Muscles are made up of fibre, which tends to be dense and helps in coordinating body movement.
Since the space occupied by dense muscles occupies less space than fat, a woman may find herself adding weight while maintaining her physical looks and structure.
This explains why many women tend to weigh more than they look.
2. PERIOD WEIGHT
Ovulation and periods often result in weight differences by retaining fluid and therefore translating into weight gain.
Putting on a few kilos during ovulation and menstruation is a common cause of weighing more than you look.
You can seek professional healthcare assistants who specialize in hormone balance to assist help you sort this out.
3. YOU’VE JUST EATEN OR DRUNK FLUIDS
Taking beverages, and water and eating some food can account for that extra weight you feel.
The quantity of food or water you’ve taken may play a role in how heavy you feel at that particular time.
This is a feeling that tends to go away after some period of time. If you feel you weigh more than you look, blame the food and the water you just took.
4. PUTTING ON HEAVY CLOTHES
The choice of clothes can also lead to the weight difference of a woman.
Wearing heavy clothes will play a great role in this fluctuation.
Putting on your getup winter attire and heavy boot, then getting to a scale will give you the wrong weight representation of yourself. Thus you’ll feel heavier than you look.
5. EATING FOOD RICH IN SODIUM
When you eat foods rich in salt, you can experience weight gain caused by water retention. Bodyweight fluctuation in women occurs when there’s fluctuation in body fluids.
The body tends to retain more fluids if sodium consumption is high, which will lead to weight gain.
The following tip can help big-boned women to lose weight:
1. START RESISTANCE TRAINING DURING YOUR WORKOUT
Resistance training increases both the muscles’ size and after-burn after working out, thus helping to reduce excess fat. This, in turn, increases the number of calories burnt during rest.
Together with a healthy diet, resistance training will greatly improve the chances of losing excess body fat while also improving health benefits for big-boned women.
2. HYDRATE FREQUENTLY
Water does not contain calories and is useful in burning them. Taking water before meals may also reduce your appetite. Additionally, replacing sugary beverages with water reduces the amount of sugar and calories in the body.
3. EAT MORE PROTEIN
Big-boned women should increase protein intake in their diet. Protein helps in limiting the hunger hormone while boosting several safety hormones.
Eating protein regularly will reduce the rate at which you get hungry and make you take fewer calories.
4. FORMULATE A REGULAR SLEEP SCHEDULE
Big-boned women need to develop a suitable sleeping pattern. Poor sleeping habits have been associated with obesity and weight gain risks.
Healthy sleeping routines will help in reducing cravings while improving the ability of one to make healthy choices.
5. REDUCE INTAKE OF REFINED CARBS
Carbs are responsible for increasing the amount of sugar in our bloodstream, thus activating a surge in insulin level. High amounts of insulin in the body can trigger hunger.
Reducing the number of refined carbs will limit the level of sugar in our bloodstream and as a result, will keep insulin levels in check, thus reducing the rate at which we get hungry.
By controlling the rate at which you get hungry, you’ll reduce the chances of gaining weight resulting from excessive eating.
6. INCREASE CARDIO EXERCISE
Big-boned women should start engaging in Cardio exercise. Cardio helps in burning calories which in turn burns excess fats in the body.
7. HAVE WITH YOU A FOOD JOURNAL
Big-boned women should embrace the habit of keeping food journals.
While it may be difficult to believe that food journals can help keep weight in check, experts have determined that these food journals can encourage you to take a few calories, leading to weight loss.
8. INCREASE YOUR FIBER INTAKE
Studies have shown that increasing the amount of fibre in the diet can help in weight loss by improving how your body responds to insulin and decreasing blood pressure.
9. IMPROVE YOUR EATING HABIT
The eating habits we develop with age affect us in one way or the other.
Choosing to positively improve your eating habit by managing the number of meals you take and taking meals at specific periods of time can lead to a healthy weight loss.
10. CONTROL YOUR STRESS LEVEL
Studies have shown that chronic stress can lead to weight gain. Limiting your stress levels will play a great role in practising healthy eating habits and working out regularly, resulting in weight loss.
11. BUY SMALLER PLATES
Big-boned women should let their utensils determine how much food they eat. Buying smaller plates is an excellent way by which a big-boned woman can reduce the amount of food she takes.
12. REDUCE INTAKE OF PROCESSED FOODS
Big-boned women should stop taking processed foods and start taking real foods to help in reducing weight.
Studies have shown that processed foods can slow down weight loss in several ways. Processed foods can lack iron, an important element during a workout.
Low levels of iron in the body will reduce the body’s rate, thus leading to weight gain.
To even better shed off more weight, have a look at our fat-blaster sequence with easy home workouts to get you to your preferred size in no time.[related_posts_by_tax posts_per_page="4"]