Black women have a unique body composition, and this makes them struggle a lot when it comes to weight loss.
According to research, black women are more likely to be obese than white women, and this is because black women tend to have a higher percentage of body fat.
It is about time to address this issue and talk about weight loss for black women. This article will help you understand what steps you need to take to lose weight and feel great about yourself.
Weight Loss for Black Women
Weight loss for black women isn’t any different from weight loss for white women. If you’re trying to lose weight, the first thing you need to do is set a goal. I suggest making use of this guideline:
Be specific
Your goal should be as specific as possible so that it can be measured. For example, I want to lose weight is not a good goal, I want to lose 50 pounds is better. This allows you to measure your progress toward achieving it. And the more specific your goal, the easier it will be to measure.
Attach a deadline to it
You must put a deadline on your goal to know when you’re supposed to accomplish it. For example, a statement like ‘I want to lose 20 pounds by October 1st’ is very motivating because there’s a date attached to it.
Be realistic
Is your goal achievable? Does it make sense considering everything else going on in your life? Can you achieve your goals, given the time and resources available to you?
Make sure that you set goals that are realistic based on your current lifestyle and current eating habits. This means that if you eat fast food 3 times a day, don’t expect to lose 20 pounds in a month because it will not happen and you will be disappointed.
SEE: How to Live Healthy Life – Discover Key Points to Help You Improve Your Lifestyle
Weight Loss Tips for Black Women
1. Talk to Your Doctor
Visit your doctor before starting your weight loss journey. Depending on your medical history and the current state of your health, your doctor will recommend a workout plan and some diet changes to help achieve your goal.
2. Start Slow
Weight loss is a long-term process. You need to be prepared to commit and be patient as the pounds gradually come off. Achieving your desired body size will take time, so don’t give up if you don’t see results right away.
3. Eat Breakfast
This may sound like common sense, but most people skip breakfast without even realizing it. You will be surprised at how much this one simple tip can increase your metabolism and help you lose weight quickly.
4. Eat Smaller Portions More Frequently
Another quick weight loss dieting tip is to eat smaller portions of food more often during the day. Eating small meals throughout the day (six times a day) can speed up your metabolism, thereby making you burn calories faster.
5. Avoid Sugary Drinks and Fruit Juice
These are often loaded with sugar (in the form of fructose and glucose) and calories but offer little nutrition. A 12-ounce can of soda, for example, contains 8 teaspoons of sugar, exceeding the maximum daily amount recommended for women.
6. Don’t Forget to Hydrate
Drink plenty of water and other fluids, like tea or skim milk, to keep your body hydrated and help you feel full between meals. It’s also important to drink water during any workout routine, as the body needs water to function properly.
SEE: How to Hydrate: Simple Ways to Boost Your Skin’s Hydration
7. Reduce Your Calories Intake
To lose weight, you need to eat fewer calories than you usually do each day. Reduce your daily intake by 500 calories. You can reach this goal by reducing the size of portions or cutting out high-calorie foods or beverages.
However, you should never attempt to restrict your calorie intake by over 1,000 calories per day unless stated by your doctor. Restricting your calories too severely can result in both slowed metabolism and loss of muscle mass.
8. Go for a High-Protein Diet
One of the keys to successful weight loss is by boosting your metabolism – and one way of doing this is by eating more protein. Protein helps build muscle mass and increases your metabolism so that you burn more fat and calories.
Excellent sources of protein include lean meats, poultry, low-fat dairy products, and soy products such as tofu.
9. Eat More Soluble Fiber
Eating soluble fibers like barley and lentils can help promote weight loss by reducing your appetite and giving you more energy.
According to a study published by the National Center for Biotechnology Information, high-fiber diets are useful in helping overweight adults lose more fat while maintaining lean muscle mass.
10. Avoid Fried Foods
Fried foods can lead to increased weight gain in black women; so instead of eating fried chicken or fish, go for baked chicken or fish. Also, avoid processed meats such as sausage, bacon, and lunch meats with lots of added salt and preservatives.
11. Choose a Low-Carb Diet
If you want to lose weight, you need to cut out all refined carbs completely. Instead, eat unrefined carbs like whole grains, fruits, vegetables, and legumes. Although these foods contain sugar, they won’t leave you feeling bloated (like refined carbs can).
12. Learn to Read Food Labels
Reading the nutrition label on foods will help you identify those that are low in fat and calories. Compare products by looking at serving sizes, calories, and fat. Foods that are lower in fat, saturated fat, cholesterol, and sodium are generally better choices.
13. Exercise
Studies show that exercise is essential for weight loss in black women, with aerobic activity being the most effective form. Not only does exercise help you burn calories — but it also helps prevent bone loss and builds muscle strength and balance.
SEE: Yoga for Beginners: Poses, Gears, and the Right Aura
14. Stick to Your Workout Plan
This is one of the most important things that you need to do in your journey towards getting fit and fabulous. Stick to your workout plan if you want to see results.
It can be difficult at times, especially when you are working out at home, but it pays off in the long run. You need to set up a schedule that works best for you and stick to it.
15. Find a Support Network
If you’re struggling with your weight, chances are others in your life are too. Find a friend or two who’s interested in losing weight along with you and can offer encouragement when things get tough.
What Causes Weight Gain In Black Women?
There are many potential causes of weight gain in black women. Some common causes are:
Hormonal changes
Changes in hormone levels can lead to weight gain. This is sometimes related to pregnancy, PMS, hypothyroidism, menopause, or hormone treatment for breast cancer.
Lack of sleep
Lack of sleep reduces the levels of leptin (a hormone that suppresses appetite) and increases the levels of ghrelin (a hormone that stimulates appetite). This ultimately changes your appetite, making you eat more than your body needs.
Stressful lifestyle
The stress hormone (cortisol) triggers your body to conserve energy by storing fat in your body for emergency use. Black women who are going through stress may also find themselves eating more, which can cause them to gain weight.
Lack of physical activity
According to the Centers for Disease Control and Prevention, an inactive lifestyle can cause you to gain weight because you’re burning fewer calories than you consume.
Being physically active burns calories, but if you’re not very active, the calories you consume may be converted into fat instead of being used as energy.
SEE: Lose Weight With These Simple Exercises
Genetics
Genetics play a role in your weight as well; since your body shape may be largely determined by your genes. For example, black women tend to have more visceral fat (fat around the organs) than white women do.
While this type of fat is difficult to measure with standard methods like BMI measurements, high amounts of visceral fat are linked to diseases like obesity and diabetes.
Medications
Some medications, such as corticosteroids and antidepressants, contribute to weight gain. If you are taking medications, talk to your health care provider about the possibility of your medications causing weight gain.
Diet
A diet that contains a lot of fat, sugar, and processed foods can lead to weight gain in black women. Eating a lot of salt can also cause your body to retain water, which increases your weight.
Aging
Black women are more likely than other groups to lose muscle mass during aging. Since muscle tissue burns more calories than fat tissue; this can lead to weight gain over time.
FAQs
Can you reduce stomach fat?
Yes, you can. While it’s true that there’s no single solution to losing stomach fat, making some slight changes to your diet and lifestyle can help you lose stomach fat and keep it off.
You should also try doing more exercise, which can help trim excess fat from your stomach, waistline, and other areas.
Is coconut water good for weight loss?
Yes, it is. Coconut water is a natural drink that helps in weight loss by aiding digestion and boosting metabolism. So drink at least 1-2 cups of coconut water throughout the day to lose weight naturally.
Can obesity cause other diseases?
Yes, it can. Obesity is a complex condition that can cause diseases in many parts of the body — including the heart, blood vessels, and other organs. For example, being obese can cause high blood pressure, diabetes, and heart disease.
Conclusion
Weight loss is a challenging effort, and it can be especially difficult for black women. However, the above tips can help you jump-start your weight loss journey and keep you on track for long-term success.
And even if it seems like there’s no light at the end of a long tunnel of exercise and dieting for now, just think about how great it’ll feel when you finally reach your goal.
Thanks for reading.
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