Women's Health

Healthy Weight for Women

NetWellness experts receive many questions about weight gain. It is important for all people to maintain a healthy weight, but it is particularly important for women for several reasons.

1. Women have the greatest burden of overweight and obesity in the US.

2. It is more difficult for women to lose and maintain their weight compared to men because of their hormones and body make up.

3. Living at an unhealthy weight increases a woman's chances of getting heart disease, which is the number one killer of women in the United States.

Causes of Weight Gain

Gaining weight is a natural part of the life cycle for all women. Periods in which women tend to experience major weight gain include:

Just before and throughout puberty
During pregnancy
After menopause

Weight gain in women is complex and caused by a variety of reasons including:

Hormone levels
Excess calorie intake due to poor eating habits, emotional problems or stress
Lack of physical activity
Fluid retention (water or weight gain)
Building of lean muscle

Weight Gain is Sometimes Healthy

It is important to note that not all weight gain is unhealthy, such as building lean muscle. Some weight gain is healthy and expected, such as for growth and development (in children and pregnancy). Only when weight gain is attributed to excess fat is there concern. Therefore, being "over fat" is the problem, not necessarily "over weight."

Maintaining a Healthy Weight

Knowing your ideal healthy weight is the first step in setting your weight loss goal. The Healthy Body Calculator and BMI Calculator from the National Heart, Blood and Lung Institute are tools that use formulas and tables which can help you figure out:

Your healthy weight range
The amount of calories you should eat on average per day
Your BMI or body mass index. BMI is an indication of how much fat you are carrying around and helps determine if you are at an increased risk for diseases such as diabetes and heart disease. This is a good tool, but can be misleading if you are heavily muscled.
Your percent body fat

Each of these measurements can be used to guide you towards a healthy lifestyle.

Exercise and Diet - A Proven Weight Loss Formula

The old mantra, "exercise and eat a healthy diet" is often the advice given for achieving and maintaining a healthy weight. In fact, it is the only time tested and scientifically proven safe weight loss tactic.

Portion Sizes

The site http://www.choosemyplate.gov/ has tools that help you determine appropriate portion sizes based on your gender, age, and activity level. For example, a 19-30 year old woman compared with a 31-50 year old man has different requirements:

Food Groups	Women 19-35	Men 31-50
Vegetables	2.5 cups	3 cups
Fruit	2 cups	2 cups
Dairy (low or fat free)	3 oz	3 oz
Protein (meat & beans)	5.5 oz	6 oz
Grains (50% whole)	6 oz	7 oz
Fat	6 tsp	6 tsp
Water	8 - 8oz glasses	8 - 8oz glasses

Physical Activity

Physical activity can be any kind of movement that uses energy. It can range from sports or housework to dancing or climbing the stairs at home. To gain any health benefit, activity should be moderate and add up to at least 30 minutes a day. This should be done most days and preferably every day in addition to your regular daily activities. Increasing the intensity of or time spent with physical activity can help control body weight.

For more information about exercise and weight gain, check out the NetWellness Exercise and Fitness topic where our experts are available to answer your questions. In addition, the Physical Activity topic found on the http://www.choosemyplate.gov/ site is an excellent resource for more information.

Tools For Maintaining a Healthy Weight

As mentioned before, it may be helpful to visit The United States Department of Agriculture's site http://www.choosemyplate.gov/, which contains information about diet and exercise, as well as a calculator to help you design an eating plant that is tailored to your individual needs.

To help you keep track of your dietary intake and exercise, use the Choose My Plate Super Tracker. It will keep track of your energy balance (calorie intake and usage) history, which you can view for up to one year.

Registered Dietitians (R.D.) are nutrition professionals who can provide you with more individualized help with your weight loss goals. The American Dietetic Association can help you find a nutrition professional in your area.

For more information:

Go to the Women's Health health topic, where you can:

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Browse the previously asked questions
Ask your own question.

This article is a NetWellness exclusive.

Last Reviewed: May 05, 2011

Esa M Davis, MD, MPH
Adjunct Assistant Professor of Family Medicine
School of Medicine
Case Western Reserve University

Jane Korsberg, MS, RD, LD
Senior Instructor of Nutrition
School of Medicine
Case Western Reserve University