The average American woman weighs about 170 pounds and stands about 5 feet, 4 inches tall. But it’s important to remember that these averages are mathematical calculations and don’t necessarily represent what’s typical or healthy for someone like you.
There are so many factors that make our bodies unique — our size, our shape, our proportions — that averages don’t really do us much good. Plus, comparing ourselves to others is rarely helpful and often leads to all sorts of negative self-talk.
That said, your weight does have a direct impact on your health. Which is why measurements like body mass index (BMI) can be useful in determining your risk of developing weight-related health problems, like type 2 diabetes.
Keep reading to learn more about factors that influence women’s weight, like age, height and activity level.
Average Weights Around the World
American women tend to weigh more than women in other parts of the world. There are many reasons for this, such as dietary choices, cultural norms, and socioeconomic factors that influence food accessibility.
The average body weight of women in America has been steadily increasing over the past few decades.
According to national surveys, about 42 percent of U.S. women have obesity and an additional 27 percent are overweight.
Though the U.S. may be leading the charge, 1 in 8 adults around the world now live with obesity. And many more (43 percent) are overweight.
Percent of Women Who Are Overweight in 2022 (By Region)
Western Pacific (China, Japan, Australia, more) — 33.5%
South-East Asia (India, Indonesia, Thailand, more) — 35.1%
Africa — 36.2%
Europe — 56.3%
Eastern Mediterranean (Middle East, Northeast Africa) — 62.5%
The Americas — 68.7%
Weight, Height, and Your BMI
Body mass index (BMI) is a measurement used to assess a person’s body weight in relation to how tall they are. It’s calculated by dividing a person’s weight in kilograms by their height in meters, squared. (kg/m2).
While not perfect, this simple calculation is used as a standard way to measure where you fall in comparison to “normal,” which in this context more or less means “healthy.” It’s intended to provide insight into your risk of developing certain weight-related chronic conditions.
The medical community uses BMI values to diagnose conditions like obesity. The standard weight categories include:
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Underweight: BMI of 18.5 or under
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Normal weight: BMI under 25
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Overweight: BMI under 30
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Obesity: BMI of 30 or greater
BMI has limitations and may not accurately reflect your overall health or body composition. The measurement doesn’t take into account factors like body fat percentage, lean muscle mass, or physical fitness.
Note that at the same BMI, women tend to have more body fat than men and older women tend to have more body fat than younger women. Body composition can also differ between people of different races and ethnicities.
(Related: Weight Loss Workout Plan for Women to Reach Your Goals)
Factors that Influence Women’s Weight
Sometimes it feels like everything we do today has an impact on how our pants will fit next week. But things are rarely so simple. When it comes to our weight, there are a lot of factors at play.
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Hormones: Changes in estrogen and progesterone levels throughout the menstrual cycle, pregnancy, and menopause can affect metabolism and weight regulation.
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Genetics: Genes can influence body composition, where we tend to hang onto fat and even how quickly we burn calories.
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Nutrition: Eating habits, the nutritional quality of our diets, and portion sizes impact weight management.
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Physical activity: Cardio and strength training affect calorie expenditure, muscle mass, and overall body composition.
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Stress: Chronic stress can lead to emotional eating, hormonal imbalances, and changes in appetite.
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Sleep: Poor sleep quality can disrupt hormone levels, metabolism, and appetite regulation.
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Medical conditions: Certain conditions like PCOS (polycystic ovary syndrome), thyroid disorders, and insulin resistance can affect weight regulation in women.
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Medications: Medications like antidepressants, birth control pills, and corticosteroids, may cause weight fluctuations.
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Social and cultural factors: Our eating habits are partly shaped by societal norms, cultural attitudes towards food, and peer/familial influence.
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Mental health: Emotional well-being, self-esteem, and coping mechanisms all play a role in weight maintenance.
6 Tips for Healthy Weight Management
Healthy weight management is a lifelong process. Your lifestyle habits are essential to achieving and maintaining a healthy weight and reducing your risk of weight-related health problems like obesity and heart disease. So toss the weight chart in the trash and consider these tips instead.
Focus on Nutrients
Nutrition is one of the most important components of your overall health and wellness. Not only does a nutrient-rich diet provide the vitamins, minerals, fiber, antioxidants, and macronutrients (protein, fats, and carbs) you need, but it also supports healthy weight management.
A few things to keep in mind:
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Eat mostly whole foods. These include fruits, vegetables, whole grains, nuts, seeds, legumes, and other lean proteins. They provide an array of vitamins, minerals, and antioxidants, and they’re rich in fiber, which helps you feel full.
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Avoid ultra-processed foods. Examples include soda, candy, and packaged snack foods. These tend to be high in saturated fat, sodium, and added sugar.
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Focus on nutrients versus calories. Rather than being laser-focused on counting calories, we encourage you to put nutrients first.
Get Better Sleep
Not getting enough sleep will wreck anyone, especially if it’s an ongoing problem. Did you know that sleep deprivation does more than just make you cranky?
Lack of sleep makes us more prone to sugar cravings and mindless eating.
Experts say adults should get seven to nine hours of quality sleep per night. If you don’t normally sleep very well, try these tips to catch more Zzz’s:
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Follow a consistent sleep-wake schedule.
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Adopt a calming nighttime routine you can look forward to each evening.
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Dress in breathable PJs and use comfy bedding.
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Avoid screens close to bedtime, as the blue light can interfere with melatonin production and make it harder to fall asleep.
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Use black-out curtains or a white noise machine
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Talk to your healthcare provider if you think you have sleep apnea.
(Related: Is Oversleeping Bad? Potential Causes and Side Effects)
Move Your Body
Physical activity is important for supporting your overall health and achieving your weight goals. Regular exercise helps you burn extra calories, lose weight loss, and put on muscle.
For general health, experts recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise weekly, plus strength training twice per week. For weight loss goals, this increases to 200-300 minutes per week.
In addition to getting your steps in, here are a few things to try:
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Swimming
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Biking
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Jogging
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Briskly walking
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Doing martial arts
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Playing basketball
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Joining a group fitness class
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High-intensity interval training
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Using resistance bands, dumbbells, weight machines or bodyweight exercise
Consider Weight Loss Medications
When daily lifestyle habits alone aren’t enough to promote weight loss, many people find success with weight loss medications. Intended to be used alongside a healthy diet and exercise, some of the most popular and effective weight loss medications include:
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GLP-1 receptor agonists: These work by mimicking the effects of the naturally occurring hormone GLP-1, which regulates appetite and food intake. By activating GLP-1 receptors in your brain, GLP-1s help promote fullness, slow digestion, and may also decrease cravings. Examples include liraglutide (Saxenda) and semaglutide (Wegovy or Ozempic).
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Metformin: Metformin is primarily used to improve blood sugar regulation in type 2 diabetes, but it may also support weight loss by decreasing appetite and reducing the absorption of glucose from food in the intestines.
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Contrave: This is a combination of bupropion (an antidepressant and aid to quit smoking) and naltrexone (used for alcohol and opioid dependence). Bupropion helps reduce appetite and cravings, while naltrexone counteracts the effects of certain brain chemicals involved in food reward.
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Topiramate: This is often used as an antiepileptic medication but can support weight loss by suppressing appetite and promoting feelings of fullness. It may also influence your brain’s reward pathways, potentially reducing cravings for high-calorie foods.
Nurture Social Connections
We were never meant to do life alone, and this includes the journey to achieving a healthy weight. Social connections provide support, accountability, and encouragement. Research shows that people who have these types of networks experience better weight loss outcomes.
Joining a group fitness community or jogging with friends builds a sense of community and encouragement, making it easier to stay committed to healthy habits.
Having a strong social network can help provide outlets for healthier stress management. It’s also a place to share experiences, successes, and challenges with those on similar journeys.
Drink More Water
Stay hydrated, primarily with plain water. Water is essential for health but also helps keep you fuller for longer.
Try to sip on water throughout the day to keep cravings at bay. If your goal is weight loss, drink water right before or during meals to help promote fullness and prevent overeating.
If you get tired of plain water, try these:
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Plain seltzer water
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Herbal tea
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Water naturally flavored with cucumber, lemon slices, or raspberries and mint leaves
Finding the Healthiest Weight for You
There’s no “ideal” weight calculation that encompasses every woman’s body type or health requirements. At the end of the day, health is more than a number on the scale.
While unrealistic beauty standards and societal pressures are pervasive, that doesn’t mean we have to accept them as the norm when examining the optimal weight range for women.
If you’re on a mission to find the healthiest weight for you:
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Prioritize healthy everyday habits. This means improving sleep, staying hydrated, nourishing your social connections, boosting your nutrition, and moving your body regularly.
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Seek outside support. Friends and family can be excellent support systems, but sometimes outside health experts can also be beneficial. Perhaps it makes sense for you to talk to a dietitian or connect with one of our licensed healthcare providers.
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Focus on you. Weight management is personal. What’s most important is understanding your unique body.
This article originally appeared on Forhers.com and was syndicated by MediaFeed.org
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Should I Eat Before or After a Workout to Lose Weight?
You’re heading out the door for a workout when you spot some cereal and realize you’re hungry. What do you do? If you’re trying to lose weight, should you eat before or after your workout?
Honestly, the science doesn’t come down hard either way. So we say, just do what feels right for you. You’re working out! That’s the most important thing here.
Focus on eating nutritious foods and getting movement in — no matter the order.
When it comes to weight loss, studies show that it doesn’t make too much of a difference whether you eat before or after you exercise.
Below, we dive into the science behind eating before or after a weight loss workout, including whether to eat breakfast before or after a morning workout, whether to schedule a workout before or after dinner and which foods can maximize your workout’s impact.
Prostock-Studio/istockphoto
Eating before a workout has some benefits.
You might feel weak or just really low on energy if you don’t eat something before you work out — especially if it’s going to be an intense session like weightlifting or a boot camp class.
Beyond feeling better, you might also perform better if you eat something before you get started.
A review of research studies found that eating ahead of time enhanced performance during prolonged aerobic exercise.
So, if you’re headed out on a long run or bike ride, you might want to eat first. But the same may not be true for your 30-minute spin class.
For starters, you might find you feel sluggish or have some digestive discomfort like cramping if you eat before a workout.
Insulin and glucose concentrations (blood sugar levels) were also significantly higher when participants ate before exercise.
Antonio_Diaz/istockphoto
Exercising in a fasted state — so this might mean working out before breakfast or before dinner when lunch was hours ago — may have its own benefits. It may help promote weight loss.
Your body might break down more fat for energy when you don’t eat before working out.
One small study found that people working out on an empty stomach burned more fat than people working out after a meal.
Sounds promising right?
But before you rearrange your meal and exercise times, the review concluded that these results only looked at the short-term effects of fasted exercise. Whether these fat-burning fasted cardio workouts actually contribute to weight loss over time, we just don’t know.
But eating after your workout has other benefits. For example, eating protein after a workout may aid muscle recovery and growth.
The bottom line: Eat a meal soon after exercise if you’ve worked out in a fasted state.
djiledesign/istockphoto
Research has shown that whether you eat before or after a workout working out doesn’t play that big of a role in weight loss.
For example, one study included 20 women split into two groups: a fasted training group who exercised in the morning before breakfast, and a fed training group, who ate a meal before exercising.
(The women either had a meal replacement shake before working out or after.)
The women did one hour of aerobic exercise three days a week for four weeks and they all followed eating plans designed to put them in a caloric deficit — meaning, they ate fewer calories than they burned.
Ready for the results? Both groups lost weight and fat mass, but there wasn’t a significant difference between the two groups.
The study was small, but other research backs it up.
A review of studies looked at whether overnight fasting before aerobic exercise affected weight loss.
The results showed that — wait for it — there wasn’t much of a difference. Whomp whomp.
Eating before working out vs. eating after working out had:
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A small effect on body fat percentage
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A trivial effect on muscle mass in women
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A trivial effect on body mass
Keep in mind: There were only five studies in this review, including 96 participants in total, which isn’t enough research to rest the case on.
Finally, many studies look at eating before or after aerobic exercise, but what about high-intensity interval training (HIIT), like sprints or CrossFit?
One study followed 16 women doing 18 HIIT sessions over six weeks in either a fasted or fed state. The women did 10 sets of 60 seconds of intense cycling followed by 60 seconds of recovery.
Body fat percentage decreased and fat-free mass — like muscle — increased in both groups.
But, yet again, the results found no significant difference between working out fasted vs. working out fed.
nensuria/Istockphoto
Final verdict time, should you eat before working out or wait until after?
Drumroll please…it may not matter that much.
Eating before a lengthy exercise may help performance. But some research suggests that you may burn more fat during fasted exercise — though this doesn’t seem to affect the amount of weight people lose.
Several studies show that working out fasted vs. fed doesn’t make that much of a difference to weight loss.
Plus, many of the studies looking at meal and exercise timing are small, so we’ve got to take the results with a pinch of salt.
There’s no single best way to lose weight and the most important factor is being in an energy deficit.
As for physical activity, there are no guidelines on when to eat, just how much to do.
You should try to aim for at least 150 to 300 minutes of aerobic exercise — like brisk walking, swimming or cycling — each week and consider strength training at least twice a week. Beyond exercise, doing more general movement each day can help with weight loss and staying healthy.
In the end, it might just come down to personal preference. Essentially, when it comes to eating before or after exercise, you do you!
Prostock-Studio/istockphoto
Should I eat before or after a workout to lose belly fat? And what about dinner and snack timing?
You aren’t alone if you find yourself wondering these things, but there aren’t any hard-and-fast rules when it comes to meal and exercise timing for weight loss.
And as the studies above show, the order of operations might not make that much of a difference when it comes to weight loss. It might affect how you feel and recover though.
Rostislav_Sedlacek/istockphoto
Eating a large meal and then immediately hitting the gym isn’t going to be a fun time.
It’ll be different for everyone, but you might find you feel better eating a small snack, instead of a meal, shortly before working out.
Alternatively, consider eating a pre-workout meal but waiting a couple of hours before you exercise, so you’re not working out with a full stomach.
If you like working out first thing, you might question if you should eat breakfast before or after a workout. Again, that’s personal preference. You could work out on an empty stomach and then eat breakfast shortly after, or you could eat a small snack before you exercise.
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There are no set rules for when to eat after a workout, either. (Helpful, we know.)
If you’ve worked out fasted — perhaps first thing in the morning before eating breakfast — you don’t want to get in the habit of not eating after your workout to lose weight.
It’s important to eat a meal with protein and carbs after exercise to promote muscle protein synthesis and reduce the breakdown of protein — aka help your muscles recover and grow.
If you’ve eaten one to two hours before exercise, your body will still have the nutrients from this meal in your system, so you wouldn’t need to eat another meal immediately after working out.
But if you’ve worked out before lunch or dinner, your last meal may have been many hours before.
The advice here is, if your last meal was about three to four hours before working out, eat a meal with at least 25 grams of protein soon after exercising to aid muscle recovery and growth.
To be honest, much of the research on pre- and post-workout nutrition focuses on building muscle, not weight loss. Ultimately, you should make the choice that feels right for your body and your fitness goals.
JLco – Julia Amaral/Istockphoto
Eating the right foods may be more important than whether you eat before or after exercise.
Whenever you decide to eat, go for nutritious whole foods and a balance of macronutrients — protein, carbs and fats — to fuel your body and promote recovery and weight loss.
What to Eat before a Workout to Lose Weight
You might want to go for a light snack if you’re eating immediately before a workout.
Pre-workout snack ideas include:
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A piece of fruit and some peanut butter
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Low-fat Greek yogurt topped with nuts and berries
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Hummus and veggies
Yummy pic/istockphoto
Go for a well-rounded meal if you worked out fasted or your last meal was a few hours ago.
Post-workout meal ideas include:
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Oatmeal topped with seeds and dried fruit
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Chicken and veggies in a whole-grain wrap
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Lentil curry with mushrooms, spinach and sweet potato
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Brown rice, grilled fish and veggies
If you can’t or don’t feel up to eating a full meal straight away, consider a snack with protein and carbs, like low-fat chocolate milk or a protein bar and banana.
And don’t forget hydration. Drinking enough water throughout the day can not only keep you hydrated for your workouts. It can also help regulate your appetite and promote weight loss.
If you’re still not sure what to eat before or after your workout, try reaching out to a healthcare provider or a registered dietitian for personalized advice.
(Related: How Long Does it Take For Metformin to Work For Weight Loss?)
Estudio conceito/istockphoto
When it comes to weight loss, eating nutritious foods is important, but nutrient timing around exercise isn’t as clear-cut.
Here’s a recap of the key advice:
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Eating before a workout. This can help with performance if you’re exercising for long periods of time, or if you feel weak or have low energy levels when you exercise on an empty stomach. Consider eating a small snack as pre-workout nutrition or working out a couple of hours after a meal.
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Eating after a workout. Eating fasted mayboost fat oxidation and eating after your workout is important if you worked out fasted or haven’t eaten for a few hours. If it feels good for you, you can work out before breakfast or well after lunch before having dinner, for example.
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What you eat may be more important. You want to make sure you’re properly fueling your body with the best foods for exercise and giving it the lean protein it needs to recover, but current research suggests that it might not make a difference whether you eat before or after exercise.
Beyond meals and exercise, remember to drink enough water and get enough sleep to promote weight loss, improve your overall health and feel your best.
For some, weight loss medication can help you reach your goals.
This article originally appeared on Forhers.com and was syndicated by MediaFeed.org.
JLco – Julia Amaral/istockphoto
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Featured Image Credit: Ridofranz/istockphoto.
