As summer arrives and heavy clothing is shed in favor of lighter attire, some women aren't so thrilled. Without layers to hide behind, unwanted fat becomes visible again, signaling the return of the challenging weight loss journey.

Weight gain not only affects a woman's appearance but also has consequences for physical and mental health. Many adult women gain weight rapidly due to poor eating habits or irregular daily routines, leading to diseases that could have otherwise been avoided.

In today’s “body image culture,” slimness is often equated with beauty. Many women strive to attain the “perfect body” to boost their self-confidence and attractiveness.

This has led many to adopt extreme diets or intense workout routines in hopes of quick and effective weight loss. However, only a few succeed.

Even when weight loss is achieved, it often rebounds — sometimes worse than before. Many women wonder: Why can’t I lose weight despite my efforts?

In fact, this is often tied to certain daily habits. Addressing these behaviors may make weight loss much easier.

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01

What Are the Health Risks of Obesity?

1. Psychological Impact
Obesity can lead to anxiety, depression, and low self-esteem due to body image concerns. In severe cases, it may cause social withdrawal and reluctance to participate in social activities.

2. Weakened Immunity
Overweight individuals often dislike physical activity, which leads to declining immunity. This makes them more susceptible to infections, especially during seasonal changes or outbreaks.

3. Cardiovascular and Cerebrovascular Diseases
Obesity disrupts sugar and fat metabolism and increases inflammatory factors in the body, putting it in a constant state of inflammation. This can damage blood vessels, cause atherosclerosis, thrombosis, and increase the risk of conditions like hypertension, coronary heart disease, stroke, atrial fibrillation, and heart failure.

4. Joint Problems
Extra weight places significant pressure on joints, especially the knees, leading to reduced mobility, injuries, and chronic pain over time. Lack of exercise further disrupts circulation and metabolism, accelerating joint aging.

5. Hormonal Imbalance
Obesity can disrupt the endocrine system, increasing the risk of conditions like diabetes and hyperlipidemia, leading to hormonal imbalances.

6. Increased Cancer Risk
Obesity raises the risk of various cancers, including endometrial, kidney, breast, liver, and stomach cancers.

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02

Habits That Make Women Gain Weight – Lack of Exercise Ranks Last

1. Frequently Eating Takeout
Busy lifestyles drive many to rely on takeout or fast food, which is one major cause of female weight gain.

These meals are visually appealing and flavorful but often packed with oils and additives. This leads to excess calorie intake and fat accumulation.

2. Wearing Low-Rise Jeans Long-Term
Low-rise jeans may be trendy, but they can cause fat to shift upward, creating a "muffin top." Because these pants don't compress the abdomen, weight gain may go unnoticed until it’s too late.

3. Staying Up Late
Many working women stay up late, sometimes believing it helps with weight loss — but this is a myth. Sleep deprivation disrupts hormone balance, making weight gain and aging more likely.

4. Eating Too Fast
As the saying goes, “9 out of 10 overweight people eat too quickly.” Fast eaters tend to overeat because the brain doesn’t have time to register fullness. Chewing slowly can help with portion control and digestion.

5. Unbalanced or Irregular Meals
Many young women skip meals or rely on takeout due to busy schedules. This disrupts digestion and promotes fat accumulation. Irregular and simplistic eating is a major driver of weight gain.

6. Lack of Exercise
Despite their desire to slim down, many women rarely exercise. Prolonged inactivity promotes weight gain and increases health risks such as cervical spine issues from poor posture and reduced blood flow.

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03

How Can Women Effectively Lose Weight?

1. Eat Slowly and Chew Thoroughly
Eating slowly improves digestion and enhances nutrient absorption. It also signals satiety sooner, helping to prevent overeating.

2. Choose the Right Type of Exercise
Not all workouts are ideal for weight loss. Activities like sprinting or weightlifting rely on anaerobic metabolism and can cause muscle soreness due to lactic acid buildup.

Opt for aerobic exercises like brisk walking, swimming, or jogging — activities that maintain 70%–85% of your estimated maximum heart rate (220 minus your age) for over 20 minutes to effectively burn fat.

3. Stay Consistent
Obesity often results from a mix of genetics and lifestyle. If you gain weight more easily than others despite eating and exercising similarly, you may have a genetic predisposition to obesity.

In this case, weight loss requires more discipline. Reduce calorie intake, exercise for 60–90 minutes daily, and maintain a long-term commitment to see lasting results.