Diet and exercise can be an effective component of weight loss for women, but many other factors also play a role. In fact, studies show that everything from sleep quality to stress levels can have a profound effect on hunger, metabolism, body weight, and belly fat.
Fortunately, a little change in your daily routine can help you lose weight.
Here are the top 23 weight loss tips for women.
1. Reduce refined carbohydrates
Refined carbohydrates undergo significant processing, resulting in a reduction in fiber and trace elements in the final product.
These foods raise blood sugar levels, increase hunger, and are associated with increased body weight and belly fat.
Therefore, it is best to limit the use of refined carbohydrates such as white bread, pasta and packaged foods. Choose cereals such as oats, brown rice, quinoa, buckwheat and barley.
2. Incorporate resistance training into your daily life
Resistance training strengthens muscles and increases endurance.
This is especially helpful for women over the age of 50 because they increase the calories they burn at rest. It also helps maintain bone mineral density while preventing osteoporosis.
Lifting weights, using machines, or exercising for weight is an easy way to get started.
3. Drink plenty of water
Drinking plenty of water is a simple and effective way to lose weight with minimal effort.
In a small study, drinking 500 ml of water found a 30% increase in calories burned after 30-40 minutes.
Studies show that drinking water before meals increases weight loss and reduces calories by about 13%.
4. Eat more protein
Protein foods such as meat, poultry, seafood, eggs, milk and legumes are an important part of a healthy diet, especially when losing weight.
In fact, studies have shown that a high-protein diet reduces appetite, increases satiety, and boosts metabolism.
In a small study that lasted 12 weeks, increasing protein levels by only 15% reduced the average daily calorie intake by 441 calories, resulting in a weight loss of 5 kg.
5. Set the sleep mode consistently
Studies show that getting enough sleep is just as important as eating and exercising to lose weight.
Many studies have linked sleep deprivation to overweight and increased levels of the hunger-causing hormone ghrelin.
In addition, a study of women found that getting at least seven hours of sleep each night and improving overall sleep quality increased their chances of losing weight by 33%.
6. Practice more cardio
Aerobic exercise, also known as cardio, increases heart rate and helps burn excess calories.
Studies show that if you add more cardio to your daily routine, you can lose weight - especially with proper nutrition.
For best results, try cardio for at least 20-40 minutes a day or about 150-300 minutes a week.
7. Keep a power log
Keeping a food journal - keeping track of what you eat - is an easy way to take responsibility and stay healthy.
It also simplifies calorie counting, which can be an effective weight management strategy.
One more thing, a food intake journal can help you stay focused on your goals and lead to long-term weight loss.
8. Consume more fiber
Adding more fiber to your diet is a common weight loss strategy that helps to loosen the stomach and nourish the stomach for a longer period of time.
The increase in intake of 14 grams of fiber (dietary fiber) per day without changing diet and lifestyle was associated with a 10% reduction in calories and a decrease in body weight of 3. 8 to 1. 9 kg. the moon.
Fruits, vegetables, legumes, nuts, seeds and grains are the best sources of fiber that can be used as part of a balanced diet.
9. Eating with warning
Eating with caution involves minimizing external distractions during meals. Eat slowly, paying attention to the taste, appearance, smell and taste of food.
This practice helps to shape eating habits and is a powerful tool for weight loss.
Studies show that a slow diet increases satiety and reduces daily calories.
10. Snack wisely
Eating healthy, low-calorie snacks is the best way to lose weight and get on the road, reducing hunger between meals.
Choose protein and fiber snacks to stimulate satiety and curb cravings.
Examples of nutritious foods that support long-term weight loss include whole fruits, hummus and vegetables paired with walnut oil, or walnuts and Greek yogurt.
11. Abandoning the diet to lose weight
Although fashion diets promise fast weight loss results, they do more harm than good to your waist and health.
For example, a study of college women found that eliminating certain foods from the diet increased appetite and overeating.
Fad diets can cause unhealthy diets, which are detrimental to long-term weight loss.
12. Click more
If you can't find the time and exercise your daily routine, try to walk more during the day. This is an easy way to burn excess calories and increase weight loss.
In fact, it is believed that if you do not exercise, you will burn 50% of calories throughout the day.
Climbing stairs instead of an elevator, parking your car away from the door, or walking during lunch breaks can help you increase your steps and burn more calories.
13. Set achievable goals
Setting goals for success makes it easier to achieve your weight loss goals and helps you succeed.
Achievable goals should be specific, measurable, relevant, and time-limited. They need to hold you accountable and lead you to a clear plan to achieve your goals.
For example, instead of aiming to lose 5 pounds, you can write a food diary for 3 days, go to the gym 3 times a week, add a portion of fruits and vegetables to each meal, and aim to lose 5 pounds.
14. Control stress
According to some studies, over time, stress levels increase and the risk of weight gain increases.
Stress can change your eating habits and lead to problems such as overeating.
Exercising, listening to music, practicing yoga, writing a journal, and walking with friends or family are simple and effective ways to reduce stress.
15. Try to train with high intensity
Exercise at a high intensity interval, also known as HIIT, includes short recovery periods to maintain heart rate.
Changing cardio to HIIT several times a week can increase weight loss.
HIIT reduces belly fat, promotes weight loss, and burns more calories than other activities such as cycling, running, and resistance training.
16. Use small plates
Replacing your hob with smaller settings will help you control the parts and lose weight.
Although the study remained limited and controversial, one study found that participants who ate smaller bowls ate less and were more satisfied than those who used smaller bowls.
Using a small plate can limit portion sizes, reduce the risk of overeating, and control calorie intake.
17. Taking probiotic supplements
Probiotics are a type of bacterium that is good for maintaining the health of the gut and can be taken as a food supplement.
Studies show that probiotics can help you lose weight by altering fat secretion and hormone levels to reduce appetite.
In particular,Lactobacillus gasseriis a probiotic strain, especially effective. Studies show that it helps reduce belly fat and overall body weight.
18. Practice yoga
Studies show that yoga helps prevent weight gain and fat burning.
Yoga can also reduce stress and anxiety levels - both of which can be related to emotional nutrition, which leads to obesity.
In addition, yoga practice has been shown to reduce overeating and food cravings by maintaining proper eating habits.
19. Chew more slowly
Trying to chew food relatively slowly and carefully can help you lose weight by reducing the amount of food you eat.
One study found that chewing 50 times per tooth significantly reduced calories compared to chewing 15 times.
Another study found that chewing 150 or 200% more food than usual reduced food intake by 9. 5% and 14. 8%, respectively.
20. Eat the right breakfast
In the morning, eat a wholesome breakfast to help you start the day on your right foot and keep your stomach full until the next meal.
In fact, research has shown that a normal diet may be associated with a reduced risk of overeating.
Breakfast high in protein lowers the level of the hunger hormone ghrelin. It helps control appetite and hunger.
21. Experiment with regular fasting
Regular fasting involves alternating daily meals with fasting for a certain period of time. Fasting usually lasts 14-24 hours.
Interrupted fasting is believed to be just as effective in reducing calories.
It also helps to improve metabolism by increasing the number of calories burned during rest.
22. Limit your intake of processed foods
Processed foods are high in calories, sugar and sodium, but low in essential nutrients such as protein, fiber and micronutrients.
Studies show that more processed foods add weight - especially among women.
Therefore, it is best to limit the use of processed foods and eat foods such as fruits, vegetables, fats, lean proteins, grains and legumes.
23. Reduce the amount of sugar
Added sugar is one of the most serious health problems related to weight gain and diabetes and heart disease.
Foods high in sugar contain excess calories, but lack vitamins, minerals, fiber and protein.
For this reason, it is best to minimize the consumption of sugary foods such as soda, candy, fruit juices, sports drinks and sweets to promote weight loss and optimize overall health.
Conclusion
- Many different factors play a role in weight loss, and some go beyond diet and exercise.
- You can lose weight for a long time by simply changing your lifestyle.
- Incorporating one or both of these strategies into your daily life will help you achieve maximum results and lose weight in a balanced and sustainable way.