Diet and exercise can be key ingredients in effective weight loss for women, but it is also influenced by many other factors. In fact, research shows that everything from sleep quality to stress can have a big impact on hunger, metabolism, body weight, and belly fat.
Luckily, making a few small changes to your daily routine can be very helpful in losing weight.
Here are the 23 best weight loss guidelines for women.
1. Reduce the amount of refined carbohydrates
Refined carbohydrates are highly processed, which reduces the amount of fiber and trace elements in the final product.
These foods increase blood sugar, increase hunger and are associated with increased body weight and belly fat.
It is therefore best to limit the consumption of refined carbohydrates such as white bread, pasta and prepacked foods. Choose whole grain foods like oats, brown rice, cinema, buckwheat and barley.
2. Add resistance training to your daily routine
Resistance training helps build muscle and endurance.
This is especially helpful for women over the age of 50 because they increase the amount of calories burned at rest. It also helps maintain bone mineral density while protecting against osteoporosis.
Weight lifting, machine use, or weight loss exercises are a few simple ways to get started.
3. Drink plenty of water
Drinking more water is a simple and effective way to reduce excess weight with minimal effort.
One small study showed that drinking 500 ml of water temporarily increased the calories burned by 30% after 30 to 40 minutes.
Studies also show that drinking water before a meal can reduce weight and reduce calories by about 13%.
4. Eat more protein
Protein foods such as meat, poultry, seafood, eggs, dairy products and legumes are an important part of a healthy diet, especially when it comes to losing weight.
In fact, research has shown that eating a high-protein diet can reduce cravings, increase satiety, and increase metabolism.
One small 12-week study also showed that increasing protein intake by only 15% resulted in an average reduction of 441 calories per day, resulting in a weight loss of 5 kg.
5. Set your normal sleep schedule
Studies show that getting enough sleep can be just as important in losing weight as diet and exercise.
Many studies have linked lack of sleep to weight gain and increased deficiency of ghrelin, the hormone responsible for hunger.
In addition, one study in women showed that sleeping for at least seven hours each night and improving overall sleep quality increased the chance of losing weight by 33%.
6. Exercise more cardio
Aerobic exercise, also called cardio, increases heart rate and helps burn excess calories.
Studies show that adding more heart rate to your daily activities can lead to significant weight loss, especially in conjunction with a healthy diet.
For best results, try doing at least 20-40 minutes of cardio a day or about 150-300 minutes a week.
7. Keep an energy log
Keeping a food journal to keep track of what you eat is an easy way to take responsibility and make healthier choices.
It also makes it easier to count calories, which can be an effective weight management strategy.
In addition, a food intake journal can help you meet your goals and cause long-term weight loss.
8. Consume more fiber
Adding more fiber to your diet is a common weight loss strategy that can help slow stomach emptying and support your stomach for longer.
Among other dietary or lifestyle changes, an increase in fiber (dietary fiber) intake of 14 grams per day was associated with a 10% decrease in caloric intake and a loss of 1. 9 kg body weight over 3, 8 months.
Fruits, vegetables, legumes, nuts, seeds, and whole grains are great sources of fiber that can be used as part of a balanced diet.
9. Practice eating wisely
Memorable attentive eating involves a reduction in external interference with eating. Eat slowly, focusing on the taste, appearance, smell and taste of your food.
This exercise helps establish healthier eating habits and is a powerful weight loss tool.
Studies show that eating slowly can increase the feeling of satiety and greatly reduce your daily calories.
10. Snack wisely
Eating healthy, low-calorie snacks is a great way to lose weight and stay on track while reducing hunger between meals.
Choose snacks that are high in protein and fiber to increase satiety and curb your cravings for food.
Healthy fruits along with nut butter, vegetables with humus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-term weight loss.
11. Dieting for weight loss
While trendy diets often promise fast weight loss results, they can do more harm than good to your torso line and health.
For example, one study involving college women found that removing certain foods from the diet increased cravings and overeating.
Extended diets can also contribute to an unhealthy diet that is detrimental to long-term weight loss.
12. Walk more
When you’re under time and can’t incorporate exercise into your daily routine, try walking more during the day. This is an easy way to burn extra calories and increase your weight.
In fact, it is estimated that 50% of calories can be burned per day without exercise.
Climbing stairs instead of an elevator, parking a car away from the door, or walking during a lunch break are some simple strategies to increase the total number of steps and burn more calories.
13. Set achievable goals
Setting achievable goals makes it easier to achieve weight loss goals as well as determine success.
Achievable goals should be specific, measurable, relevant and time-bound. They should hold you accountable and make a clear plan for achieving your goals.
For example, instead of setting a goal to lose 5 pounds in 3 months, set a goal to lose 5 pounds in 3 months by keeping a food diary, going to the gym 3 times a week, and adding a portion of vegetables to each meal.
14. Manage stress
Some studies suggest that increased stress levels over time may increase the risk of weight gain.
Stress can also change eating habits and contribute to problems such as overeating.
Exercising, listening to music, practicing yoga, keeping a journal, and socializing with friends or family are some simple and effective ways to reduce stress.
15. Try High Intensity Interval Workouts
High-intensity interval training, also known as HIIT, combines intense exercise with short recovery periods to keep your heart rate higher.
Changing your cardio workout to HIIT several times a week can increase your weight.
HIIT can reduce belly fat, increase weight loss and have been shown to burn more calories than other activities such as cycling, running and resistance training.
16. Use smaller boards
Replacing panels with smaller options can help control portions and lose weight.
Although studies remain limited and inconsistent, one study found that participants who used smaller plates ate less and felt more satisfied than those who used a regular-sized plate.
Using a smaller plate can also limit portion size, which can reduce the risk of overeating and control calorie intake.
17. Take probiotic supplements
Probiotics are a type of beneficial bacteria that can be eaten or consumed as food supplements to maintain gut health.
Studies show that probiotics can promote weight loss by increasing fat excretion and altering hormone levels to reduce appetite.First of all,Lactobacillus gasseriis a probiotic strain that is particularly effective. Studies show that it can help reduce belly fat and overall body weight.
18. Practice yoga
Studies show that yoga can help prevent weight gain and increase fat burning.
Yoga can also reduce stress and anxiety levels - both of which can be related to emotional food intake, which can lead to obesity.
In addition, yoga practice has been shown to reduce overeating and food intake while maintaining a healthy diet.
19. Chew more slowly
Conscious efforts to chew food relatively slowly and thoroughly can help you lose weight by reducing the amount of food you eat.
One study found that chewing food 50 times a bite significantly reduced calorie intake compared to 15 times chewing.
Another study found that chewing food 150 or 200% more than usual reduced food consumption by 9, 5% and 14, 8%, respectively.
20. Eat a healthy breakfast
In the morning you can enjoy a healthy breakfast to help you start the day with your right foot and satisfy yourself before your next meal.
In fact, research suggests that following a normal diet may be associated with a reduced risk of overeating.
A rich protein breakfast reduces the amount of the hunger-promoting hormone ghrelin. It can help control appetite and hunger.
21. Experiment with intermittent fasting
Intermittent fasting is followed by a period of time each day - eating and fasting. Fasting periods usually last 14 to 24 hours.
Intermittent fasting is believed to be as effective as calorie reduction when it comes to losing weight.
It can also help improve your metabolism by increasing the amount of calories you burn at rest.
22. Limit the consumption of processed foods
Processed foods are high in calories, sugar and sodium, but low in nutrients such as protein, fiber and trace elements.
Studies show that consuming more processed foods is associated with being overweight, especially among women.It is therefore best to limit the consumption of processed foods and to choose whole foods, e. g. , fruits, vegetables, whole fats, lean proteins, whole grains and legumes.
23. Reduce your sugar intake
Added sugar is a major cause of weight gain and serious health problems such as diabetes and heart disease.
Foods high in sugar contain extra calories, but not enough vitamins, minerals, fiber and protein for your body.
For this reason, it is best to reduce the consumption of sweet foods such as soda, candy, fruit juices, sports drinks and sweets to promote weight loss and improve overall health.
In summary
- Weight is determined by many different factors, some of which go far beyond diet and exercise.
- A few simple lifestyle changes can lead to long-term weight loss.
- By incorporating one or two of these strategies into your daily routine, you can achieve maximum results and promote healthy and sustainable weight loss.