Diet and exercise can be important ingredients for effective weight loss in women, but many other factors also play a role. Research shows that everything from sleep quality to stress can have a huge impact on hunger, metabolism, body weight, and belly fat.
Fortunately, making a few small changes to your daily routine can be of great benefit in losing weight.
Here are 23 of the best weight loss guidelines for women.
1. Cut down on refined carbohydrates
Refined carbohydrates undergo significant processing, which reduces the amount of fiber and micronutrients in the final product.
These foods raise blood sugar levels, increase hunger and are linked to increased body mass and increased belly fat.
Hence, it is best to limit your intake of refined carbohydrates like white bread, pasta, and packaged foods. Choose whole grains like oats, brown rice, quinoa, buckwheat, and barley.
2. Include strength training in your daily routine
Strength training helps build muscle and build endurance.
This is especially beneficial for women over 50 as it increases the amount of calories they burn while resting. It also helps maintain bone mineral density while protecting against osteoporosis.
Lifting weights, using machines, or doing bodyweight exercises are some easy ways to get started.
3. Drink plenty of water
Drinking more water is a simple and effective way to reduce excess body weight with minimal effort.
A small study found that drinking 500 ml of water temporarily increased calorie consumption by 30% after 30-40 minutes.
Research also shows that drinking water before meals can increase weight loss and reduce calories by around 13%.
4. Eat more protein
Protein foods like meat, poultry, seafood, eggs, dairy products, and legumes are an important part of a healthy diet, especially when it comes to weight loss.
In fact, research has found that a high protein diet can reduce food cravings, increase feelings of satiety, and boost your metabolism.
Also, a small 12-week study found that increasing protein intake by just 15% reduced daily caloric intake by an average of 441 calories, resulting in a 5kg weight loss.
5. Set a regular sleep plan
Research shows that getting enough sleep can be just as important for losing weight as diet and exercise.
Numerous studies have linked sleep deprivation to weight gain and elevated levels of ghrelin, the hormone responsible for stimulating hunger.
Additionally, one study in women found that sleeping at least seven hours a night and improving overall sleep quality increased the likelihood of weight loss by 33%.
6. Do more cardio
Aerobic exercise, also called cardio, increases your heart rate and helps you burn off excess calories.
Research shows that adding more cardio to your daily routine can result in significant weight loss - especially when combined with a healthy diet.
For best results, try to expose your body to at least 20 to 40 minutes of cardio per day, or about 150 to 300 minutes per week.
7. Keep an energy log
Keeping a food log to keep track of what you eat is an easy way to take responsibility and make healthier choices.
It also makes calorie counting easier, which can be an effective strategy for weight management.
Additionally, keeping a food intake diary can help you achieve 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 can help slow gastric emptying and keep your stomach full for longer.
Without further changes in diet or lifestyle, an increase in fiber (fiber) intake of 14 grams per day was associated with a 10% decrease in caloric intake and a 1. 9 kg decrease in body weight per 3. 8 months.
Fruits, vegetables, legumes, nuts, seeds, and whole grains are excellent sources of fiber that can be used as part of a balanced diet.
9. Practice mindful eating
Mindful mindful eating involves minimizing external distractions while eating. Eat slowly and focus your attention on how your food tastes, looks, smells, and tastes.
This practice contributes to healthier eating habits and is a powerful tool for weight loss.
Research shows that eating slowly can increase feelings of fullness and lead to a significant reduction in daily calorie intake.
10. Eat wisely
Healthy, low-calorie snacks are a great way to lose weight and stay on track while minimizing hunger between meals.
Choose snacks that are high in protein and fiber to help you feel full and curb food cravings.
Whole fruits combined with nut butter, vegetables with hummus or Greek yogurt with nuts are examples of nutritious snacks that can support long-term excess weight loss.
11. Discontinuing the diet for weight loss
While diets often promise quick weight loss results, they can do more harm than good when it comes to your waistline and your health.
For example, a study of college women found that eliminating certain foods from their diet increased food cravings and overeating.
Diets can also contribute to unhealthy diets that are detrimental to long-term weight loss.
12. Walk more
If you are pressed for time and cannot integrate movement into your everyday life, try to walk more during the day. This is an easy way to burn extra calories and increase your weight loss.
In fact, it is believed that non-physical activity can burn 50% of calories during the day.
Climbing stairs instead of an elevator, parking your car away from your door, or going for a walk during your lunch break are some simple strategies to increase your overall steps and burn more calories.
13. Set achievable goals
Setting achievable goals can make it easier to meet your weight loss goals and prepare you for success.
Achievable goals should be specific, measurable, relevant and time-bound. They should hold you accountable and guide you towards a clear plan for achieving your goals.
Instead of just setting a goal of losing 5 pounds in 3 months, set a goal of losing 5 pounds in 3 months by keeping a food journal, going to the gym three times a week, and a serving of vegetables every mealAdd.
14. Keep stress under control
Some research suggests that increased stress over time can increase the risk of weight gain.
Stress can also change eating habits and contribute to problems such as overeating.
Exercising, listening to music, doing yoga, keeping a journal, and hanging out with friends or family are some simple and effective ways to reduce stress.
15. Try intense interval training
High-intensity interval training, also known as HIIT, combines intense workouts with short rest periods to keep your heart rate high.
Changing your cardio workout to HIIT a few times a week can increase your weight loss.
HIITs can reduce belly fat, increase weight loss, and have been shown to burn more calories than other activities like cycling, running, and weight training.
16. Use smaller plates
Replacing your plates with smaller options can help you control portions and lose weight.
While research remains limited and inconsistent, one study found that participants who used smaller plates ate less and felt more satisfied than those who used a normal sized plate.
Using a smaller platter can also limit serving 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 taken as a dietary supplement to support gut health.
Research shows that probiotics can promote weight loss by increasing fat excretion and altering hormone levels to reduce appetite.
In particular,Lactobacillus gasseriis a probiotic strain that is particularly effective. Research shows that it can help reduce belly fat and overall body weight.
18. Practice yoga
Research shows that yoga can help prevent weight gain and increase fat burning.
Yoga can also reduce stress and anxiety - both of which can be linked to emotional food consumption, which can lead to obesity.
In addition, yoga exercises have been shown to reduce overeating and overeating while maintaining healthy eating habits.
19. Chew slower
The conscious effort to chew food relatively slowly and thoroughly can help you lose weight by reducing the amount of food you eat.
According to one study, chewing food 50 times per bite significantly reduced caloric intake compared to chewing 15 times per bite.
Another study found that chewing food 150 or 200% more than usual reduced food intake by 9. 5% and 14. 8%, respectively.
20. Eat a healthy breakfast
In the morning, enjoy a healthy breakfast so you can start your day on the right foot and stay full until your next meal.
In fact, research shows that a regular diet can be linked to a reduced risk of overeating.
A protein-rich breakfast lowers the level of the hunger-inducing hormone ghrelin. It can help control appetite and hunger.
21. Experiment with intermittent fasting
Intermittent fasting alternates between eating and fasting for a certain period of time each day. Lent is usually 14 to 24 hours.
Intermittent fasting is believed to be just as effective as reducing calorie intake when it comes to weight loss.
It can also help improve your metabolism by increasing the number of calories you burn at rest.
22. Limit your intake of processed foods
Processed foods are usually high in calories, sugar, and sodium, but low in essential nutrients like protein, fiber, and trace elements.
Research shows that consuming more processed foods is linked to obesity - especially among women.
Hence, it's best to limit your intake of processed foods and opt for whole foods like fruits, vegetables, healthy fats, lean proteins, whole grains, and legumes.
23. Reduce the sugar
Added sugar is a leading cause of weight gain and serious health problems like diabetes and heart disease.
Foods high in sugar contain extra calories but not enough vitamins, minerals, fiber and proteins that your body needs.
For this reason, it is best to minimize your consumption of sugary foods like soda, candy, fruit juices, sports drinks, and candy to promote weight loss and optimize overall health.
Summarize
- Many different factors play a role in weight loss, and some go well beyond diet and exercise.
- A few simple lifestyle changes can promote long-term weight loss.
- By incorporating even one or two of these strategies into your daily routine, you can achieve maximum results and promote healthy and sustainable weight loss.