Diet and exercise can be key ingredients for effective weight loss for women, but many other factors also play a role. In fact, research shows that everything from sleep quality to stress levels can have a profound effect on hunger, metabolism, weight, and belly fat.
Fortunately, making a few small changes to your daily routine can be of great benefit when losing weight.
Here are the 23 best weight loss guidelines for women.
1. Reduce refined carbohydrates
Refined carbohydrates undergo significant processing, which reduces the amount of fiber and micronutrients in the final product.
These foods increase blood sugar levels, increase hunger and are associated with increased body mass and belly fat.
Therefore, you should limit your intake of refined carbohydrates such as white bread, pasta, and pre-packaged foods. Choose whole grain foods such as oats, brown rice, quinoa, buckwheat, and barley.
2. Include endurance training in your daily routine
Endurance training helps build muscle and build endurance.
This is especially beneficial for women over the age of 50 as they increase the number of calories they burn during rest. It also helps maintain bone mineral density while protecting against osteoporosis.
Lifting weights, using machines, or doing weight training are some easy ways to get started.
3. Drink plenty of water
Drinking more water is a simple and effective method to lose excess weight with minimal effort.
A small study found that drinking 500 ml of water while increasing calories burned by 30% after 30-40 minutes.
Research also shows that drinking water before meals can increase weight loss and reduce calories by about 13%.
4. Eat more protein
Protein foods such as meat, poultry, seafood, eggs, dairy and legumes are an important part of a healthy diet, especially when losing weight.
In fact, studies show that eating high protein foods can reduce cravings, increase satiety, and increase metabolism.
A small 12-week study also found that increasing protein intake by just 15% reduced daily calorie intake by an average of 441 calories, resulting in a 5kg weight loss.
5. Set a regular sleep schedule
Research shows that getting enough sleep is just as important for weight loss as diet and exercise.
Many studies have linked sleep deprivation to weight gain and increased levels of ghrelin, the hormone responsible for stimulating hunger.
In addition, one study in women found that sleeping at least seven hours per night and improving overall sleep quality increased the likelihood of weight loss by 33%.
6. Practice more cardio
Aerobic exercise, also known as cardio, increases your heart rate, helping you burn more calories.
Research shows that adding more cardio to your daily routine can lead to significant weight loss - especially when combined with a healthy diet.
For best results, try exposing your body to at least 20-40 minutes of cardio a day, or about 150-300 minutes a week.
7. Save Power Log
Keeping a food log to know what you are eating is an easy way to take responsibility and make healthier choices.
This also makes calorie counting easier, which can be an effective strategy for weight management.
Moreover, food intake journals can help you stick to your goals and can 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 down bowel movements and keep your stomach full for longer.
Without dietary changes or other lifestyle, an increase in dietary fiber intake of 14 grams per day is associated with a 10% reduction in calorie intake and a weight loss of 1. 9 kg per 3. 8 months.
Fruits, vegetables, legumes, nuts, grains, grains, and grains are excellent sources of fiber that can be used as a balanced diet.
9. Practice eating with care
Eating with care involves reducing external disturbances during eating. Eat slowly, focusing on how your food tastes, looks, smells, and tastes.
This practice helps instill healthier eating habits and is a powerful weight loss tool.
Research shows that eating slowly can increase feelings of satiety and cause a decrease in daily calorie intake.
10. Snacks wisely
Eating 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 promote satiety and reduce cravings.
Whole fruits combined with peanut butter, vegetables with hummus, or Greek yogurt with peanuts are examples of nutritious snacks that can support long-term weight loss.
11. Leaving a diet to lose weight
While fashion diets often promise rapid weight loss results, they can do more harm than good when it comes to your waistline and health.
For example, a study of college women found that eliminating certain foods from their diet increased food cravings and overeating.
Diet mode can also contribute to an unhealthy diet, which is detrimental to long-term weight loss.
12. Walk more
When you are stressed for time and can not incorporate exercise into your daily routine, try walking more during the day. This is a simple method to burn extra calories and increase your weight loss.
In fact, non-exercise activities are believed to burn 50% of calories throughout the day.
Climbing stairs instead of the elevator, parking your car from the door, or taking a walk during your lunch break are some simple strategies to increase your number of steps and burn more calories.
13. Set achievable goals
Setting achievable goals can facilitate the achievement of your weight loss goals, and also make you successful.
The goals that can be achieved must be specific, measurable, relevant and time-bound. They should make you responsible and lead you to a clear plan to achieve your goals.
For example, instead of setting a goal to lose 5 pounds, set yourself a goal to lose 5 pounds in 3 months by keeping a food diary, going to the gym 3 times a week, and adding vegetable dishes to each meal.
14. Keep the pressure under control
Some research shows that increasing stress levels over time can increase your risk of weight gain.
Stress can also change eating habits and contribute to problems such as overeating.
Exercising, listening to music, doing yoga, doing journals, and hanging out with friends or family are some simple and effective ways to reduce stress.
15. Try high intensity interval training
High Intensity Interval Exercise, also known as HIIT, combines a vigorous exercise boom with a short recovery period to keep your heart rate increasing.
Changing your cardio workout to HIIT several times a week can increase your weight loss.
HIIT can reduce belly fat, increase weight loss, and prove to burn more calories than other activities such as cycling, running, and weight training.
16. Use a smaller plate
Replacing your plate with smaller options can help you control parts and lose weight.
Although research is still limited and inconsistent, one study found that participants who ate smaller plates ate less and felt more satisfied than those who used normal-sized plates.
Using smaller plates 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 supplement to support intestinal health.
Research shows that probiotics can increase weight loss by increasing fat excretion and altering hormone levels to reduce appetite.
In particular,Lactobacillus gasseriis a highly effective probiotic strain. Research shows that it can help reduce belly fat and overall weight.
18. Practice yoga
Research shows that yoga can help prevent weight gain and increase fat burning.
Yoga can also reduce stress and anxiety levels - both of which can be associated with emotional eating, which can lead to obesity.
In addition, yoga practice has been shown to reduce overeating and preoccupation with food while maintaining healthy eating habits.
19. Chew slower
A conscious effort to chew food slowly and thoroughly can help to lose weight by reducing the amount of food you eat.
According to one study, chewing food 50 times per bite reduces calorie intake compared to chewing 15 times per bite.
Other studies have found that chewing food 150 or 200% more than usual reduces food intake 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 your day on the right foot and keep you full until your next meal.
In fact, research shows that following a regular diet may be associated with a reduced risk of overeating.
High protein breakfast lowers the hormone ghrelin levels which promote hunger. It can help control appetite and hunger.
21. Experiment with a short fast
Intermittent fasting involves alternating between eating and fasting for a specified period of time each day. The fasting period usually lasts 14-24 hours.
Short fasting is believed to be as effective as reducing calorie intake while losing weight.
It can also help increase metabolism by increasing the number of calories you burn during rest.
22. Limit intake of processed foods
Processed foods are usually high in calories, sugar, and sodium, but low in essential nutrients such as protein, fiber, and trace minerals.
Research shows that eating processed foods is more associated with being overweight - especially among women.
Therefore, it is best to limit the intake of processed foods and choose whole foods such as fruits, vegetables, healthy fats, lean protein, grains, and legumes.
23. Reduce sugar
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 do not have enough vitamins, minerals, fiber, and protein that your body needs.
For this reason, it is better to minimize the intake of sugary foods such as soda, sweets, fruit juices, sports drinks, and sweets to promote weight loss and optimize overall health.
Summarize
- Many different factors play a role in weight loss, and some go beyond diet and exercise.
- Making some simple lifestyle changes can lead to long-term weight loss.
- Incorporating even one or two of these strategies into your daily routine can help you achieve maximum results and promote healthy and continuous weight loss.