Diet and fitness 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, body weight and belly fat.
Fortunately, making a few small changes to your daily routine for losing weight is a great benefit.
Here are 23 of the best weight loss guidelines for women.
1. Cut back on refined carbohydrates
Refined carbohydrates undergo significant processing, reducing the amount of fiber and micronutrients in the final product.These foods raise blood sugar levels, increase hunger and are associated with increased body mass and belly fat.
Therefore, it is best to limit your intake of refined carbohydrates such as white bread, pasta and prepackaged foods. Choose whole grain foods like oats, brown rice, quinoa, buckwheat, and barley.
2. Include resistance training in your daily routine
Resistance training helps build muscle and build endurance.
This is especially beneficial for women over 50 as they increase the amount of calories they burn at rest. It also helps maintain bone mineral density while protecting against osteoporosis.
Lifting weights, using machines, or doing physical exercises are easy ways.
3. Drink plenty of water
Drinking more water is a simple and effective way to reduce excess body weight without much effort.
One small study found that calories burned increased by 30% after 30-40 minutes after temporarily drinking 500 ml of water.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 for weight loss.
In fact, research has shown that a high-protein diet can reduce food cravings, increase satiety, and boost metabolism.
One small 12-week study found that protein intake reduced the daily calorie intake by only 15% by an average of 441 calories, resulting in a weight loss of 5kg.5. Set a regular sleep schedule
Research shows that getting enough sleep can be just as important as losing weight with diet and fitness.
Numerous studies have linked sleep deprivation and weight gain to increased levels of ghrelin, the hormone responsible for stimulating hunger.
In addition, one study of women found that the likelihood of weight loss increased by 33% due to sleep for at least seven hours and improved overall sleep quality.6. More cardio exercise
Aerobic exercise, also known as cardio, increases your heart rate, helping you burn excess 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 to do at least 20-40 minutes of cardio a day, or about 150-300 minutes a week.
7. Keep Power Log
An easy way to take responsibility and make healthier choices is to keep a food log to keep track of what you eat.
It also makes calorie counting easier, which can be an effective weight management strategy.
What’s more, a food intake diary can help you stick to your goals and can lead to longer-term weight loss.
8. Eat more fiber
Adding more fiber to your diet is a common weight loss strategy that will help slow down stomach emptying and keep your stomach full longer.
With no dietary or other lifestyle changes, an increase in fiber (dietary fiber) intake of 14 grams per day was associated with a 10% reduction in calorie intake and a reduction of 1. 9 kg in body weight per 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. Eat cautiously
exerciseMindful eating is about minimizing external distractions while eating. Eat slowly, focusing on how your food tastes, looks, smells and tastes.
This practice helps to encourage healthier eating habits and is a powerful weight loss tool.
Research shows that eating slowly can increase feelings of fullness and significantly reduce daily calorie intake.
10. Snack wisely
Healthy, low-calorie snacks are a great way to lose weight and stay on track and minimize hunger between meals.
Choose snacks that are high in protein and fiber to prevent satiety and food cravings.
Whole fruit paired with nut butter, vegetables with hummus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-term overweight loss.
11. Abandon the diet for weight loss
While fad diets promise fast weight loss results, they can do more harm than good for your waist and health.For example, one study of college women found that certain foods from their diets eliminated food cravings and overeating.
Long diets can contribute to unhealthy diets that are detrimental to long-term weight loss.
12. Walk more
When you are under time pressure and can't incorporate fitness into your daily routine, try walking 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-exercise activities can burn 50% of calories during the day.
Climbing stairs instead of an elevator, parking your car from the door, or walking 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 for you to achieve your weight loss goals, as well as your success.Achievable goals should be specific, measurable, relevant and time-bound. They should be accountable to you and give you a clear plan to achieve your goals.
For example, instead of setting a goal to lose 5 pounds in 3 months, 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 servingadd vegetables to every meal.
14. Keep stress under control
Some research suggests that increased stress levels over time can increase your weight risk.
Stress can change eating habits and contribute to problems such as overeating.
Exercise, listening to music, doing yoga, keeping a diary, and hanging out with friends or family are simple and effective ways to reduce stress.15. Try high-intensity interval training
High Intensity Interval Training, also known as HIIT, combines intense fitness bursts with short recovery periods to keep your heart rate up.
Changing your cardio exercise 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 such as cycling, running, and resistance training.
16. Use smaller plates
Replacing your plates with smaller options allows you to control portions and help you lose weight.
While research is still limited and inconsistent, one study found that participants who used smaller plates ate less and felt happier than those who used a normal-sized plate.
By using a smaller plate, serving size may be limited, which may control the risk of overeating and 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. Yoga practice
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 food consumption, which can lead to obesity.
In addition, yoga practice has been shown to reduce overeating and overeating while maintaining healthy eating behaviors.
19. Chew slower
Your 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, calorie intake was significantly reduced by chewing food 50 times per bit compared to chewing 15 times per bit.
Another study found that food intake decreased by 150 or 200% more than normal by food intake 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 a regular diet may be associated with a reduced risk of overeating.
High protein breakfast lowers the levels of ghrelin hormones that promote hunger. It can help control appetite and hunger.
21. Try intermittent fasting
Intermittent fasting is an alternation between eating and fasting for a specified period of time each day. Fasting periods usually last 14-24 hours.
Intermittent fasting is believed to be as effective at reducing calorie intake for weight loss.
It can help improve metabolism by stopping the number of calories you burn.
22. Limit your intake of processed foods
Processed foods are usually high in calories, sugar and sodium, but low in important nutrients such as protein, fiber and trace minerals.
Research shows that eating more processed food is associated with being overweight - especially in women.
Therefore, it is best to limit your intake of processed foods and choose whole foods such as fruits, vegetables, healthy fats, lean proteins, whole grains, and legumes.
23. Cut back on sugar
Excess 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 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.
Summary
- Many different factors play a role in losing weight, some of which go far beyond diet and fitness.
- Making a few simple lifestyle changes can promote 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 sustainable weight loss.