Diet and exercise can be key components of 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 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 when it comes to losing weight.
Here are 23 of the best weight loss guidelines for women.
1. Reduce refined carbohydrates
Refined carbohydrates undergo an important process that reduces the amount of fiber and micronutrients in the final product.
These foods raise blood sugar, increase hunger and are associated with increased body mass and belly fat.
Therefore, it is best to limit your intake of refined carbs such as white bread, pasta, and pre-packaged foods. Choose whole grain foods like oats, brown rice, quinoa, buckwheat, and barley.
2. Add resistance training to your daily routine
Resistance training helps build muscle and build endurance.
This is especially useful for women over 50, as they increase the number of calories they burn at rest. 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. For plenty of water
Drinking more water is a simple and effective way to reduce excess body weight with minimal effort.
One small study found that drinking 500ml of water temporarily increased 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. Consume more protein
Protein foods such as meat, poultry, seafood, eggs, dairy and legumes are an important part of a healthy diet, especially when it comes to losing weight.
In fact, research has indicated that eating a high-protein diet can reduce food cravings, increase satiety, and boost metabolism.
A small 12-week study found that increasing protein intake by only 15% reduced daily calorie intake by an average of 441 calories, resulting in 5kg weight loss.
5. Set a regular sleep schedule
Research shows that getting enough sleep can be just as important as diet and exercise for weight loss.
Numerous studies have linked sleep deprivation to increased levels of ghrelin, the hormone responsible for weight gain and hunger stimulation.
Additionally, a study in women found that getting at least seven hours of sleep each night and improving overall sleep quality increased the likelihood of losing weight by 33%.
6. Do more cardio
Aerobic exercise, also known as cardio, helps you burn excess calories by increasing your heart rate.
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 do your body cardio for at least 20-40 minutes a day or about 150-300 minutes a week.
7. Keep a Power Record
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 counting calories easier, which can be an effective strategy for weight management.
Moreover, a food intake diary can help you stick to your goals and lead to longer-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 keep your stomach full for longer.
With a 14 gram increase in fiber (dietary fiber) intake per day, a 10% reduction in calorie intake and a reduction in body weight of 1. 9 kg at 3. 8, without any other dietary or lifestyle changesassociated. moon.
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 mind eating involves minimizing external distractions while eating. Eat slowly, focusing on the taste, appearance, smell and taste of your food.
This app helps instill healthier eating habits and is a powerful weight loss tool.
Research shows that eating slowly can increase feelings of fullness and lead to a significant reduction in daily calorie intake.
10. Snack smartly
Eating healthy, low-calorie snacks is a great way to lose weight and keep work while minimizing hunger between meals.
Choose snacks high in protein and fiber to increase satiety and reduce food cravings.
Whole fruit, hummus veggies or Greek yogurt with nuts paired with nut butter are examples of nutritious snacks that can support extreme weight loss in the long term.
11. Abandoning diet for weight loss
While enthusiastic diets often promise quick 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 removing certain foods from their diet increased food cravings and overeating.
Fast diets can also contribute to unhealthy diets that are detrimental to long-term weight loss.
12. Walk more
If your time is short and you can't add exercise to your daily routine, try walking more throughout 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 throughout the day.
are some simple strategies to climb the stairs instead of the elevator, park your car away from the door, or walk on the lunch break, increase your total steps and burn more calories.
13. Set achievable goals
Setting achievable goals can make it easier for you to reach your weight loss goals and lead you to 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.
For example, instead of setting a goal to lose just 5 pounds, set yourself a goal of losing 5 pounds in 3 months by keeping a food diary, going to the gym 3 times a week, and adding a serving of vegetables to each meal.
14. Keep stress under control
Some research shows that stress levels that increase over time can increase your risk of gaining weight.
Stress can also change eating habits and contribute to problems such as overeating.
Exercising, listening to music, practicing yoga, keeping a diary, and hanging out with friends or family are some of the simple and effective ways to reduce stress.
15. Try high-intensity interval training
Also known as HIIT, High-Intensity Interval Training combines bursts of intense exercise with short rest periods to keep your heart rate high.
Changing your cardio exercise to HIIT several 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 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 satisfaction than those who used a normal-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 useful 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.
EspeciallyLactobacillus gasseriis a particularly effective probiotic strain. Studies show that it can help reduce belly fat and overall body weight.
18. Do Yoga
Research shows that yoga can help prevent weight gain and increase fat burning.
Yoga can also reduce stress and anxiety levels - both can be associated with emotional eating, which can lead to obesity.
In addition, the practice of yoga has also been shown to reduce overeating and food preoccupation while maintaining healthy eating behaviors.
19. Chew slower
Conscious effort to chew food relatively slowly and deeply can help you lose weight by reducing the amount of food you eat.
Chewing 50 times per bite significantly reduced calorie intake compared to chewing 15 times per bite, according to a study.
Another study found that chewing reduced food intake by 150% or 200% more than normal by 9. 5% and 14. 8%, respectively.
20. Have a healthy breakfast
In the morning, you can enjoy a healthy breakfast that will help you start the day right 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.
A high protein breakfast lowers the levels of the hormone ghrelin, which promotes hunger. It can help control appetite and hunger.
21. Try intermittent fasting
Intermittent fasting involves alternating between eating and fasting for a specific amount of time each day. Fasting periods usually last 14-24 hours.
It is believed that intermittent fasting is as effective as reducing calorie intake when it comes to weight loss.
can also help improve metabolism by increasing the number of calories you burn while resting.
22. Limit your processed food intake
Processed foods are generally high in calories, sugar and sodium, but low in important nutrients such as protein, fiber, and trace minerals.
Research shows that eating more processed foods is associated with being overweight - especially among women.
Therefore, it is best to limit your processed food intake and opt for whole foods such as fruits, vegetables, healthy fats, lean proteins, whole grains, and legumes.
23. Reduce sugar
Added sugar is a leading 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 your body needs.
Therefore, it is best to minimize the consumption of sugary foods such as soda, sugar, juices, sports drinks and sweets to promote weight loss and optimize overall health.
Summarizing
- Many different factors play a role in losing weight, and some of them go far beyond diet and exercise.
- Making a few simple lifestyle changes can promote long-term weight loss.
- Incorporating even one or both of these strategies into your daily routine can help you achieve maximum results and lose weight healthy and sustainable.