Losing weight is one of the challenges that many women face at one point in their lives. Although diet and exercise are considered as the main components of weight loss for women, there are also other additional factors that play a huge role.
Studies have been conducted and the results have shown that factors such as stress and an individual’s quality of sleep have a great impact on one’s body weight, hunger, metabolism, and belly fat. The good news is that, with small changes in your daily routine, you can start seeing the progress and benefits when it comes to losing weight. Below are some of the top 20 weight loss tips for women.
1- Take a lot of Water
This is one of the most effective and easy tips, that any woman can use to lose weight without putting in more effort. Drinking more water every day not only makes you feel full for a long time, but it also increases the number of calories that the boy burns. In one study conducted, taking 500ml of water increases the number of calories that the body burns by 30%. In addition to that, taking water before any meal also has the potential of increasing weight loss and lowering the total number of calories consumed by around 13%.
2- Have a Regular Sleep Schedule
Having quality sleep is very important in that it leaves you feeling refreshed and ready to conquer the day. Studies have confirmed that getting enough sleep may just be as important to losing weight as diet and exercise. There are various studies that have associated lack of enough sleep with increased body weight and increased ghrelin. Ghrelin is the hormone that is responsible for stimulating anger.
In another study that was conducted, the results were that women who got at least seven hours of sleep every night had an overall improved quality of sleep. These women had an increased likelihood of losing weight by 33%.
3- Always Mind Your Eating
What you put inside your mouth is very important, since this is what determines whether you will lose or gain weight in the long run. Mindful eating typically involves reducing any external distractions while you are having your meals. Most of the time, it is advisable that you eat slowly while trying to concentrate on how your food smells, looks, feels, and tastes. In the long run, this helps in promoting healthy eating habits, which can result in weight loss.
4- Set Goals that you can Achieve
One mistake that most women make is that they set goals that are very unrealistic and unattainable. SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound) make it very easy for most women to be able to reach their desired weight loss goals. For instance, instead of just focusing on losing 10 pounds without any time frame, you can set to lose 10 pounds, in three months. For you to achieve this, you need to keep a food journal, focus on going to the gym or working out from home, and including vegetables in your meals.
5- Use smaller plates
Portion control is one of the best strategies that any woman can use to help in losing weight. However, to effectively do this you need to adopt using smaller plates when eating. Although this has not been proved still, some studies have shown that participants who use smaller plates while eating usually end up eating less.
In addition to the above, they also tend to feel more satisfied as compared to those who use normal-size plates for eating. Consequently, the ability to use smaller plates while eating means that the portion of the food that you are eating is also minimized. This helps in reducing the risk of overeating and keeps calorie consumption in check.
6- Normalize Eating a Healthy Breakfast
Breakfast is the most important meal. This is because this is the first meal that you take after staying without food for the whole night. Eating a healthy and nutritious breakfast is a good way to start your morning on the right foot. You will also feel full until your next meal. Your breakfast should mainly be full of high-protein so that it reduces hunger levels. This helps in keeping your appetite under check.
7- Avoid Stress at all Costs
Studies have shown that stress is among the leading causes of being overweight. In addition to that, stress may also affect your eating patterns in that you may start overeating to get over stressful conditions. There are various ways that you can adopt to help in reducing stress levels such as practicing yoga, exercising, listening to music, and talking to a friend or a close family.
8- Walk More
If you feel that you do not have enough time, or that you are unfit to work out then you can incorporate more steps into your daily routine. Adding more steps to your daily routine helps is one of the easiest ways to burn extra calories and to increase the weight loss process. Studies have it that non-exercise-related activities account for 50% of the calories that your body sheds away throughout the day.
This does not mean that you strain yourself to walk long distances as a beginner in the weight loss journey. You can add more steps in that you can choose to take the stairs and not the elevator, park your car far away from the door so that you can walk towards it, and taking a walk during lunch break among other activities.
9- Add more Fiber to your Meals
Adding extra fiber to your meals is also another common weight loss strategy that most women use. This is because eating fiber helps in keeping you fuller for longer, hence you will not experience food cravings.
Consequently, without changing your diet or lifestyle, increasing your fiber intake by around 14 grams every day has been proved to reduce calorie intake by 10%. This helps a woman to lose about 4.2 pounds of weight loss over 3.8 months. There are different sources of fiber which include vegetables, fruits, seeds, legumes, and seeds among others.
10- Add more Cardio to your Lifestyle
Exercises, especially cardio exercises, which is also known as aerobic exercise increases the heart rate to help in burning additional calories. The addition of more cardio to your routine aids in weight loss, especially if added with a healthy diet. To achieve better results, you need to engage in at least 20-40 minutes of cardio every day or 150-300 minutes of cardio every week.
11- Eat more Proteins
Adding proteins to your diet is very important especially when it comes to losing weight. Proteins such as meat, seafood, poultry, legumes, and eggs are some of the examples of healthy proteins that you can add to your diet.
Furthermore, having a high-protein diet has been proved to boost metabolism, cuts cravings, and increases fullness in an individual. Therefore, increasing your protein intake by about 15% lowers your daily calorie intake, which helps you to lose up to 5kg of body weight.
12- Reduce the intake of Refined Carbs
Usually, refined carbohydrates go through a very thorough process, which results in the reduction of micronutrients and fiber in the final product. When you take refined carbs, your sugar levels go up in turn increasing your levels of hunger hence an increase in body weight.
Therefore, it is advisable that you limit your intake of pasta, bread, and prepackaged foods, all of which are refined carbs for you to effectively lose weight. Alternatively, you can switch to whole-grain products such as brown rice, oats, and buckwheat.
13- Have a Food Journal
Having a food journal is very important in that it helps you to easily track what you eat. It is one of the most effective ways of holding yourself accountable for the decisions that you make regarding what you eat. In addition to that, with a food journal, you are also able to make healthier choices.
Furthermore, a food journal makes it easier to keep track of your calorie count, which is an effective way of managing weight. If you want to stick to your goals easily, then a food journal will help you, which may have a long-term positive outcome in weight loss.
14- Add Resistance Training to your Daily Routine
Engaging in resistance training is one of the ways to build your muscles and increase endurance. This is a strategy that is beneficial for most women, especially those who are over 50 years. This is because it increases the number of calories that your body burns at rest. Apart from that, it helps in preserving bone mineral density to protect against osteoporosis.
15- Ditch the Diet
Even though fad diets promote quick weight loss, they can also cause more harm than good. This is true especially when it comes to your health and waistline. One major mistake that most women make is that they eliminate certain foods from their diet. Although this may be effective for a short period, it increases cravings and overeating in the long run. Instead of losing weight, you will end up gaining more.
16- Take Probiotic Supplement
These are types of beneficial bacteria that are consumed through eating, or as a supplement to help in supporting gut health. One study shows that taking probiotics helps in promoting weight loss since it increases the excretion of fats. In addition to that, probiotics also alter the levels of hormones in the body which in turn lowers appetite.
17- Try Intermittent Fasting
Intermittent fasting is where you have specified periods for eating and period when you do not eat. Once you have downloaded an intermittent fasting app, you will realize that the fasting periods typically last 14-24 hours. This strategy is thought to be as effective as reducing calories when it comes to losing weight. Consequently, intermittent fasting also helps in improving one’s metabolism by increasing the number of calories burned at rest.
18- Practice Yoga
Yoga is one of the exercises that helps in preventing weight gain and increases the process of fat burning. Yoga has been proved to be effective and efficient in reducing anxiety and stress levels, which are mostly tied to emotional eating. Apart from that, practicing yoga also helps in reducing binge eating and prevents the obsession with food that will support healthy eating habits.
19- Reduce Added Sugar
Added sugar is the leading cause of different cardiovascular diseases such as diabetes and heart diseases. When you take foods that have high added sugar contents, you will gain extra calories. In addition to that, these foods also lack vitamins, fiber, minerals, and proteins that your body needs for it to be able to function properly. Because of this reason, you need to reduce your added sugar intake so that you can lose weight and improve your overall health.
Chewing slower is also another strategy that most women use to lose weight. This works in that chewing slower and thoroughly helps in reducing the amount of food that you will eat. One study was conducted and the results were that chewing 50 times per bite significantly lowered calorie intake as compared to chewing 15 times per bite. In another study, chewing slower than usual was also effective in reducing food intake, which in turn led to weight loss.
In summary, there are different tips that women can adopt to help them in losing weight effectively and efficiently. Some of these weight loss tips for women require discipline of food portion sizes and engaging the body so that you can be able to burn fat and lose weight effectively. The above are just but a list of 20 tips that women can use to lose weight effectively without worrying about gaining the same weight again. Therefore, every woman should strive to include the above tips into their daily routine and lose weight effectively.