Diet and exercise can be important 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 major impact on hunger, metabolism, body weight and belly fat.
Fortunately, it can be a great benefit to make a few small changes to your daily routine when it comes to losing weight.
Here are 23 of the best weight loss guidelines for women.
1. Cut down on refined carbohydrates
Refined carbohydrates undergo significant processing, reducing 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 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 training body weights 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 showed that drinking 500 ml 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 approx. 13%.
4. Eat more protein
Protein foods such as meat, poultry, seafood, eggs, dairy products and legumes are an important part of a healthy diet, especially when it comes to losing weight.
In fact, studies have found that eating a high-protein diet can reduce food cravings, increase satiety, and increase metabolism.A small 12-week study also showed that increased protein intake by only 15% reduced daily caloric intake by an average of 441 calories, resulting in a weight loss of 5 kg.
5. Set a regular sleep schedule
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 increased levels of ghrelin, the hormone responsible for stimulating hunger.
In addition, a study in women showed that sleeping for at least seven hours each night and improving overall sleep quality increased the probability of weight loss by 33%.6. Train more cardio
Aerobic exercise, also known as cardio, increases your heart rate and helps 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 doing at least 20-40 minutes of cardio a day or approx. 150-300 minutes per week.
7. Keep a power 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 it easier to count calories, 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 more long-term weight loss.
8. Use more fiber
Adding more fiber to your diet is a common weight loss strategy that can help lower the emptying of the stomach and keep the stomach full for longer.
Without other changes in diet or lifestyle, an increase in fiber intake (dietary fiber) was 14 grams per day. day associated with a 10% decrease in calorie intake and a 1. 9 kg decrease in body weight per day. 3, 8months.
Fruits, vegetables, legumes, nuts, seeds and whole grains are all excellent sources of fiber that can be used as part of a balanced diet.
9. Practice eating carefully
Mindful mindful eating involves minimizing external distractions while eating. Eat slowly and focus on how your food tastes, looks, smells and tastes.
This practice helps to incorporate healthier eating habits and is a powerful weight loss tool.
Research shows that eating slowly can increase the feeling of fullness and lead to a marked decrease in daily calorie intake.
10. Snack wise
Eating healthy, low-calorie snacks is a great way to lose weight and stay on track while minimizing hunger between meals.
Choose high-protein, high-fiber snacks to promote satiety and curb food cravings.
Whole fruits paired with nut butter, vegetables with hummus or Greek yogurt with nuts are examples of nutritious snacks that can support long-term weight loss.
11. Abandonment of Weight Loss Diet
While fad diets often promise fast weight loss results, they can do more harm than good when it comes to your waist and health.
For example, a study of college women found that removing certain foods from their diet increased food needs and overeating.
Fad diets can also contribute to unhealthy diets that are detrimental to long-term weight loss.
12. Go more
When you are pressed for time and can not incorporate exercise into your daily routine, try to walk more during the day. This is an easy way to burn excess calories and increase your weight loss.
In fact, it is believed that non-exercise activities can burn 50% of the calories throughout the day.
Going up stairs instead of an elevator, parking your car away 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 to reach your weight loss goals and set you up for success.
Achievable goals must be specific, measurable, relevant and time-bound. They need to hold you accountable and lead you to a clear plan to achieve your goals.
For example, instead of just setting a goal to lose 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 aserving vegetables for each meal.
14. Keep stress under control
Some studies suggest that increasing stress levels over time may increase your risk of weight gain.
Stress can also change eating habits and contribute to problems such as overeating.
These are some simple and effective ways to reduce stress by exercising, listening to music, doing yoga, keeping a diary, and hanging out with friends or family.
15. Try high-intensity interval training
High intensity interval training, also known as HIIT, combines intense training outbursts with short recovery periods to keep your heart rate up.
Changing your cardio workout to HIIT a few times a week can increase your weight loss.
HIIT can reduce belly fat, increase weight loss and has 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 settings can help you control servings and help you lose weight.
While research remains limited and inconsistent, a 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 plate can also limit the 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 secretion and altering hormone levels to reduce appetite.
In particularLactobacillus 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 levels - both of which can be associated with emotional eating, which can lead to obesity.
In addition, yoga practices have been shown to reduce overeating and food intake while maintaining healthy behaviors.
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 a study, chewing food 50 times per bite significantly reduced calorie intake compared to chewing 15 times per day. bite.
Another study showed that chewing food 150 or 200% more than normal reduced food intake by 9, 5% and 14, 8%, respectively.
20. Eat a healthy breakfast
In the morning you can enjoy a healthy breakfast that will help you start the day on the right foot and stay 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 hunger-promoting hormone ghrelin. It can help control appetite and hunger.
21. Experiment with intermittent fasting
Intermittent fasting involves switching between eating and fasting for a certain period of time each day. Fasting periods usually last 14-24 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 usually contain high calories, sugar and sodium, but are low in important nutrients such as protein, fiber and trace minerals.
Research shows that eating more processed foods is associated with obesity - especially among women.
Therefore, it is best to limit your intake of processed foods and go for whole foods such as fruits, vegetables, healthy fats, lean proteins, whole grains and legumes.
23. Cut down on sugar
Added sugar is a leading cause of weight gain and serious health problems such as diabetes and heart disease.
High sugar foods 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 sodas, sweets, fruit juices, sports drinks and sweets to promote weight loss and optimize overall health.
Summary
- Many different factors play a role in losing weight, and some go far beyond diet and exercise.
- 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.