Diet and exercise can be key to successful weight loss for women, but many other factors also play a role. In fact, research shows that everything from sleep quality to stress can have a profound effect on hunger, metabolism, body weight and belly fat.
Fortunately, it can be very helpful to make a few small changes in your daily life when it comes to losing weight.
Here are 23 of the best weight loss guidelines for women.
1. Cut refined carbohydrates
Refined hydrocarbons undergo significant processing which reduces the amount of fiber and micronutrients in the final product.These foods raise blood sugar levels, increase hunger and are associated with increased body weight and belly fat.
Therefore, it is best to limit the consumption of refined carbohydrates such as white bread, pasta and packed lunches. Choose whole grain foods such as oats, brown rice, quinoa, buckwheat and barley.
2. Include aerobics in your daily life
Aerobics helps build muscle and build endurance.
This is especially useful for women over the age of 50 as they increase the amount of calories they burn at rest. It also helps maintain bone density while protecting against osteoporosis.
Lifting weights, using machines or doing bodyweight exercises are some easy ways to get started.
3. Drink plenty of water
Drinking more water is a simple and effective way to lose excess weight with minimal effort.
One small study found that drinking 500 ml of water temporarily increased calories burned by 30% after 30-40 minutes.
Studies also show that drinking water before meals can increase weight loss and reduce calories by 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, research has shown that eating a high-protein diet can reduce food cravings, increase satiety, and increase metabolism.One small 12-week study also found that an increase in protein intake of only 15% reduced daily caloric intake by an average of 441 calories, resulting in 5 kg weight loss.
5. Set a regular sleep schedule
Studies show that sleep can be just as important for weight loss as diet and exercise.
Numerous studies have linked insomnia to weight gain and increased levels of ghrelin, the hormone responsible for stimulating hunger.In addition, one study in women found that sleeping for at least seven hours each night and improving the overall quality of sleep increased the risk of weight loss by 33%.
6. Practice more cardio
Aerobics, also known as cardio, increases your heart rate and helps you burn more calories.
Studies show 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 an inventory
Keeping a diet to keep track of what you eat is an easy way to take responsibility and make healthier decisions.
It also facilitates calorie counting, which can be an effective weight management strategy.
What's more, a diet diary can help you stick to your goals and can lead to longer weight loss.
8. Eat 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 longer.
Without other dietary or lifestyle changes, the increase in fiber (dietary fiber) was about 14 grams per day in conjunction with a 10% decrease in caloric intake and 1. 9 kg body weight in 3, 8 months.
Fruits, vegetables, legumes, nuts, seeds and whole grains are excellent sources of fiber to use as part of a healthy diet.
9. Practice eating carefully
Conscious eating involves minimizing external distractions while eating. Eat slowly and focus on how your food tastes, looks, smells and tastes.
This method helps to instill healthy eating habits and is a powerful weight loss tool.
Studies show that eating slowly can increase the feeling of fullness and lead to a significant reduction in daily calorie intake.
10. Snack wisely
Eating a healthy, low-calorie snack is a great way to lose weight and stay on track while minimizing hunger between meals.
Choose a snack high in protein and fiber to promote satiety and reduce cravings for food.
Whole fruits paired with peanut butter, vegetables with hummus or Greek yogurt with nuts are examples of nutritious snacks that can support long-term loss.
11. Leaving the Weight Loss Diet
While fad diets can often promise quick results in weight loss, they can do more harm than good when it comes to your waistline and your health.
For example, one study of college women found that eliminating certain foods from their diet increased cravings and overeating.
Fad diets can also contribute to an unhealthy diet which is detrimental to long term weight loss.
12. Do more
When you are time consuming and unable to include exercise in your daily life, try to walk more during the day. This is an easy way to burn extra calories and increase your weight loss.
In fact, exercise without exercise is thought to burn 50% of calories during the day.
Climbing stairs instead of lifts, parking your car from the door or taking a lunch break are some simple ways to increase your overall steps and burn more calories.
13. Set yourself achievable goals
Setting achievable goals can help you achieve your weight loss goals and set you up for success.
Objectives achieved should be specific, measurable, relevant and temporary. They should hold you accountable and lead you to a clear plan for achieving your goals.
For example, instead of just setting a weight loss goal of 5 pounds, set 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 studies suggest that increasing stress levels over time may increase the likelihood of weight gain.
Stress can also change eating habits and contribute to problems such as overeating.
Exercising, listening to music, practicing yoga, keeping a diary, and spending time with friends or family are some simple and effective ways to reduce stress.
15. Try high blood pressure exercises occasionally
High-intensity interval training, also known as HIIT, combines intense exercise with short recovery times to maintain heart rate.
Changing your heart rate 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 albums
Changing plates for smaller options can help you control your dose and help you lose weight.
Although research is still limited and contradictory, one study found that participants who used smaller plates ate less and felt happier than those who used a normal-sized plate.
Using a smaller plate can also limit the dose, which can reduce the risk of overeating and control your 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.
Studies show 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. Studies show that it can help reduce belly fat and overall body weight.
18. Practice Yoga
Studies show that yoga can prevent weight gain and increase fat burning.
Yoga can also reduce stress and anxiety levels - both of which can be linked to the emotional consumption of food, which can lead to obesity.
In addition, yoga has been shown to reduce overeating and eating but maintain healthy behaviors.
19. Chew slower
Conscious efforts to chew food relatively slowly and thoroughly can help you lose weight by reducing the food you eat.
According to one study, food chewing significantly reduced calorie intake 50 times per bite compared to chewing 15 times per bite.
Another study found that chewing food 150 or 200% more than usual reduced 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 your right foot and stay full until the next meal.
In fact, studies show that following a regular diet may reduce the risk of overeating.
A high-protein breakfast reduces the levels of the hunger-stimulating hormone ghrelin. It can help control appetite and hunger.
21. Experiment with Lent
Intermittent fasting alternates between eating and fasting for a specified time each day. Lent usually lasts 14-24 hours.
Intermittent fasting is considered to be 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 consumption of processed foods
Processed foods usually contain calories, sugar and sodium, but little important nutrients such as protein, fiber and minerals.
Studies show that eating more processed foods is linked to obesity - especially among 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 sugar
Added sugar is a leading cause of weight gain and serious health problems such as diabetes and heart disease.
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 soda, sweets, fruit juices, sports drinks and sweets to promote weight loss and maximize overall health.
Summary
- Many different factors contribute to weight loss and some go far beyond diet and exercise.
- Making a few simple lifestyle changes can contribute 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 sustainable weight loss.