Diet and exercise can be a key ingredient in women’s effective weight loss, but many other factors also play a role. In fact, research shows that everything from sleep quality to stress levels can have significant effects on hunger, metabolism, body weight, and abdominal fat.
Fortunately, a few small changes to your daily routine can be a great benefit to losing weight.
Here are the 23 best weight loss guidelines for women.
1. Reduce refined carbohydrates
Refined carbohydrates go through significant processing, which reduces the amount of fiber and trace elements in the final product.
These foods raise blood sugar levels, increase hunger, and are associated with increased body weight and abdominal fat.
Therefore, it is best to limit the consumption of refined carbohydrates such as white bread, pasta and pre-packaged foods. Choose whole grain foods such as oats, brown rice, quinoa, buckwheat and barley.
2. Include resistance training in your daily routine
Resistance learning helps increase muscle and stamina.
This is especially beneficial for women over the age of 50, as they increase the amount of calories burned at rest. It helps maintain bone mineral density while protecting against osteoporosis.
Weight lifting, using machines, or weight exercises are some simple ways to get started.
3. Drink lots of water
Additional water consumption is a simple and effective way to reduce overweight with minimal effort.
A small study showed that consuming 500 ml of water temporarily burned the calories burned by 30% to 30%.
Research has also shown that drinking water before a meal can increase weight loss and reduce calories by about 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 for weight loss.
In fact, studies have found that a high-protein diet can reduce appetite, increase satiety, and boost metabolism.
A small 12-week study also showed that increasing protein intake by only 15% reduced daily caloric intake by an average of 441 calories, resulting in a 5 kg weight loss.
5. Set up a regular sleep schedule
Research shows that getting enough sleep can be just as important for weight loss as diet and exercise.
Several studies have linked sleep deprivation to weight gain and increased levels of the hormone responsible for stimulating hunger, ghrelin.
In addition, a study in women found that sleeping for at least seven hours every night and improving overall sleep quality increased the likelihood of losing weight by 33%.
6. Exercise 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 exposing your body to cardio for at least 20-40 minutes a day, or about 150-300 minutes a week.
7. Keep a performance log
Keeping a meal diary to keep track of what you eat is an easy way to take responsibility and make healthier decisions.
This also makes calorie counting easier, which can be an effective strategy for managing weight.
What’s more, a food intake diary can help you stick to your goals and lead to longer-term weight loss.
8. Consume more fiber
Adding more diet to your diet is a general weight loss strategy that can help your stomach empty and keep your stomach longer.
Without other changes in diet or lifestyle, an increase in daily intake of 14 grams of fiber (dietary fiber) was associated with a 10% decrease in caloric intake and a 1. 9, 8 kg decrease in body weight. months.
Fruits, vegetables, legumes, nuts, seeds, and whole grains are excellent sources of fiber as part of a balanced diet.
9. Practice eating consciously
Conscious, attentive eating involves minimizing external disturbances while eating. Eat slowly, focusing on how your food tastes, looks, smells and tastes.
This exercise will help you introduce healthier eating habits and is an effective weight loss tool.
Research shows that a slow meal can increase the feeling of fullness and lead to a significant reduction in daily caloric intake.
10. Snack wisely
Consuming healthy, low-calorie snacks is a great way to lose weight and stay on track while minimizing hunger between meals.
Choose high-protein and high-fiber snacks to promote satiety and curb appetite.
Combined with whole fruit walnut butter, vegetables are snacks fed with hummus or Greek yogurt walnuts that can support long-term overweight loss.
11. Eliminating diet in the diet
Although trendy diets often promise fast weight loss results, they can do more harm than good to your waistline and health.
For example, a study by college women found that excluding certain foods from their diet increased appetite and overeating.
Trendy diets can also contribute to unhealthy diets that are detrimental to long-term weight loss.
12. Walk on
If you’re forced to work out on time and can’t incorporate exercise into your daily routine, try walking more during the day. This is an easy way to burn extra calories and increase weight loss.
In fact, it is believed that activities without exercise 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 total stride and burn more calories.
13. Set available goals
Setting achievable goals can help you achieve your weight loss goals and prepare you for success.
Achievable goals must be specific, measurable, relevant, and time-bound. They need to be held accountable and lead to a clear plan to achieve their goals.
For example, instead of aiming to lose just 5 pounds, set yourself the goal of losing 5 pounds in 3 months by keeping a meal diary, going to the gym 3 times a week, and adding a portion of vegetables to each meal. .
14. Control stress
Some research suggests that increased stress levels over time may increase the risk of weight gain.
Stress can also change eating habits and contribute to problems such as overeating.
Exercising, listening to music, doing yoga, keeping a diary, and being with friends or family are some simple and effective ways to reduce stress.
15. Try high intensity interval training
High-intensity interval training, also known as HIIT, combines intense exercise with short recovery periods to maintain your heart rate.
Changing your cardio workout to HIIT a few times a week can increase your weight loss.
HIITs can reduce abdominal fat, increase weight loss, and have been shown to burn more calories than other activities such as cycling, running, and endurance training.
16. Use smaller disks
Replacing discs with smaller options can help you control your doses and lose weight.
Although research remains limited and inconsistent, one study found that participants who used smaller plates ate less and felt more satisfied than those who used normal-sized plates.
Using a smaller plate can also limit the portion size, which can reduce the risk of overeating and control calorie intake.
17. Take probiotic supplements
Probiotics are beneficial bacteria that can be eaten or consumed as a dietary supplement to improve intestinal 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 this can help reduce abdominal 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 - both of which can be associated with emotional eating, which can lead to obesity.
In addition, yoga practice has been shown to reduce overeating and food preference while maintaining healthy eating behaviors.
19. Chew more slowly
Conscious efforts to chew food relatively slowly and thoroughly promote weight loss by reducing the amount of food consumed.
One study found that chewing food 50 times a bite significantly reduced calorie intake, compared to chewing 15 times per bite.
According to another study, chewing 150 or 200% more food than usual reduced food intake by 9. 5% and 14. 8%, respectively.
20. Eat a healthy breakfast
In the morning, you can have a healthy breakfast to help you start the day on your right foot and get full until your next meal.
In fact, research shows that following a regular diet can lead to a reduced risk of overconsumption.
A high-protein breakfast reduces hunger-promoting levels of the hormone ghrelin. It can help control appetite and hunger.
21. Experiment with intermittent fasting
Intermittent fasting involves the alternation of eating and fasting each day for a specified period of time. Fasting periods usually last from 14 to 24 hours.
Periodic fasting is believed to be as effective as weight loss.
You can also improve your metabolism by increasing the number of calories you burn at rest.
22. Restrict the intake of processed foods
Processed foods are generally high in calories, sugar, and sodium, but few in important nutrients such as protein, fiber, and trace elements.
Research shows that eating more processed foods is associated with being overweight - especially among women.
Therefore, it is best to limit your intake of processed foods and opt for whole foods such as fruits, vegetables, healthy fats, lean proteins, whole grains and legumes.
23. Cut back the 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 not enough vitamins, minerals, fiber and protein for your body.
Therefore, it is best to minimize your consumption of sugary foods such as soda, candy, juices, sports drinks, and sweets to help you lose weight and optimize your overall health.
Summary
- There are many factors that play a role in losing weight, and some go beyond diet and exercise.
- A few simple lifestyle changes can help you lose weight in the long run.
- 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.