Diet and exercise can be key 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, 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. Cut back on refined carbohydrates
Refined carbohydrates 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 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 such as 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 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 reduce excess body weight with minimal effort.
One small study found 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 about 13%.
4. Eat more protein
Protein foods like meat, poultry, seafood, eggs, dairy and legumes are an important part of a healthy diet, especially when it comes to losing weight.
In fact, studies have noted that eating a high protein diet can reduce food cravings, increase satiety, and boost metabolism.
One small 12-week study also found that increasing protein intake by only 15% reduced daily calorie intake by an average of 441 calories, resulting in a 5kg weight loss.
5. Set a regular sleep schedule
Research shows that getting enough sleep can be just as important to 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, one study in women found that sleeping for at least seven hours each night and improving overall sleep quality increased the likelihood of weight loss by 33%.
6. Exercise more cardio
Aerobic exercise, also known as cardio, increases your heart rate, helping 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 to do at least 20-40 minutes of cardio per day, or about 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 calorie counting easier, which can be an effective strategy for weight management.
What's more, a food intake journal can help you stick to your goals and can lead to more long-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.
Without any other changes in diet or lifestyle, an increase in fiber (dietary fiber) intake of 14 grams per day was associated with a 10% decrease in calorie intake and a 1. 9 kg decrease in body weight per 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 mindful eating
Mindful mindful eating involves minimizing external distractions while eating. Eat slowly, focusing on how your food tastes, looks, smells, and tastes.
This practice 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 decrease in daily calorie intake.
10. Snack wisely
Eating healthy, low-calorie snacks is a great way to lose weight and stay on track while minimizing hunger between meals.
Choose snacks that are high in protein and fiber to promote satiety and curb food cravings.
Whole fruit combined with nut butter, vegetables with hummus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-term overweight loss.
11. Abandoning the diet for weight loss
While fad diets often promise quick weight loss results, 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 diets increased food cravings and overeating.
Fad diets can also contribute to unhealthy diets that are detrimental to long-term weight loss.
12. Walk more
When you're pressed for time and can't include exercise in your daily routine, try walking more during 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.
Climbing 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 total steps and burn more calories.
13. Set achievable goals
Setting achievable goals can make it easier to achieve your weight loss goals, as well as set you up for success.
Achievable goals should be specific, measurable, relevant and time-bound. They should hold you accountable and lead you to a clear plan for achieving your goals.
For example, instead of just setting a goal to lose 5 pounds in 3 months, set yourself a goal to lose 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 suggests that increased stress levels over time can increase your 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 journal, and hanging out 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 bursts of exercise 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.
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 help you lose weight.
While research remains limited and inconsistent, one 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 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 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 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 can be associated with emotional eating, which can lead to obesity.
In addition, yoga practice has been shown to reduce overeating and food preoccupation while maintaining healthy eating behaviors.
19. Chew more slowly
The conscious effort of chewing food relatively slowly and thoroughly can help you lose weight by reducing the amount of food you eat.
According to one study, chewing food 50 times per bite significantly reduced calorie intake 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 wholesome breakfast to help you start your day on the right foot 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 levels of the hunger-promoting hormone ghrelin. It can help control appetite and hunger.
21. Experiment with intermittent fasting
Intermittent fasting involves alternating between eating and fasting for a specified period of time each day. Fasting periods usually last 14-24 hours.
Intermittent fasting is believed to be as effective as reducing calorie intake when it comes to weight loss.
It can also help improve metabolism by increasing the number of calories you burn at rest.
22. Limit your intake of processed foods
Processed foods are usually 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 intake of processed foods and opt for whole foods such as fruits, vegetables, healthy fats, lean proteins, whole grains, and legumes.
23. Cut back on 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 that your body needs.
For this reason, it is best to minimize the consumption of sugary foods such as soda, candy, fruit 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 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.