Diet and exercise can be key ingredients for effective weight loss in 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 the 23 best weight loss guidelines for women.
1. Reduce refined carbohydrates
Refined carbohydrates undergo significant processing, which reduces the amount of fiber and trace elements in the final product.
This food raises blood sugar levels, increases hunger and is associated with increased body weight 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. Incorporate resistance training into your daily routine
Resistance training helps build muscle and build endurance.
This is especially useful for women over the age of 50 because 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 exercising are some of the easy ways to get started.
3. Drink plenty of water
Drinking more water is a simple and effective way to reduce 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.
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 products and legumes are an important part of a healthy diet, especially when it comes to weight loss.
In fact, studies have noticed that a diet rich in protein 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 weight loss.
5. Set a regular sleep schedule
Research shows that getting enough sleep can be just as important for weight loss 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 on women found that sleeping at least seven hours each 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, 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 training a day or about 150-300 minutes a week.
7. Keep a power log
Keeping a food diary 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.
Moreover, a food intake diary can help you stick to your goals and can lead to longer-term 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 any other changes in diet or lifestyle, an increase in fiber intake (dietary fiber) of 14 grams per day is associated with a reduction in calorie intake by 10% and a decrease in body weight by 3. 8 by 1. 9 kgmonths.
Fruits, vegetables, legumes, nuts, seeds and whole grains are excellent sources of fiber that can be used as part of a balanced diet.
9. Practice eating carefully
Conscious careful eating involves reducing external distractions while eating. Eat slowly, focusing on the taste, appearance, smell and taste of your food.
This practice helps to instill healthier eating habits and is a powerful weight loss tool.
Research shows that eating slowly can increase the feeling of satiety and lead to a significant reduction in daily calorie intake.
10. Snack smartly
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 boost satiety and curb food cravings.
Whole fruits combined with nut butter, vegetables with hummus or Greek yogurt with nuts are examples of nutritious snacks that can support long-term weight loss.
11. Leaving the weight loss diet
Although fashionable 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 by women in college found that removing certain foods from their diet increased food cravings and overeating.
Fashionable diets can also contribute to an unhealthy diet that harms long-term weight loss.
12. Walk more
When time is running out and you can't include exercise in your daily routine, try to walk more during the day. This is an easy way to burn extra calories and increase weight loss.
In fact, it is believed that non-exercise activities can burn 50% of calories during the day.
Climbing stairs instead of an elevator, parking your car away from the door, or walking during a lunch break are some simple strategies to increase overall steps and burn more calories.
13. Set achievable goals
By setting achievable goals you can make it easier to achieve your weight loss goals as well as set you up for success.
The goals that can be achieved should be specific, measurable, relevant and limited in time. They should hold you accountable and guide 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 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 may increase the risk 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 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 speed up your heart rate.
Changing cardio training to HIIT several times a week can increase 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 boards
Replacing plates with smaller options can help you control portions and lose pounds.Although research is still 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 portion sizes, 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 changing hormone levels to reduce appetite.
In particular,Lactobacillus gasseriis a probiotic strain that is particularly effective. Research shows that this can help reduce belly fat and overall body weight.
18. Practice yoga
Research shows 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 emotional eating, which can lead to obesity.
In addition, yoga practice has been shown to reduce overeating and food preoccupation while maintaining healthy eating habits.
19. Chew more slowly
A conscious effort to chew 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 was 150 or 200% more than usual to reduce food intake by 9. 5% and 14. 8%, respectively.
20. Eat a healthy breakfast
In the morning you can enjoy a full breakfast to help you start the day with your right foot and be full until your next meal.
In fact, research shows that a regular diet may be associated with a reduced risk of overeating.
Breakfast rich in protein reduces the level of the hormone ghrelin, which stimulates hunger. It can help control your appetite and hunger.
21. Experiment with break post
Occasional fasting includes alternating meals and fasting for a set amount 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 losing weight.
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 have a lot of calories, sugar and sodium, but have few 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, low-fat proteins, whole grains and legumes.
23. Reduce sugar
Adding sugar is the leading cause of weight gain and serious health problems such as diabetes and heart disease.
Foods rich 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 reduce the consumption of sugary foods such as soda, sweets, fruit juices, sports drinks and sweets to promote weight loss and optimize overall health.
Compress
- Many different factors play a role in weight loss, and some go even further from diet and exercise.
- Introducing a few simple lifestyle changes can promote long-term weight loss.
- Incorporating as many as one or two of these strategies into your daily routine can help you achieve maximum results and promote healthy and sustainable weight loss.