Diet and exercise can be key ingredients for effective weight loss for women, but many other factors also play an important 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 a significant transformation, 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 abdominal fat.
Therefore, it is best to limit your intake of refined carbohydrates such as white bread, pasta and prepackaged foods. Choose whole foods like oats, brown rice, quinoa, buckwheat, and barley.
2. Include resistance training in your daily routine
Resistance training helps build muscle and increase endurance.
This is particularly beneficial for women over 50 as they increase the amount of calories burned at rest. It also helps maintain bone mineral density by protecting against osteoporosis.
Lifting weights, using machines or bodyweight exercises are some easy ways to get started.
3. Drink lots of water
Drinking more water is a simple and effective way to reduce excess body weight with minimal effort.
A small study found that drinking 500ml of water temporarily increases 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 such as 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 found that eating a high-protein diet can reduce food cravings, increase satiety, and boost metabolism.
A small 12-week study also found that increasing protein intake by just 15% reduces daily calorie intake by an average of 441 calories, resulting in weight loss of 5kg.
5. Set a regular sleep schedule
Research shows that getting enough sleep can be just as important to 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.
Additionally, a study in women found that sleeping for at least seven hours each night and improving overall sleep quality increases the likelihood of weight loss by 33%.
6. Get more cardio exercise
Aerobic exercise, also known as cardio, increases your heart rate, helping you burn excess calories.
Research shows that adding more cardio activity 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 a power log
Keeping a food log to track what you eat is an easy way to take responsibility and make healthier choices.
It also makes counting calories easier, which can be an effective weight management strategy.
Also, a food intake diary can help you meet your goals and can lead to longer-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 it full for longer.
With no 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 caloric intake and a decrease of 1. 9kg of body weight for 3, 8 months.
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 conscious eating
Conscious eating involves minimizing external distractions while eating. Eat slowly, focusing on how the food tastes, looks, smells and tastes.
This practice helps instill healthier eating habits and is a powerful tool for losing weight.
Research shows that eating slowly can increase the feeling of satiety 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 by minimizing hunger between meals.
Choose snacks rich in protein and fiber to promote satiety and curb food cravings.
Whole fruit paired with nut butters, vegetables with hummus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-term excessive weight loss.
11. Abandon the diet to lose weight
While trendy diets often promise quick weight loss results, they can do more harm than good when it comes to your life and health.
For example, a study of college women found that eliminating certain foods from their diet increases food cravings and overeating.
Trendy diets can also contribute to unhealthy diets that are bad for long-term weight loss.
12. Walk more
When you're short on time and can't integrate exercise into your daily routine, try walking more during the day. This is an easy way to burn excess calories and increase weight loss.
In fact, it is believed that unexercised activities can burn 50% of calories during the day.
Going up the stairs instead of the elevator, parking your car away from the door or taking a walk during your lunch break are some simple strategies to increase your total steps and burn more calories.
13. Set achievable goals
Setting attainable goals can make it easier for you to reach your weight loss goals, as well as set you up for success.
The achievable goals 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 setting a goal to lose 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 portion of vegetables to each meal.
14. Keep stress under control
Some research suggests that increasing stress levels over time may increase the risk of weight gain.
Stress can also change your 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 couple of 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 plates
Replacing your plates with smaller options can help you control portion sizes and help you 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 a full-sized plate.
Using a smaller plate can also limit portion 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 excretion and altering hormone levels to reduce appetite.
In particular,Lactobacillus gasseriis a particularly effective probiotic strain. Research shows 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.
Furthermore, yoga practice has been shown to reduce overeating and worry about food by maintaining healthy eating 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 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 by 150 or 200 percent more than usual reduced food intake by 9. 5 percent and 14. 8 percent, respectively.
20. Have a healthy breakfast
In the morning, you can enjoy a healthy breakfast to help you start the day on the right foot and keep you full until the next meal.
Indeed, 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. Experience intermittent fasting
Intermittent fasting involves alternating between eating and fasting for a set 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 burned at rest.
22. Limit your intake of processed foods
Processed foods are generally high in calories, sugar and sodium, but low 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 on sugar
Added sugar is a major 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 proteins that your body needs.
For this reason, it is best to minimize the consumption of sugary foods such as soda, candies, fruit juices, sports drinks and sweets to promote weight loss and optimize overall health.
- Many different factors play a role in weight loss, and some go far beyond diet and exercise.
- Making a few simple lifestyle changes can help 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.