Diet and exercise can be key components to effective female weight loss, but many other factors are also important. In fact, research shows that everything from sleep quality to stress levels can have a significant impact on hunger, metabolism, body weight and belly fat.
Fortunately, making a few small changes to your daily routine can be a great benefit in case of weight loss.
Here are the 23 best weight loss guidelines for women.
1. Reduce refined carbohydrates
Refined carbohydrates are significantly processed, which reduces the amount of fiber and trace elements in the final product.
These foods raise blood sugar, increase hunger and are associated with increased body weight and abdominal fat.
It is therefore best to limit the intake of refined carbohydrates such as white bread, pasta and prepacked foods. Choose whole grain products such as oats, brown rice, quinoa, buckwheat and barley.
2. Include resistance training in your daily routine
Resistance training helps build muscle and endurance.
This is especially beneficial for women over the age of 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 exercising are some 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 the amount of calories burned by 30% after 30-40 minutes.
Studies also show 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 products and legumes are an important part of a healthy diet, especially when it comes to weight loss.
In fact, studies have shown that a high-protein diet can reduce cravings, increase satiety and increase metabolism.
One small 12-week study also found that increasing protein by only 15% reduced daily calories by an average of 441 calories, resulting in a weight loss of 5 kg.
5. Set a regular sleep schedule
Studies show that getting enough sleep can be just as important for losing weight as diet and exercise.
Many studies have linked lack of sleep 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 risk of weight loss by 33%.
6. Exercise more cardio
Aerobic exercise, also known as cardio, increases your heart rate by helping you burn excess calories.
Studies show that adding more heart rate to your daily routine can significantly reduce weight - especially when combined with a healthy diet.
For best results, try exposing your body to at least 20-40 minutes of heart rate per day or about 150-300 minutes per week.
7. Save the power log
Keeping a food journal 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.
In addition, a food intake journal can help you reach your goals and lead to longer 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 change in diet or lifestyle, an increase in fiber (dietary fiber) intake of 14 grams per day was associated with a 10% reduction in caloric intake and a 1. 9 kg loss in body weight for 3. 8 months.
Fruits, vegetables, legumes, nuts, seeds and whole grains are great sources of fiber that can be used as part of a balanced diet.
9. Eat wisely
Prudent, careful eating involves reducing external disturbances during eating. Eat slowly, focusing on how the food tastes, looks, smells and tastes.
This exercise helps to introduce healthier eating habits and is a powerful weight loss tool.
Studies show that slow meals can increase satiety and significantly reduce your daily calories.
10. Smart snacks
Eating a healthy, low-calorie snack is a great way to lose weight and stay on track while reducing hunger between meals.
Choose protein- and fiber-rich snacks to help satiate and limit food cravings.
Whole fruits along with nut butter, vegetables with humus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-term weight loss.
11. Abandoning a diet for weight loss
Although fad diets often promise fast weight loss results, they can do more harm than good in terms of your waistline and health.
For example, one study of college women found that excluding certain foods from the diet increased cravings for food and overeating.
Serious diets can also contribute to an unhealthy diet that is detrimental to weight loss in the long run.
12. Walk more
When you're pressing time and can't incorporate 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 non-exercise activities can burn 50% of calories throughout the day.
Climbing the stairs instead of the elevator, parking the car away from the door, or walking during a lunch break are some simple strategies to increase your total steps and burn more calories.
13. Set achievable goals
Setting achievable goals makes it easier to achieve weight loss goals and set success.
The goals to be achieved must be specific, measurable, relevant and timed. They should hold you accountable and lead you to a clear plan to achieve your goals.
For example, instead of just setting a goal to lose 5 pounds, 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 portion of vegetables to each meal.
14. Keep stress under control
Some studies suggest that increased stress over time may increase the risk of weight gain.
Stress can also change eating habits and contribute to problems such as overeating.
Exercise, listening to music, doing yoga, keeping a journal, and spending time with friends or family are some simple and effective ways to reduce stress.
15. Try a high-intensity interval workout
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 weight loss.
HIIT can reduce belly fat, increase weight loss, and has been shown to burn more calories than other activities such as cycling, running, and endurance training.
16. Use smaller plates
Replacing plates with fewer options can help control portions and lose weight.
Although the studies are 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 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 used as a dietary supplement to support intestinal 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 total body weight.
18. Practice yoga
Studies show that yoga can help 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 anxiety about food while maintaining a healthy eating habit.
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 reduced food intake by 150 or 200% more than usual 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 the day on your right foot and maintain a complete diet 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 the levels of the hunger-promoting hormone ghrelin. It can help control appetite and hunger.
21. Experiment with intermittent fasting
Intermittent fasting involves changes between eating and fasting every day for a set period of time. Fasting periods usually last 14-24 hours.
Irregular fasting is considered to be as effective as reducing weight loss calorie intake.
It can also improve your metabolism by increasing the amount 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 elements.
Studies show that eating more processed foods is associated with being overweight, especially among women.
Therefore, it is best to limit the intake of processed foods and choose whole foods such as fruits, vegetables, healthy fats, lean proteins, whole grains and legumes.
23. Reduce your 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 they do not have enough vitamins, minerals, fiber and protein for your body.
For this reason, it is best to reduce your consumption of sweet foods such as soda, candy, fruit juices, sports drinks, and sweets to promote weight loss and optimize overall health.
Summarizing
- Many different factors play an important role in weight loss, and some go far beyond diet and physical activity.
- Making a few simple lifestyle changes can contribute to long-term weight loss.
- Even incorporating one or two of these strategies into your daily routine can help you achieve maximum results and promote healthy and sustainable weight loss.