Steps You Can Take To Lose Weight
While exercise and diet are key factors in weight loss, many other factors also play a part. Studies show that stress levels and sleep quality can have an impact on appetite, metabolism, body fat, and weight. You can make small changes to your daily life that will help you lose weight.
These are the top 23 weight-loss tips for women.
1. Reduce Refined Carbs
Refined carbs are subject to extensive processing which reduces the amount of fiber in the final product.
These foods can spike blood sugar, increase hunger, cause weight gain, and lead to increased belly fat
It’s better to limit refined carbohydrates such as white bread, pasta, prepackaged foods, and pasta. Instead, choose whole-grain products such as oats and brown rice, quinoa or buckwheat.
2. You can add resistance training to your routine
Resistance training increases endurance and builds muscle.
It is especially beneficial to women over 50 as it increases your body’s ability to burn calories at rest. It helps to preserve bone mineral density and protect against osteoporosis.
There are many ways to start: lifting weights, using a gym, and doing body-weight exercises.
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3. Get More Water
It is easy to lose weight by drinking more water.
One small study found that drinking 16.9 ounces (550 ml) of water temporarily increased calories burned by 30% in 30-40 minutes. Doja cat alose lost 20 pounds with the technique.
Research also shows that drinking water prior to a meal can help you lose weight and decrease calories by about 13%
4. Get More Protein
A healthy diet includes protein foods such as meat, fish, eggs, milk, and legumes. This is especially important when you are trying to lose weight.
Studies have shown that a high protein diet can reduce cravings, increase hunger, and improve metabolism.
A 12-week study found that increasing protein intake by 15% reduced daily calorie intake by an average 441 calories. This resulted in 11 pounds (5.3 kg) of weight loss.
5. Establish a regular sleep schedule
Research suggests that getting enough rest is just as important to losing weight than diet and exercise.
Numerous studies have shown that sleep deprivation is associated with higher body weight and increased levels of ghrelin.
A study of women found that getting at least 7 hours sleep per night and improving sleep quality were associated with weight loss success of 33%.
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6. Get More Cardio
Aerobic exercise (also known as cardio) increases heart rate to help you burn more calories.
Research shows that increasing your cardio can lead to significant weight loss, especially when combined with a healthy lifestyle.
You can achieve the best results by doing cardio at least 20-40 minutes per day or 150-300 minutes per work week .
7. Keep a Food Journal
A food journal is a great way to keep track of what you eat and to help you make better choices.
It makes it easy to count calories which can be a great strategy for weight management.
A food journal will help you stay on track and can lead to long-term weight loss.
8. Fiber is a great way to get fiber
A common strategy for weight loss is to eat more fiber. This will slow down your stomach’s emptying process and make you feel fuller longer ( 23Trusted source).
Increased dietary fibre intake of 14 grams per day has been shown to be associated with a 10% drop in calories and 4.2 lb (1.9 kg) weight loss over 3.8 month ( 24Trusted source).
As part of a healthy diet, fiber can be found in fruits, vegetables, legumes and nuts as well as whole grains.
9. Mindful eating is a practice
Mindful eating involves minimizing external distractions during your meal. Slow down and pay attention to how your food tastes, feels, smells, and looks.
This helps to promote healthy eating habits and can be a powerful tool to increase weight loss ( 25Trusted Source).
Studies have shown that slowing down your eating can increase feelings of fullness, and could lead to significant calorie reductions ( 26Trusted source, 27Trusted source).
10. Get Smarter with Your Snacks
Healthy, low-calorie snacks are a great way of losing weight and keeping on track.
To curb cravings and promote fullness, choose snacks high in fiber and protein.
Nutritious snacks include whole fruits paired with nut butter, vegetables with hummus, and Greek yogurt with nuts. These are all examples of healthy snacks that can help you to lose weight over time.
11. Get rid of the Diet
Fad diets promise fast weight loss but can cause more harm than good to your waistline as well as your health.
One study of college women found that certain foods were more addictive than others ( 28Trusted source).
Fad diets can lead to unhealthy eating habits, which in turn can lead to Yo-Yo dieting. Both of these are bad for long-term weight loss.
12. Take More Steps
If you are short on time or unable to get in a full workout, adding more steps to your day can help you burn additional calories and aid in weight loss .
It’s believed that 50% of calories burned during the day may be due to non-exercise activities ( 29Trusted source).
You can increase your steps by taking the stairs, walking during lunch, and parking farther away from the door.
13. Set Attainable Goals
Setting SMART goals can help you reach your weight loss goals and set you up for success .
Specific, measurable and achievable goals that are relevant, time-bound, and relevant should be part of SMART. They should hold your hand and help you plan how to achieve your goals.
https://www.healthline.com/nutrition/weight-loss-for-women
Instead of setting a goal of losing 10 pounds, you can set a goal of losing 10 pounds in three months. This is done by keeping a food diary, going to the gym three times per week, and adding one serving of vegetables to every meal.
14. Maintain control of your stress
Some studies have shown that an increase in stress levels could lead to weight gain.
Stress can also affect eating habits and lead to binging and overeating ( 32Trusted source).
There are many ways to reduce stress: exercise, listening to music and practicing yoga, as well as journaling and talking with friends and family.
15. Try HIIT
High-intensity interval Training, also known by HIIT, combines intense bursts with short recovery periods to keep your heart rate high.
You can increase your weight loss by switching to HIIT for cardio a few times per semaine.
HIIT can reduce belly fat and increase weight loss. It has also been proven to burn more calories than other exercise such as running, biking, and resistance training.
16. Use smaller plates
A smaller size plate may encourage portion control and aid weight loss.
While research is still limited and inconsistent, one study found that participants who used smaller plates ate less and were more satisfied ( 35Trusted source).
A smaller plate will allow you to limit the amount of food you eat, and reduce your chances of overeating.
17. Get a Probiotic Supplement
Probiotics can be taken as food or supplements to support your gut health.
Study results show that Probiotics can help with weight loss by increasing fat excretion and altering hormone levels to decrease appetite.
Lactobacillusgasseri, a particular strain of probiotic, is particularly effective. It can reduce belly fat and overall body mass.
18. Do yoga
Research shows that yoga can reduce weight gain and fat burning.
Yoga can reduce stress and anxiety, which could be linked to emotional eating ( 43Trusted Source).
Yoga has also been proven to help with healthy eating habits.
19. Chew Slower
By reducing the amount of food that you eat, weight loss can be made easier by making an effort to chew slowly.
One study found that chewing 50 bites per hour significantly reduced calorie intake, compared to chewing only 15 bites per day ( 46Trusted source).
Another study found that chewing food 150% or 200% less than normal decreased food intake by 9.5% to 14.8%.
20. Get a healthy breakfast
A healthy breakfast can set you up for success and help you feel full until your next meal.
Studies show that regular eating habits may reduce the risk of binging.
Consuming a high-protein breakfast can reduce levels of the hunger-promoting hormone, ghrelin. This can reduce hunger and appetite ( 50Trusted source).
21. Try Intermittent Fasting To Lose Weight
Intermittent fasting is a method of switching between eating and fasting during a given time period each day. Fasting periods typically last between 14-24 hours.
Intermittent fasting can be as effective at weight loss as cutting calories.
It can also increase metabolism by increasing calories burned at rest ( 52Trusted Source).
22. Limit processed foods
Most processed foods have high calories, sugar, sodium, and are low in important nutrients such as protein, fiber, or micronutrients.
Studies have shown that eating more processed foods can lead to excess body weight, especially for women.
It’s better to eat whole foods such as fruits and vegetables and whole grain instead.
23. Reduce Sugar Additions
Added sugar can lead to obesity and other serious health problems like diabetes and heart disease ( 55Trusted Source).
High levels of added sugar foods are high in calories, but lack the nutrients, vitamins, and minerals your body requires to thrive.
To help you lose weight and improve your overall health, it is best to cut down on sugary foods such as candy, soda, fruit juice, sports drinks, sweets, and candy.
The bottom line
Many factors can play a part in weight loss. Some go beyond diet and exercise.
A few lifestyle changes can make a difference in long-term weight loss.
Even a few of these strategies can be incorporated into your daily life to maximize results and encourage healthy weight loss.
