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 big impact on hunger, metabolism, body weight and belly fat.
Fortunately, making a few small changes to your daily routine can be very helpful when it comes to losing weight.
Here are 23 of the best weight loss guidelines for women.
1. Reduce refined carbohydrates
Refined carbohydrates are subjected to significant processing, which reduces the amount of fiber and trace elements in the final product.
These foods raise blood sugar levels, increase hunger and are associated with increased body weight and belly fat.
Therefore, it is best to limit the intake of refined carbohydrates such as white bread, pasta and pre-packaged foods. Choose whole grains such as 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 helpful 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 with body weight 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.
A small study found that drinking 500 ml of water temporarily increased 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 note that eating a high-protein diet can reduce appetite, increase satiety, and boost metabolism.
A small 12-week study also found that increasing protein intake by only 15% reduced daily calorie intake by an average of 441 calories, leading to a weight loss of 5 kg.
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 elevated levels of ghrelin, the hormone responsible for stimulating hunger.In addition, a study in women found that sleeping at least seven hours every 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 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 doing at least 20-40 minutes of cardio 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.
What's more, a food diary can help you stick to 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 your stomach full for longer.
Without any other changes in diet or lifestyle, an increase in fiber intake (dietary fiber) of 14 grams per day was associated with a 10% reduction in calorie intake and a 1. 9 kg weight loss of 3, 8 months.
Fruits, vegetables, legumes, nuts, seeds and whole grains are excellent sources of fiber to use as part of a balanced diet.
9. Practice careful eating
Careful careful feeding includes minimizing external distractions during meals. Eat slowly, focusing on the taste, appearance, smell and taste of your food.
This practice helps to cultivate healthier eating habits and is a powerful tool for weight loss.
Studies show that slow eating can increase the feeling of satiety and lead to a significant reduction in daily calorie intake.
10. Have a sensible breakfast
Eating healthy, low-calorie snacks is a great way to lose weight and stay on track while reducing hunger between meals.
Choose snacks high in protein and fiber to promote satiety and limit food appetite.
Whole fruit, combined with nut oil, vegetables with hummus or Greek yogurt with nuts, are examples of nutritious snacks that can help long-term weight loss.
11. Abandonment of the weight loss diet
While fashion diets often promise quick weight loss results, they can do more harm than good when it comes to your waistline and health.
For example, a study of college women found that eliminating certain foods from their diet increased their appetite and overeating.
Fashion 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 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 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 overall 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 must be specific, measurable, relevant and limited in time. They must 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, 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 shows that increased levels of stress over time can increase the risk of weight gain.
Stress can also change eating habits and contribute to problems such as overeating.
Exercise, listening to music, yoga, keeping a diary and going 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 the heart rate up.
Changing your HIIT cardio workout several 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 your portions and lose weight.
While the research remained limited and inconsistent, one study found that participants who used smaller plates ate less and felt happier than those who used a normal-sized plate.
Using a smaller plate can also limit the amount of serving, 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 consumed or taken as a dietary supplement to support gut health.
Studies show that probiotics can promote weight loss by increasing fat secretion 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
Research shows that yoga can help prevent weight gain and increase fat burning.
Yoga can also reduce stress and anxiety levels - both of which can be associated with emotional food consumption, which can lead to obesity.
In addition, yoga practice has been shown to reduce overeating and food intake while maintaining healthy eating habits.
19. Chew more slowly
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 a bite significantly reduces calorie intake compared to chewing 15 times a bite.
Another study found that chewing food by 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 full breakfast to help you start your day with your right foot and be full until the next meal.
In fact, research shows that following a regular diet can be associated with a reduced risk of overeating.
A high protein breakfast lowers levels of the hunger-stimulating hormone ghrelin. It can help control appetite and hunger.
21. Experiment with intermittent fasting
Periodic fasting involves alternating between eating and fasting for a period of time each day. Periods of fasting usually last 14-24 hours.
Periodic fasting is thought to be as effective as reducing calorie intake when it comes to weight loss.
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 are usually 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 the intake of processed foods and choose whole grains such as fruits, vegetables, healthy fats, lean proteins, whole grains and legumes.
23. Reduce 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 pastries to promote weight loss and optimize overall health.Summary
- Many different factors play a role in weight loss, and some go far beyond diet and exercise.
- Making a few simple lifestyle changes can promote long-term weight loss.
- Incorporating one or two of these strategies into your daily routine can help you achieve maximum results and promote healthy and sustainable weight loss.