Ladies, are you ready to take on the world in jeans? We’ve got the ultimate guide to help you shed those extra pounds and embrace your inner goddess. From clever food swaps to secret workouts, we’ve got all the useful weight loss tips you need. So put on your favorite workout playlist, grab a kale smoothie (or a donut, no judgment), and let’s dive in!
Making minor changes in your daily exercises and routines can significantly impact your health and help your weight loss journey.
Here are the Top 20 Weight Loss Tips for Women
This list of Top 20 Weight Loss tips will help you lose fat quickly if you read, learn and apply to the routine and tips provided below.
Cut Down on Refined Carbs
Refined Carbs may undergo extensive processing materials, reducing the number of nutrients and fibers in the final staged product.
What causes an increase in body weight and belly fat?
These foods can spike our blood sugar levels and increase our appetite, which will eventually lead to an increase in body weight and belly fat.
Therefore it is best to cut down on refined carbs and processed foods. If you are someone who cannot suddenly stop them, then you should start making a habit of cutting them down. However, in the meantime, you can also opt for whole-grain products like oats, brown rice, Quinoa, Buckwheat, and barley.
Add Resistance Training to your Routine
Resistance training builds muscle, maintains the mobilization of your joints, tones your body perfectly, and increases Endurance.
It is especially beneficial for women over 50 as it increases the number of calories your body burns while in rest mode. It also helps in preserving bone mineral density to prevent and protect against Osteoporosis.
Lifting weight using Gym equipment or performing body-weight exercises are simple ways to start resistance exercises.
Drink More Water
Being Hydrated or drinking more water is an easy and effective way to promote weight loss with no or minimal effort.
According to one study, drinking 500ml of water temporarily increases the calories burned by 30%-35% after 30 to 40 minutes.
Studies have also shown that drinking water 30 minutes before a meal can increase weight loss and reduce the number of calories.
Eat More Protein
Protein foods like meat, poultry, Eggs, seafood, dairy, and legumes are an essential part of the Healthy Diet, especially when it comes to Weight loss.
Some of the various studies have shown that following a high-protein diet can also cut some cravings for Junk food and help increase metabolism.
One Month study has shown that increasing protein intake by 15% decreased daily calorie intake by an average of 420-450 calories, resulting in 4-5 kg of weight loss.
Set a Suitable Sleep Schedule
Various studies have shown that sleep is an essential factor in Losing weight.
Studies have also shown that sleep deprivation is associated with increased body weight and higher levels of ghrelin, the hormone directly responsible for stimulating hunger.
Further, one of the studies in women has also shown that getting at least 7 hours of sleep each night can improve overall sleep quality and increase weight loss success by 32-33%.
Do More Cardio
Aerobic exercises, also known as cardio, increase heart rate and burn extra calories.
Studies show that adding more cardio to your routine can help significant weight loss, especially when opting for a Healthy diet.
For best results, aim for at least 30-40 minutes of cardio per day, or around 160-300 minutes per week.
Keep a Food Journal
Using a food journal to track whatever you eat is an easy way to hold your account, maintain your diet, and make healthier choices.
It also makes it easier to count the calories you consume, which can be an effective strategy for weight loss management.
A food journal can help you manage your weight loss journey and help you stick to your goals which may result in more significant long-term natural weight loss.
Load up on Fiber
Adding more Fiber to your diet is a common weight loss strategy to help slow down the emptying of the stomach and keep you fuller for longer.
Without changing your lifestyle and exercise, increasing dietary fiber intake by 14 grams per day has been associated with a 10% decrease in calorie intake, which helps you lose weight by 2 kg and keep your stomach fuller.
Fruits, vegetables, legumes, nuts, seeds, and whole grains are all great sources of Fiber that everyone can enjoy as a part of a healthy and balanced diet.
Do Your Snacking Smarter
Selecting healthy and low-calorie snacks are a great way to lose weight and stay on track by minimizing hunger levels between meals.
Choose snacks that are rich in nutrients and high in protein and Fiber, which will help to promote fullness of the stomach and curb cravings.
Whole fruit paired with peanut or almond butter, veggies with hummus or flavored, and vitamin-rich greek yogurt with nuts are examples of Nutritious Snacks that can support long-lasting weight loss.
Ditch the Diet
Although fad diets often promise quick weight loss, they can do more harm to your health.
For example, one study on college women showed that eliminating certain foods from their diet increased cravings and overeating.
Fad diets can promote unhealthy eating habits and lead to dieting; both are determined for long-term weight loss.
Walk in More Steps
When you are pressed, have worked for a long time, and cannot fit in a full workout, squeezing more steps into your day is an easy way to burn the extra calories and increase weight loss.
It’s estimated that non-exercising-related activity may account for more than 40-50% of the calories your body burns throughout the day.
Taking stairs instead of the elevator, parking farther than your comfort zone, or taking a walk with your dog are a few simple strategies to complete the walk, which will help you complete your steps and burn more calories.
Set Attainable goals
Setting goals is very important in weight loss because it can help you measure, and achieving them will motivate you.
Setting up Smarter Goals can make reaching the weight loss goals easier while also setting you up for success.
Goals should always be specific, measurable, achievable, and time-bounded. They should hold you accountable and lay out a plan for how to reach the goals.
For example, instead of simply setting a goal to lose 4-5 kgs, try setting a goal to lose 4-5 kg in two months by maintaining a food journal, counting on your calorie intake, going to the gym 4- 5 times a week and adding serving veggies to each meal can make you achieve your goal.
Manage your Stress
Some studies have shown that increased stress levels can contribute to a higher risk of weight gain, and stress may also alter eating and sleeping patterns.
Exercising, listening to music, practicing yoga, dancing, and talking to friends and family are easy and effective methods to bust out stress.
Use Smaller Plates
Switching to the smaller plate is psychological, as it may help you control your portion, which eventually helps with weight loss.
Although research remains limited and inconsistent, one of the studies has shown that participants who used smaller plates ate less and felt more satisfied than those who used a standard-size plate.
Using a smaller plate can limit your portion as you won’t take food 2-3 times in a plate, reducing the risk of overeating.
Take a Probiotic Supplement
Probiotics are good bacteria that can be consumed through foods and sometimes supplements or snacks to help support gut health.
Studies have revealed that probiotics can improve weight loss by increasing fat excretion and altering hormone levels to reduce appetite.
In general, Lactobacillus gasseri is a type of probiotic that is incredibly effective and can help decrease belly fat and overall body weight.
Various studies have shown that practicing yoga can help you prevent weight gain and increase fat burning.
Yoga can also help you decrease stress levels and anxiety, both bonded to emotional eating and increasing weight.
And yoga practice has been shown to reduce binge eating and support healthy eating habits.
Making a conscious effort to chew slowly and thoroughly can help you increase weight loss by reducing the amount of food you eat.
According to one study, chewing 50 times per bite significantly decreased the calorie intake compared to chewing 15 times per bite; this may be too hard for some people but try chewing more.
Eating a Healthy breakfast
Enjoying a nutritious breakfast in the morning can help you start your day with energy and keep you feeling full until your next meal.
Studies have shown that sticking to a regular eating pattern may be linked to a reduced risk of binge eating.
Eating a high-protein breakfast has been shown to decrease the levels of hunger-promoting hormones, which can help you control your hunger and appetite.
Try to fast some days in a week
Trying to fast at several intervals of the day can help you effectively lose weight by cutting calories when it comes to weight loss. It may also help you enhance your metabolism by increasing the calories burned in your body at rest mode.
Which day to choose as a fast is your decision, but try to be strict with your fasting routine.
Weight loss is not just about exercising and diet. It is far more than that; several factors play a role in the weight loss journey. Making a few simple and basic modifications to your lifestyle and putting in some effort can promote weight loss for women. Including the above strategies in your lifestyle or routine can improve the burned calories and help you lose weight quickly. If you cannot add all the strategies, try to add some of the critical 3-4 strategies to help you lose weight in the long term.