While thinking of losing weight, the first thing that might come to your mind is to eat less. Well, this is not the right way of shedding weight. Next, you may think of following a fad diet. This might work in the short term but it will not yield sustainable results.
So, how can you lose weight that can keep you fit and healthy and improve your overall health? Read ahead for the answer, as this article showcases 15 weight-loss tips for women.
Table of Contents
15 simple and effective weight-loss tips for women
Here is a rundown of some effective and healthy ways to lose weight.
1. Water
Drinking a cup of water before each meal can promote satiety, which can help young women lose weight. Water also reduces the number of calories consumed during a meal by diluting the stomach acids that break down food and promoting a feeling of fullness.
2. Count on eggs
Eggs are rich in protein and other nutrients and can help you lose weight. Studies state that individuals who eat eggs at breakfast tend to consume fewer calories throughout the day. Eggs are also filling, so you may end up eating less overall. Start your day with a protein-rich breakfast to keep yourself full for a longer period of time.
c exercise can assist you in your weight loss journey and improve your overall health. This type of exercise focuses on large muscle groups. This means that activities like walking, jogging, biking, and swimming are all considered aerobic exercises. These exercises have a number of benefits for women, including weight loss, improved cardiovascular health, and a reduced risk of certain chronic diseases.
3. Portion control
People often turn to fad diets or extreme calorie restrictions in an attempt to slim down. But it is not the correct way to lose weight. A study suggests that simple portion control may be a more effective weight-loss strategy for women. Another study found that women who ate smaller portions lost more weight than those who followed a more extreme calorie-deficit diet.
4. Strength training
When done under the guidance of a trainer, strength training can help in burning fat quickly. According to a study, obese women who added strength training to their fitness routine lost much body weight, including abdominal fat. Strength training not only helps lose weight but also builds muscles. More muscle means higher metabolism and hence, more calorie burning. Clearly, it is a great way to burn body fat.
5. High fibre intake
Fibre keeps one full for long and curbs hunger pangs, which makes it among the best food sources for weight loss. Numerous studies boast its positive effect on burning belly fat as well. One study mentions that individuals who consume more soluble fibre are at a lower risk of developing fat around their abdomen. In addition to being effective in controlling hunger and weight, fibre offers myriad health benefits. It can lower the chance of developing diabetes and is beneficial for digestive and heart health.
6. Chewing slowly
Chewing food many times before swallowing helps your stomach digest it. As a result, you tend to feel full, which makes you eat less. One study also says that chewing 50 times per bite can drastically reduce calorie intake in comparison to chewing 15 times per bite. That means you can control your weight just by chewing food thoroughly.
7. Fruits and veggies
Count on consuming more fresh fruits and vegetables every day. Both of them are loaded with essential nutrients, which can lend a hand in accelerating your metabolism. Consider eating seasonal vegetables and fruits, as they are packed with antioxidants and may help curb your hunger.
8. Limit processed food intake
Cut down on the amount of processed food you consume if you want to lose weight. Processed foods are usually high in sodium and unhealthy fats. Also, added sugars in these foods can contribute to weight gain. That is why it is always better to switch to whole and unprocessed food items most of the time, such as fruits, vegetables, whole grains, and lean protein. These foods are not only more nutritious than processed foods, but they’re also more filling, so you’ll be less likely to overeat.
9. Try intermittent fasting (IF)
It is a pattern in which you eat food for some hours and then you eat nothing in the next window. There are many different ways to go about intermittent fasting, but the most common method is to fast for 16 hours and eat for 8 hours. This means that you would fast for 16 hours, including overnight, and then eat all of your meals within an 8-hour window. You can also try other fasting schedules, such as fasting for 24 hours once or twice per week or fasting for 12 hours every day. Intermittent fasting is not a special diet but a pattern of eating. During intermittent fasting, you can eat whatever you want, but you should focus on healthy, whole foods. You can lose weight by counting on intermittent fasting. It reduces the overall number of calories one eats.
10. Green tea
Green tea is good for you in many ways, including helping you lose weight. Drinking green tea can boost your metabolism and increase your calorie burn, making it a great drink to burn some fat. One study showed that green tea increased calorie burn by 4% over a 24-hour period. In addition to boosting your calorie burn, green tea can also help you feel fuller for longer, so you end up eating less. Try drinking this tea instead of sugary drinks or juices.
11. Low-carb diet
A low-carb diet can be an effective tool, especially if you are struggling to lose weight through other methods. Well, you can begin your weight loss journey by eating fewer carbs than you usually consume. This can help you transition to a low-carb diet without feeling too deprived. It’s important to make sure you’re still eating a balanced diet and getting the nutrients your body needs. You can talk to your doctor or a registered dietitian to create the right diet plan.
12. Keep your stress levels down
Stress has a negative impact on weight because when stressed, you turn to food for comfort. Emotional eating can lead you to consume more calories, which can add up to your weight. Studies also confirm that feeling stressed can make one crave unhealthy foods such as sweets, even if the individual is not hungry. So, focus on the positive things in your life and try to keep your stress levels under control to maintain a healthy weight.
13. Probiotic supplements
With probiotic supplements, you can achieve your weight loss goals without making any huge changes to your diet or lifestyle. These supplements are safe and effective for weight loss. Opt for the one that contains bacteria from the lactobacillus group, as it can help you prevent obesity. Probiotic supplements are available in different forms, such as capsules, powders, and liquids. You can choose the form that suits you best. Other than weight loss, probiotic supplements offer many health benefits, such as improving gut health, boosting immunity, and reducing inflammation.
14. Good sleep
Getting a good night’s sleep is important for many reasons, and one of them is weight loss. Research suggests that getting enough sleep is important for losing and maintaining a healthy weight. A study found that women who slept for 5 hours or less per night were 32% more likely to be obese. Another study showed that women who slept for six hours or more per night were more likely to have a lower body mass index (BMI). So, get at least six hours of sleep every night to aid in weight loss.
15. Set Attainable Goals
It’s important to take it one step at a time. Have short terms and long-term goals. Make it easier for you to achieve your goals and be consistent. Not achieving the desired goals in the desired time can be discouraging and hinder your weight loss plan. Take it easy.
What Food Items Should Women Avoid While Trying to Lose Weight?
Weight loss is a journey. It takes effort and time to see results. It’s best to avoid these foods on your journey there.
- Drinks with high sugar content, sodas, fizzy flavored beverages.
- Baked products.
- Fried and fast foods.
- Processed food.
- White rice.
- Oils and ghee.
- Breads.
Wrapping up!
Losing weight can be hard for a few people, certain problem areas can be stubborn. With a whole lot of effort, the right diet, right tools and the right mindset, that’s right – you can work towards getting back in shape and slipping back into those amazing pair of jeans that’s collecting dust in your wardrobe.