Diet and exercise can be key ingredients for effective weight loss for 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 in your daily routine can be of great benefit when it comes to losing weight.
Here are the top 23 weight loss rules for women.
1. Avoid refined carbohydrates
Refined carbohydrates undergo a significant processing, which reduces the amount of fiber and trace elements in the final product.
These foods increase 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 packaged foods. Choose cereals such as oats, brown rice, quinoa, buckwheat and barley.
2. Include resistance training in your daily routine
Resistance training helps build muscle and increase endurance.
Especially useful for women over 50, because they increase the amount of calories they burn at rest. Helps maintain bone mineral density while protecting against osteoporosis
These are easy ways to lift weights, use a machine, or start weight training.
3. Drink plenty of water
Drinking more water is a simple and effective way to lose excess weight with minimal effort.
In a small study, drinking 500 ml of water found a 30% increase in calories burned 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, milk and legumes are an important part of a healthy diet, especially when it comes to losing weight.
In fact, studies have shown that eating a high-protein diet reduces food cravings, increases satiety, and increases metabolism.
In a small 12-week study, only a 15% increase in protein intake found that daily caloric intake was reduced by an average of 441 calories and 5 pounds were lost.
5. Create a normal sleep schedule
Studies show that getting enough sleep can be as important as diet and exercise to lose weight.
Numerous studies have linked sleep deprivation to weight gain and increased levels of ghrelin, a hormone that stimulates hunger.
In addition, a study in women found that getting at least seven hours of sleep each night and improving overall sleep quality increased your chances of losing weight by 33%.
6. Practice with more heart
Aerobic exercise, also known as cardio, increases heart rate and helps you burn more calories.
Studies show that adding more cardio to your daily routine can lead to serious weight loss, especially when mixed with a healthy diet.
For best results, try to do cardio for at least 20-40 minutes a day or 150-300 minutes a week.
7. Keep a power record
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 strategy for weight management.
In addition, a food intake diary can help you stay on target and 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 down your stomach and keep your stomach full for longer.
Without another diet or lifestyle change, an increase in intake of 14 grams of fiber (dietary fiber) per day was associated with a 10% decrease in caloric intake and a decrease in body weight of 1. 9 kg for 3. 8. months.
Fruits, vegetables, legumes, nuts, seeds and grains are an excellent source of fiber that can be used as part of a balanced diet.
9. Apply the dish carefully
Careful mindfulness involves minimizing external influences while eating. Pay attention to the taste, appearance, smell and taste of your food, eat slowly.
This practice helps to instill healthier eating habits and is a powerful weight loss tool.
Studies show that eating slowly can increase feelings of satiety and lead to a significant reduction in daily calorie intake.
10. Smart snack
Eating a healthy, low-calorie snack is a great way to lose weight and stay on track while minimizing hunger between meals.
Choose snacks that are rich in protein and fiber to promote satiety and curb food cravings.
All fruits mixed with nuts, hummus, or Greek yogurt with nuts are examples of nutritious snacks that support long-term weight loss.
11. Refuse to diet to lose weight
While fashionable diets often promise fast 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 diets increased food cravings and overeating.
Fashionable diets can also help with harmful diets that are detrimental to long-term weight loss.
12. Browse more
When you're bored over time and can't get your workouts into your daily routine, try to walk more during the day. This is an easy way to burn extra calories and increase your weight loss.
In fact, it is believed that non-sports activities can burn 50% of calories during the day.
Here are some simple strategies to take the stairs instead of the elevator, move your car away from the door or walk during your lunch break, increase your overall steps, and burn more calories.
13. Set achievable goals
Setting achievable goals can make it easier to reach your weight loss goals and lead you to success.
Achievable targets must be specific, measurable, relevant, and time-limited. They need to hold you accountable and lead you to a clear plan to achieve your goals.
For example, instead of aiming to lose just 5 pounds, set a goal to lose 5 pounds in 3 months by keeping a meal diary, going to the gym 3 times a week, and adding one vegetable to each meal.
14. Keep stress under control
Some studies show that increasing stress levels over time can increase your risk of weight gain.
Stress can also change eating habits and can help with problems such as overeating.
Exercising, listening to music, doing yoga, keeping a journal, and meeting friends or family are simple and effective ways to reduce stress.
15. Try high-intensity intermediate education
High Intensity Intermediate Education, also known as HIIT, increases your pulse by combining intense shooting explosions with short recovery times.
Changing your heart rate to HIIT several times a week can increase your weight loss.
HIIT has been shown to reduce belly fat, increase weight loss, and burn more calories than other activities such as cycling, running and weight training.
16. Use smaller boards
Replacing your plates with smaller options can help you control parts and lose weight.
Although the study remained limited and controversial, one study found that participants who used small-sized boards ate less and were more satisfied than those who used normal-sized boards.
Using a smaller plate can also limit the size of the meal, which can reduce the risk of overeating and control calorie intake.
17. Take probiotic supplements
Probiotics are a type of beneficial bacterium that can be eaten or taken as a dietary supplement to support intestinal 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 overall body weight.
18. Do 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 associated with emotional eating, which can lead to obesity.
In addition, yoga practice has been shown to reduce anxiety about eating too much food while maintaining healthy eating behaviors.
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 each time significantly reduced calorie intake compared to chewing 15 times for each bite.
Another study found that chewing 150 or 200% more food than usual reduced food intake by 9%, 5% and 14%, respectively.
20. Eat a healthy breakfast
In the morning, you can use a healthy breakfast to start your day on the right foot and keep you full until your next meal.
In fact, studies show that eating after a regular diet may be associated with a reduced risk of overeating.
A high-protein breakfast lowers the levels of the hormone ghrelin, which supports hunger. It can help control appetite and hunger.
21. Experience with intermittent fasting
Intermittent fasting involves alternating between eating and fasting for a certain period of time each day. Fasting periods usually last 14-24 hours.
Intermittent fasting is believed 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 the intake of processed foods
Processed foods are generally high in calories, sugar, and sodium, but low in essential nutrients such as protein, fiber, and trace minerals.
Studies show that eating more processed foods is associated with excess weight - especially among women.
Therefore, it is best to limit the intake of processed foods and to include all foods such as fruits, vegetables, healthy fats, lean proteins, whole grains and legumes.
23. Reducing sugar
Extra sugar is a leading cause of weight loss and serious health problems such as diabetes and heart disease.
Foods high in calories 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 sweets to promote weight loss and optimize overall health.
Summary
- Many different factors play a role in weight loss, some of which go far beyond diet and exercise.
- Making a few simple lifestyle changes can help you lose weight in the long run.
- Incorporating one or both of these strategies into your daily routine can help you achieve maximum results and healthy and sustainable weight loss.