Both diet and exercise are part of the essential components of weight loss for women, however, some other facts have been found to be critical amid this process of weight loss. As a matter of fact, a number of researches disclose that everything starting from sleep quality to stress levels can have a massive effect on hunger, metabolism, body weight and belly fat. As luck would have it, a few small changes in your daily routine can bring great benefits in terms of losing weight.
Here are top 10 weight loss tips for women.
- Reduce refined carbohydrates
Refined carbohydrates are subjected to intensive treatment, which result in smaller quantity of the fiber and micronutrients in the final product. These foods increase the blood sugar level, increase hunger that are associated with increased body weight and abdominal fat. Therefore, it is advisable to cut down on refined carbohydrates such as white bread, pasta and prepackaged food. Instead, go for whole-grain products such as oats, brown rice, quinoa, buckwheat, and barley among others.
- Include resistance training to your routine
There are lots of benefits associates with resistance training some of which include and not limited to muscle building and enhancement of endurance. It is especially useful for women that are above the age of 50; this is because it increases the number of calories your body consumes at rest. It also helps preserve mineral bone density and protect against osteoporosis. Weightlifting, using gym equipment, or bodybuilding exercises are some simple ways to get started.
- Drink more water
Drinking a high quantity of water is a simple and effective way to promote weight loss with minimal effort. Based on the findings published by a study, it was found that the consumption of 16.9 ounces (500 ml) of water temporarily increased the number of calories consumed by 30% after 30-40 minutes.
- Eat more proteins
Protein foods such as meat, poultry, seafood, eggs, dairy products and legumes play critical role in a healthy diet, especially in terms of weight loss. In fact, studies show that after high-intake of protein, cravings may decrease, increase satiety, and boost metabolism.
- Set a regular sleep schedule
Studies show that enough sleep can be crucial for weight loss like diet and exercise. Many studies have connected deprivation of sleep with increased body weight and higher levels of ghrelin, a hormone responsible for stimulating hunger.
- Do more cardio
Aerobic exercise, also called cardio, increases the number of heartbeats to burn extra calories. Studies show that adding your cardio to your routine can lead to significant weight loss, especially when you follow a healthy diet. For best results, the goal is at least 20 to 40 minutes of cardio daily, or about 150 to 300 minutes per week.
- Keep a food diary
Using food logs to track what you eat is an easy way to empower yourself and make a healthier choice. It also makes it easy to count calories, which can be an effective weight management strategy. In addition, a food diary can help you achieve your goals and can lead to greater weight loss in the long run.
- Fill up on fibers
Adding fiber to your diet is a common weight loss strategy that helps slow down the stomach emptying and make you feel full longer. Without further changes in diet or lifestyle, an increase in food intake of 14 grams per day is associated with a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over 3.8 months. Fruits, vegetables, legumes, nuts, seeds and whole grains are an excellent source of fiber that can be consumed as part of a balanced diet.
- Engage in mindful eating
Reducing external distractions while eating amid your mean is known as mindful eating; do not rush while eating and pay much attention to the taste, looks, smells and how your foods feels. This practice helps to promote healthy eating habits and is a powerful tool for increasing weight loss. Research shows that eating slowly increases the sense of satiety and decrease in daily calorie intake.
- Snack Smarter
One of the major ways to lose weight is selecting healthy, low-calorie snacks and stay on track by reducing hunger levels amid meals. Opt for snacks that are high in protein and fiber to enhance fullness and reduce cravings. Some examples of famous snacks that can help to reduce weight are whole fruit paired with nut butter, veggies with hummus, or Greek yogurt with nuts.