High Intensity Interval Training (HIIT) workout are fantastic for burning fat, fast!
If you’ve been exercising almost daily, but you’re losing weight as quickly as you’d want, then listen up: you may want to rethink about your exercise routine and diet.
These weight loss tips for women from industry experts will guarantee that you’ll fire up your metabolism rate and get amazing results you’ve been dreaming of for so long.
1. Try high-intensity workouts
To really burn more fat, step up the intensity by trying out a high-intensity interval training (HIIT) workouts.
“HIIT workouts are great for blasting fat,” according to Karena Dawn — the co-founder of Tone It Up.
“The combination of cardio and toning exercise boosts your heart rate and continues to burn fats and calories long after your workout.”
2. Mix up your workout routines
Switching your workout routine is the secret to burning more fat and calories, according to Brad Schoenfeld, a certified strength and conditioning specialist.
Otherwise, your body adapts to your routine and hit the plateau.
Strength training (like HIIT) burns calories even when you’re sitting still, according to the author Wayne Westcott.
Working out with resistance bands or light weights 3 times a week boosts your resting metabolic rate, and thus, cuts down your body fat percentage in 10 weeks.
3. 20 minutes a day is best
A lot of people complain about not having enough time to squeeze in a workout in their daily routine.
Instead, they prioritize other things like work, cooking, and cleaning over fitness.
Here’s the good news: you do not have to exercise for hours to lose weight.
“20 minutes a day of HIIT is best for burning fat,” says Katrina Scoot — also the co-founder of Tone It Up.
“During HIIT, you’ll boost your heart rate and tap into glycogen present in your muscles. Because of this, your metabolism will continue to burn fat and calories long after your workout.”
4. Go for a walk
It’s not always about hitting the gym and breaking into a sweat.
Besides doing strength training or HIIT workout a few times a week, going for a walk is one of the best ways to cut down fat.
“Low-intensity exercise like walking targets fat stores and triglycerides present in your body, and turns them into energy,” says Scott.
5. Don’t be frugal on protein
According to Wescott, average women lose an average of 5 pounds of muscle every 10 years and gain about 15 pounds of fat.
Protein helps build muscle and keep you stay healthy and strong.
“If you’re over 30, aim for 50 to 56 grams of protein per day. And if you’re over 40, aim for 56 to 62 grams daily,” says Westcott.
A few good sources of protein include chicken breast and tuna.
6. Stop mindless munching
No matter it’s finishing your kid’s chips or grabbing chocolate off a coworker’s desk, remember that every bite averages around 25 calories.
“Munch extra 4 bites every day and you’ll gain 1 pound a month,” says Elizabeth Somer, author of 10 Habits That Mess Up a Woman’s Diet.
Avoid mindless eating by only munching when you’re hungry.
7. Prepare healthy snacks
The best way to avoid mindless munching is by packing healthy snacks, like apple, hummus, or nuts.
“You should not be starving yourself for 10 hours a day,” says Dawn.
“Keep healthy by filling yourself with snacks like a protein bar just in case you get hungry before mealtimes.”
8. Ensure you’re eating enough calories
Not eating enough calories can make your body go into starvation mode and slow down your metabolism, according to Kathy McManus, a nutrition expert.
According to Healthline report, an average woman should consume about 2000 calories every day just to keep her current weight and about 1500 calories to lose 1 pound of fat per week.
There are apps such as MyFitnessPal that can calculate your daily calorie intake and protein, carbohydrate, and fat goals based on your age, weight, and height.
9. Eat naturally.
Scott and Dawn recommend staying away from fad diets or anything that may trick your metabolism into doing something.
“We are conscious of reminding ourselves of eating our meals on time and when we are hungry,” says Scott.
“If you want a piece of hamburger or a glass of champagne, have it. You should never deprive yourself of anything.”
And if you feel you made a mistake, just remember to get back to your normal routine the next time.
10. Avoid emotional eating
According to a study, feeding your emotions can lead to weight gain and keep you from losing weight whether you’re overweight, obese, or maintaining a healthy weight.
The study discovered that exercise, reducing stress levels, and controlling eating behaviours can lessen the side effects of emotional feeding.
Before taking another bite, just ask yourself, “Am I really hungry or am I just feeling bored or upset?”
If you’re not sure, just have a glass of water and see if you’re still feeling hungry after.
11. Drink water.
Hydration is super important for losing weight.
“Severe dehydration can keep you from burning off more fat during the day,” says Scott.
Women should aim for 2.7 litres of water per day, as suggested by Mayo Clinic.
To keep you drinking water all day every day try carrying a water bottle with marked measurements.
12. Plan your week ahead.
Just saying you’re going to drink 15 cups of water, prepare meals, or workout at least 3 times a day isn’t going to help you shed off calories and fats unless you think about how these changes will fit into your lifestyle, according to Libby Mills, a lifestyle coach.
Maybe you are a mother with a job and kids, and you just can’t find the time to get a daily workout.
So, plan to come up with a routine that works for you.
13. Keep a journal
A super-easy way to plan your week ahead is by keeping a food and exercise journal.
Writing down your daily food intake, exercise routines, and schedule can significantly help you stay on track and be consistent.
Make sure to create a realistic and achievable short-term and long-term goals for yourself — and then celebrate your successes (this is very important).
14. Build a support system
Join with a buddy who has time to go for walks with you, share low-calorie recipes, and offer helpful advice when you coax yourself.
As responsibility pals, you can encourage one another to meet your goals and keep each other motivated to stay on track.
Moreover, exercising together can improve the quality of life, reduce stress levels, and extend your workout time, according to a study.
15. Stay motivated.
Has there ever been a time when you felt really happy, strong, and healthy?
Find a picture of yourself during this time and keep it visible (in your bathroom) to keep motivating yourself.
Or, you can keep a print photo of someone who is your fitness inspiration on the wall of your room.
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