It’s not a secret that regular exercise and diet play a significant role in weight loss for women, but they are not the only two factors.
There are plenty of other important factors involved.
According to a recent study, everything from stress and anxiety levels and sleep quality can have a significant impact on body weight, belly fat, metabolism, and hunger.
The good news is that if you can only make a few small adjustments in your daily routine, it can provide you with awesome benefits when it comes to losing weight.
So, in today’s post, I’m going to list the top 10 weight loss tips for women:
1. Limit refined carbs
Refined carbs are extensively processed, and hence, the amount of micronutrients and fibre in the final product is very low.
These refined foods increase hunger, raise blood sugar levels, and are associated with increased belly fat and body weight.
That’s why it’s a very good idea to limit your intake of refined carbs like pasta, white bread, and other prepackaged foods.
Instead, try whole-grain products such as brown rice, oats, barley, and buckwheat.
2. Include resistance training program to your workouts
Adding resistance training help build muscle and boost endurance.
It’s particularly very beneficial for women who are over 50 because it improves the number of calories that your body burns when not working out.
Also, it helps maintain bone mineral density to protect against osteoporosis.
Performing bodyweight exercises, using gym equipment, and lifting weights are only a handful of ways to get started.
3. Drink plenty of water
Drink more water.
It’s the easiest and also the most effective way to lose weight without putting any effort.
According to a study, drinking 500 ml of water temporarily improved the number of calories burned by 30% right after 30 to 40 minutes.
Likewise, drinking water right before a meal can reduce the number of calories consumed by around 13% and increase weight loss.
4. Consume more protein
Protein such as eggs, seafood, meat, dairy, poultry, and vegetables are a significant part of a healthy diet, particularly when it comes to losing weight.
According to studies, sticking to high protein diet can minimize cravings, boost metabolism and increase feelings of fullness.
Another study also discovered that consuming protein just by 15% decreased daily calorie intake by an average of 441 calories — which result in 11 pounds (or 5kg) of weight loss.
5. Do more Cardio
Aerobic exercise improves your heart rate which helps burn extra calories.
According to studies, including more cardio into your workout routine can result in dramatic weight loss — particularly when you combine with a healthy diet.
For great results, try to do at least 30-40 minutes of aerobic exercise per day.
6. Set a regular sleep schedule
According to studies, getting enough sleep can be just as important as diet and exercise to lose weight.
Many studies have found that sleep deprivation with increased body weight and food cravings.
In fact, according to a study in women, getting at least 7 hours of sleep every night and improving the overall sleep quality increased the chances of weight loss success by at least 33%.
7. Keep a food journal
Make healthier choices using a food journal to keep track of what you eat and make yourself accountable.
It also makes it super easier to count calories, which can be a great strategy for weight management.
Not only that, but a food journal can also motivate you to stick to your goals, which may result in greater weight loss in the long term.
8. Fill up on fibre
Including more fibre to your diet is a great way to lose weight, because it helps you feel fuller for longer periods and slow down the emptying of your stomach.
Without changing any other changes to lifestyle or diet, simply intaking more fibre by 14 grams every day has been associated with a 10% decrease in calorie intake and 4.2lbs (1.9) of weight loss, over 3.8 months.
Seeds, nuts, legumes, vegetables, fruits, and whole grains are all great foods of fibre.
9. Practice mindful eating
Try eating slowing and focus your attention on how good your food tastes, feels, and smells.
During your meal, minimize external distractions.
This mindful eating practice helps improve healthier eating habits and is a very powerful way of increasing weight loss.
According to studies, eating slowly has been associated with enhancing feelings of fullness, which in return may lead to dramatic reductions in daily calorie intake.
10. Snack smarter
Choosing low-calorie, healthy snacks are an awesome way to lose a lot of weight and is also a great way to stay on track my slowing down hunger levels between meals.
Select snacks that are high in fibre and protein to curb food cravings and promote fullness.
Pairing whole fruit with butte, Greek yoghurt with nuts, vegetables with hummus are excellent examples of smart snacks that can help in weight loss in the long term.
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