Losing weight as a woman can be challenging, as society often tells us that our bodies are not good enough, and it puts a lot of pressure on us to look a certain way. And with the hormones that wreck our bodies during menstruation, pregnancy, and childcare, it can be tricky to eliminate the excess weight.
However, it is possible to achieve a healthy weight, and the goal can be achieved with the proper guidance. This blog will discuss the best ways for women to lose weight and provide practical tips to help you reach your goals.
Never Skip Meals
It can be pretty tempting to skip your meals entirely to lose weight. However, this can do more damage than good. For instance, if you skip breakfast, you’ll find yourself snacking more throughout the day, leading to weight gain instead of weight loss.
Therefore, there are better ways to go when trying to lose weight than skipping meals, as it can lead to weight gain over time. When you don’t eat for a few hours, your body goes into “starvation mode” and stores fat, making it difficult to lose weight. Instead of skipping meals, eat smaller portions throughout the day, spread out over several hours.
Make sure to eat a heavy breakfast composed of proteins, which leaves you feeling fuller for longer. This includes eggs, oats, seed butter, sardines, and nuts.
Eat Your Meals at the Scheduled Time
Eating your meals at the scheduled time daily will help your body adjust and get into a healthy eating routine. It is also essential to listen to your body and stop eating when you feel full. This way, you don’t overeat and can avoid unnecessary calories.
Eat More Portions of Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals, and fiber. Eating more of these foods can help you stay full longer and reduce cravings for unhealthy snacks. Try to include various colored fruits and vegetables into your daily diet, as they are packed with essential nutrients that your body needs.
Drink Lots of Water
Staying hydrated is important for overall health, weight loss, and skin health. Drinking plenty of water throughout the day helps you stay hydrated and feel fuller, making you less likely to snack on unhealthy foods. Research shows that drinking water regularly increases the number of calories burned.
And to avoid overeating, it’s recommended to drink a glass of water approximately 40 minutes before meals. This reduces your food intake, ensuring you eat just enough to fuel your body,
You cannot lose weight and have your body toned without exercise. So make a point of exercising. It helps burn calories, build muscle, and improve overall health. Some essential exercises include:
Do More Cardio
Cardio exercise is an effective way to burn calories and lose weight. Examples of cardio exercises include running, walking, swimming, biking, and dancing. Aim for 30 minutes of cardio exercise daily to see results. You can get the best cardio equipment at online stores such as cardioonline, so be sure to check them out.
Lifting weights is a great way to build muscle and burn fat. If you are new to weight lifting, start with light weights and gradually increase the weight as your body becomes stronger. When lifting weights, it’s better to consult an expert if you are just starting out to avoid overexerting your body or injuries. If going solo, start with the lowest weight and increase as your body adjusts.
Do Hiit (High-Intensity Intervals Training)
High-intensity interval training (HIIT) is an effective way to burn fat and get in shape quickly. It is a form of exercise in which you alternate between short bursts of intense activity and rest periods. Sometimes staying consistent is challenging; therefore, finding an exercise buddy is crucial as they keep you accountable and motivated to meet your weight goals.
Alternatively, consider hiring a personal trainer, it can either be at the gym or they can come to your place. The best part about having a personal trainer is that they will curate a meal plan according to your needs and ensure you never miss a day of exercise. Yes, they can be a little expensive, but they are worth every penny.
Eat Fiber-Rich Foods
Fiber is an important part of a healthy diet; it helps keep you feeling full and slows down digestion. They also help to regulate blood sugar levels. Research shows that if you increase your dietary fiber intake by approximately 14 grams per day, your calorie intake reduces by 10%, and if you keep this habit for about four months, you’ll lose about 1.9 kg.
Some fiber-rich foods include wholegrain bread, peas, pasta, brown rice, fruits, and vegetables.
Eat Protein-Rich Foods
Protein is an important macronutrient for weight loss and can help to keep you feeling full for longer. Studies show that a high-protein diet can curb your craving and boost your metabolism. Therefore, protein-rich foods, such as lean meats, fish, eggs, and legumes, can help you reach your weight loss goals.
Cut on the Junk Food
Junk food is high in calories and low in nutrients, so it is important to limit how much you eat. Try to cut back on unhealthy foods, such as chips, cookies, and candy, and focus on eating more whole, nutritious foods.
Avoid Fad Diets
Fad diets can be tempting, but they are usually ineffective and may not provide you with all the nutrients your body needs. Instead of following a fad diet, focus on making healthy, sustainable changes to your diet and lifestyle.
Choose Healthy Snacks
Snacking can be an important part of a healthy diet if you choose the right snacks. They help you minimize your hunger between meals. Opt for healthy snacks with high protein and fiber content, such as nuts, fruits, veggies, and yogurt, instead of unhealthy snacks like chips and candy.
Reduce Your Sugar Intake
Sugar is a source of empty calories and can cause weight gain if consumed excessively. Try to reduce the amount of added sugar in your diet, such as in sweetened beverages, and opt for natural, unsweetened foods instead.
Reduced Intake of Processed Foods
Processed foods, such as white bread and pasta, should be avoided as much as possible. This is because they have a high calorie, sugar, and sodium content and are low in nutrients like fiber, proteins, vitamins, and minerals essential for your body. It has been noted that processed food in women is associated with weight gain and can cause a spike in blood sugar levels.
You should choose whole foods like healthy fats, legumes, vegetables, fruits, and lean proteins.
Get Enough Sleep
Getting enough sleep is important for overall health and can help with weight loss. Research shows that people have a high chance of obesity if they sleep for less than 5 hours every night. So, aim to get at least 7-8 hours of sleep per night and stick to a consistent sleep routine.
Studies also show that if your body doesn’t rest well at night, your metabolism goes down, which causes your body to store unused energy as fat, thus causing weight gain. Insufficient sleep also triggers the production of insulin and cortisol in your body, which encourages fat storage.
Practice Eating Slowly
Mindful eating is something every woman looking to lose weight should observe. Eating slowly can help you feel fuller faster and eat fewer calories. Try to take your time when eating, and focus on the taste and texture of each bite.
Since our lives are busy, we tend to eat faster to rush back to our jobs, not knowing that we are doing more harm to our bodies. So if you want to maintain a healthy weight, practice the following:
- Instead of eating on the go, take time and order your food in the restaurant, sit down, and savor food without a hurry.
- Eat in a quiet environment with your phone and TV off.
- Eat your food slowly. This gives you time to delight in every bite, and you will feel fuller faster, thus helping you avoid overeating.
- Choose your meals wisely. Eating unhealthy foods when you are away from the house is tempting, which worsens your weight loss goals. If there are no hotels near your workplace, take a packed lunch to eliminate the temptations.
Managing your Gut Bacteria
Your gut health highly influences your body weight. This is because it is host to numerous microorganisms, some of which increase the energy you obtain from foods, resulting in fat deposition and weight increase.
Some of the food you need to consume to maintain good gut bacteria include:
- Eating a variety of fruits, vegetables, and grains
- Fermented foods, such as yogurt, sauerkraut, kimchi, and kefir, inhibit the growth of bad bacteria in your gut as they contain probiotics which help increase the production of favorable bacteria. Research shows that Fermented foods such as kimchi have anti-obesity properties, while kefir promotes weight loss in women.
- Prebiotic foods can be found in fruits and vegetables, such as bananas, onions, leeks, and avocado. These stimulate the growth of good bacteria that assist in weight control.
This is a pattern of eating where the person practicing it needs to fast and eat at intervals. Note you must maintain a healthy diet for it to work. The most popular forms of intermittent fasting include:
- The 16/8 fasting method: With this method, you fast for 16 hours and eat within the 8-hour window. Most start in the evening and fast till the next day around noon.
- 5/2 diet: With this method, you fast for 2 days a week and eat on the remaining 5 days and must maintain a caloric intake of 500-600 on your fasting days.
Women battle weight loss challenges due to hormonal imbalance and weight gained during pregnancies, which is pretty hard to shed. Yes, we are told to be comfortable in our bodies, but nothing should stop us from wanting better for ourselves. The tips in this article are best suited for women looking to lose weight.