Top 10 tips for losing weight for women 2020
- 1- Reduce the number of refined carbohydrates:
- 2- Add resistance training to your daily routine:
- 3- Drink more water:
- 4- Eat More Protein:
- 5- Organize your sleep times:
- 6- Do More Cardio Exercises:
- 7- Make a diary of your food:
- 8- Get your fill with fibre:
- 9- Get used to eating consciously:
- 10. Eat your snacks smarter.
Dieting and exercising may be major factors for losing weight for women, but nonetheless many other factors also play an important role. In fact, studies indicate that everything from sleep quality to stress levels can have a major impact on hunger, metabolism, body weight and belly fat. Fortunately, making some small changes to our daily routine can give us big benefits when it comes to losing weight.
So here are the 23 best tips for losing weight for women:
1- Reduce the number of refined carbohydrates:
Refined carbohydrates undergo extensive processing, which reduces the amount of fibre and micronutrients in the final product. These foods increase blood sugar levels, increase feelings of hunger, and are linked to increased body weight and belly fat. Therefore, it is best to limit the type of carbohydrates found in white bread, pasta, and canned
foods. To replace it with whole grain products; Such as oats, brown rice, quinoa, buckwheat, and barley.
2- Add resistance training to your daily routine:
Resistance training builds muscle and increases stamina. It is especially beneficial for women over the age of 50,
because it increases the number of calories your body burns during rest. It also helps you maintain bone mineral
density, which prevents osteoporosis. So Lifting weights and using the equipment in the gym, or performing exercises that depend on body weight; There are some simple ways to get started.
3- Drink more water:
Drinking lots of water is an easy and effective way to promote weight loss with minimal effort. According to one
study, drinking half a litre of water led to a temporary increase in the number of calories burned by 30% after 30-40
minutes. Studies also indicate that drinking water before a meal can increase weight loss and reduce the number of calories consumed by about 13%.
4- Eat More Protein:
Protein-rich foods, such as meat, poultry, seafood, eggs, dairy products, and legumes, are an important part of a
healthy diet, especially when it comes to losing weight. In fact, studies indicate that a high-protein diet can reduce
appetite, increase feelings of fullness and boost metabolism. And a small study that lasted for three months found
that increasing protein intake by only 15% reduced daily calories by an average of 441 calories. Resulting in a loss of 5 kilograms.
5- Organize your sleep times:
Studies indicate that getting enough sleep may be very important in losing weight, as is diet and exercise. Multiple
studies have linked sleep deprivation with increased body weight and elevated levels of ghrelin, the hormone
responsible for feeling hungry. In addition, one study in women showed that getting at least seven hours of sleep
every night and improving overall sleep quality increases the likelihood of successful weight loss by 33 per cent.
6- Do More Cardio Exercises:
Aerobic exercise, also known as cardio exercise (exercise that raises the heart rate and stimulates the blood
circulation), increases the heart rate to burn extra calories. So Studies show that adding more cardio exercise to your
routine can lead to significant weight loss. So Especially when paired with a healthy diet. For best results, plan to do at least 20 to 40 minutes of cardio exercise every day, or about 150 to 300 minutes a week.
7- Make a diary of your food:
Using a food diary to track what you eat every day is an easy way to subject yourself to some kind of accountability
and to make healthy choices. So It also makes it easier for you to calculate calories, which can be an effective weight
management strategy. Moreover, this food diary can help you stick to your goals and may result in weight loss in the long run.
8- Get your fill with fibre:
Adding more fibre to your diet is one of the popular strategies for losing weight, as it helps slow your stomach
emptying and makes you feel full for longer. Also, an increase in dietary fibre intake by 14 grams per day is
associated with a 10% reduction in calories and a weight loss of 1.9 kilograms within about 4 months, without
making any other changes to the diet or any of your daily habits. So Fruits, vegetables, legumes, nuts, seeds and whole grains are all great sources of fibre, which you can enjoy as part of a balanced diet.
9- Get used to eating consciously:
Consciously eating involves minimizing external distractions while you eat your meal (such as watching TV while
eating). Try eating slowly, and focus your attention on the taste, appearance, smell and feel of what you eat. A
practice like this helps promote healthy eating habits and is a powerful tool to increase weight loss. Studies also
indicate that eating food slowly can enhance a feeling of fullness, and may lead to a significant decrease in the rate of calories consumed daily.
10. Eat your snacks smarter.
Choosing low-calorie, healthy snacks is a great way to lose weight and stay on the right track by reducing the level of
hunger between meals. ٍSo Choose snacks that are rich in protein and fibre to boost your feelings of fullness and
suppress your appetite. Whole fruits with peanut butter, vegetables with chickpeas, or Greek yoghurt with nuts are examples of nutritious snacks that can aid in long-term weight loss.
Many different factors play a specific role in the process of losing weight, and some of them extend beyond our following a specific diet or our exercise. So making some simple lifestyle adjustments can help women boost their long-term weight loss. Incorporating one or two of these strategies – that we talked about – into your daily routine can help you to maximize your results and promote your weight loss in a healthy and sustainable way.