Ditching the kilo’s can be frustrating, especially when our male counterparts seem to drop the kilo’s way faster than us. This is mainly because they usually have a higher percentage of muscle which leads to a faster metabolism.
So many factors play a role in weight loss for women, studies show that everything from sleep quality to stress levels can have a major impact on hunger, metabolism, body weight, and belly fat.
Unfortunately, there is no quick fix when it comes to losing weight, but there are some basic principles that if you create habits out of, we guarantee the results will astound you.
Here are our top 12 weight loss tips for women.
Cut Down on Refined Carbs
This seems obvious, and we know easier said than done. But these foods spike blood sugar levels, increase hunger, and are associated with increased body weight and belly fat.
Drink More Water
Studies also show that drinking water before a meal can increase weight loss and reduce the number of calories consumed by around 13 %. What’s more drinking two glasses of water (500 ml) can temporarily increased the number of resting calories burned by 30%.
Load up on the Protein
Following a high-protein diet can cut cravings, increase feelings of fullness, and boost metabolism. When it comes to lean proteins, choose chicken breast meat, without the skin, instead of deep-fried wings or drumsticks. Pick up a pork steak rather than a lamb chop for the braai. Opt for grilled fish, rather than battered fish ’n’ chips, which will be soaked in oil.
Resistance training builds muscle and increases endurance. If you aren’t part of the gym then using your body mass and Googling how-to training sessions are perfectly acceptable and effective. Resistance training is especially beneficial for women over 50, as it increases the number of calories that your body burns at rest. It also helps preserve bone mineral density to protect against osteoporosis.
Set a Regular Sleep Schedule
What if we told you that getting at least seven hours of sleep each night will increase your weight loss success by up to 33 %. And furthermore, sleep deprivation is associated with increased body weight and higher levels of ghrelin, the hormone responsible for stimulating hunger.
Fill up on Fiber
Adding more fiber to your diet is a common weight loss strategy to help slow the emptying of your stomach and keep you feeling fuller for longer. Without making any other changes to diet or lifestyle, increasing dietary fiber intake by 14 grams per day has been associated with a 10% decrease in calorie intake and 1.9 kg of weight loss over 3.8 months. Nobody needs an excuse to load up on fruits, vegetables, legumes, nuts, seeds, and whole grains.
Selecting healthy, low-calorie snacks is a great way to lose weight and stay on track by minimizing hunger levels between meals. Choose snacks that are high in protein and fiber to promote fullness and curb cravings. Whole fruit paired with nut butter, veggies with hummus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-lasting weight loss.
Keep Stress Under Control
Some studies suggest that increased stress levels can contribute to a higher risk of weight gain over time. Stress may also alter eating patterns and contribute to issues like emotional eating, overeating and binging.
High-intensity interval training, also known as HIIT, can decrease belly fat, increase weight loss, and has been shown to burn more calories than other activities, such as biking, running, and resistance training.
Take a Probiotic Supplement
Probiotics can promote weight loss by increasing the excretion of fat and altering hormone levels to reduce appetite. In particular, Lactobacillus gasseri is a strain of probiotic that’s especially effective.
practicing yoga can increase fat burning and also decrease stress levels and anxiety — both of which may be tied to emotional eating.
Chewing food either 150% or 200% more than normal reduced food intake by 9.5% and 14.8%, respectively. Although we not actually sure how many more chews in each bite that adds up to!
Many different factors play a role in weight loss, and some extend far beyond diet and exercise. It takes roughly three months for a new habits to form, why not start now with these 12 very easy strategies which will promote healthy and sustainable weight loss.
Date Published: 15 April 2021