Top 20 Weight Loss Tips for Women
While the internet is flooded with endless weight loss tips for women, finding the effective ones can be difficult. This is why we have prepared a list of weight loss tips that are entirely scientific and have a significant impact on weight management.
Want to know what other practices you can adopt for speedy weight loss? Then, keep reading to get more weight loss tips for females!
Effective Weight Loss Tips for Women
1. Drink Water
Drinking water, especially before meals, is one of the most effective weight loss tips for women. Water enhances metabolism by 24-30% in 1-1.5 hours and helps burn more calories.
According to a study by PubMed Central, individuals who drank 0.5-litre water half an hour before meals, lost 44% more weight. If you are willing to reduce body weight, follow this simple tip and see the results!
2. Drink Black Coffee
Black coffee is one of the most active agents for faster weight loss. It boosts metabolism by up to 50% and burns belly fat.
Further, black coffee stimulates the nervous system to signal the body to utilise fat cells as the primary energy source instead of glucose.
3. Opt for Intermittent Fasting
Intermittent Fasting (IF) is an eating pattern in which individuals practice a cycle of fasting and eating. The eating pattern focuses more on the time and frequency of eating than the food items being eaten.
According to studies, individuals who tried intermittent fasting have been successful in reducing weight. However, women looking for weight loss tips must adopt a healthy eating plan on non-fasting days and avoid over-eating.
4. Add Eggs to Breakfast
The list of fat loss tips for females focuses on eating whole eggs during breakfast. However, enough scientific evidence shows that including eggs instead of grain-based breakfast helps consume fewer calories for the next 36 hours and lose body fat and more weight.
If any women wish to avoid eggs during breakfast and other protein-rich food, they can get similar results.
5. Take Fibre Supplement
Fibres such as Glucomannan are highly associated with weight loss. This is because this variant of fibre absorbs water and remains in the gut for a while, which makes individuals feel and helps them to avoid fewer calories.
This fact can be scientifically supported as researches show that if individuals take even Glucomannan supplements can lose weight compared to those who did not take the same.
6. Drink Green Tea
Similar to coffee, green tea can help with weight loss among women. However, unlike coffee; Green tea has a low level of caffeine but is packed with powerful antioxidants called catechins. These antioxidants work synergistically with caffeine and increase fat burning.
Whether green tea is taken as a beverage or a green tea extract supplement, it can help women lose weight. No wonder why green tea is popular as one of the effective weight loss tips for women.
7. Say No to Refined Carbohydrates
Refined carbohydrates include grains and sugar whose nutritious and fibrous parts have been stripped off.
Research shows that refined carbohydrates can increase blood sugar levels quickly, further resulting in hunger, craving and more food intake after a while. Also, eating refined carbohydrates can lead to obesity. Therefore, women willing to lose weight but want to add carbohydrates in their diet; must combine with natural fibre.
8. Focus on Low-Carb Diet
Next in the list of weight loss tips for women include eating a low-carbohydrate diet. Women who want to lose weight quickly must consider adhering to a low-carb diet.
A low-carb diet plan can help women lose weight 2-3 times more compared to a low-fat diet. Further, a low-carbohydrate diet can help improve one’s health.
9. Practice Some Portion Control
To lose weight, women can undoubtedly rely on portion control. Portion control or counting calories is simply a process where individuals control their food intake and become aware of the food they are eating. In this eating plan, individuals can keep calories in check.
A medical study depicts that portion control can significantly reduce calorie intake by almost one-third resulting in 527 calories per day. If any female continues this eating strategy for a week, losing at least one pound would not be strenuous.
10. Opt for Probiotic Supplement
One of the best ways to lose weight for women is to take probiotic supplements. Studies show that taking a probiotic supplement can promote weight loss and prevent weight gain.
Women can opt for probiotic supplements containing bacteria from the lactobacillus group. This particular probiotic supplement can help people with obesity and belly fat.
Note: Not all probiotic supplements can provide the desired results. Such as probiotic supplements from Lactobacillus species (L. acidophilus) can lead to weight gain.
11. Add More Fibre
Eating more fibre can help women lose weight.
According to a publish in the Annals of Internal Medicine, individuals eating 30 grams of fibre each day can lose weight. Further, it also helps to lower blood pressure, enhance the body’s response to insulin and many more!
12 Say Yes to Vegetables and Fruits
Studies show, eating more fruits and vegetables have significantly resulted in reduced weight loss. This is because vegetables and fruits contain fibre and essential nutrients like vitamins and minerals, which helps to boost metabolism and essentially burn belly fat.
Fibres take time to digest, hence making individuals feel full for some time. Also, seasonal vegetables are good sources of antioxidants that curb obesity.
13. Make Time for Aerobics
Are you willing to lose weight but lack time to invest in the process? If yes, you must pick an aerobics exercise.
Aerobic exercise, physical activity makes individuals sweat, a by-product of fast heart beating and breathing. Aerobic exercise increases metabolism and helps to burn more calories in a day. Further, it helps to burn belly fat which builds up around vital organs and cause metabolic disease. Apart from aiding in weight loss, aerobic exercise helps to increase energy, boost blood circulation, reduce body fat, improve sleep, and enhance muscle endurance and many more.
14. Little Weight Lifting Is Good
An unhealthy or improper diet plan can result in muscle loss and metabolic slowdown, a condition called starvation mode. One of the best effective ways to prevent this is to do exercise such as weight lifting.
Weight lifting can help individuals boost metabolism and lose muscle mass. There is enough evidence that can prove this fact. Also, resistance exercise like weight lifting helps build a toned body and lose excess body fat.
15. Good Sleep Is Important
Ensuring quality and adequate sleep is one of the useful weight loss tips for women over 40. When women reach the threshold of 40, their sleep gets affected by several factors, including menopause, stress, medication and many more. In such cases, disrupted sleep can lead to weight gain. Subsequently, they need to maintain a healthy routine and get decent hours of sleep.
Also, individuals following a diet plan for weight loss must stress sleep along with diet and exercise. Researches have been conducted to establish a link between inadequate sleep to obesity. The results show a 55% high obesity risk in adults and 89% in children.
16. Overcome Food Addiction
Food addiction can lead to weight gain. Food lovers may experience a strong urge to eat foods that may affect health and result in excessive weight gain. If individuals cannot control their addiction to food, they must seek professional help.
In such cases, they must first learn to overcome their food cravings and consume healthy fruits and vegetables instead of unhealthy foods.
17. Add Whole Foods
Adding whole foods or single-ingredient food to the diet plan is one of the best tips to reduce weight for ladies.
Whole foods are naturally filling, meaning women dieters can go for a long time without eating other high-calorie foods. Therefore, if women dieters make a diet plan primarily based on whole foods, they can limit weight gain. Also, whole foods help to lower blood pressure and cholesterol levels.
18. Opt for Strength Training
Digging the internet for weight loss tips for women over 50? Opt for strength training. With increasing age, muscle mass declines in a process called sarcopenia. Muscle loss particularly starts at the age of 50 and affects metabolism, further slowing it down.
Strength training (bodyweight exercise and weightlifting) helps improve muscle strength, size and function but also help to reduce body fat and increase metabolism.
19. Chew Slowly
According to medical studies, chewing slowly can lead to fewer calorie intake and increased weight loss. On the other hand, chewing thoroughly makes it easier to swallow food, enjoy its taste, and help with digestion absorption.
These practices are a key component of mindful eating which prevents overeating and restricts effects related to obesity.
20. Take Supplements With Whey Protein
If women dieters fail to include enough protein in their diet plan via natural sources, they can opt for supplements such as protein powder.
If individuals replace some calories in their diet plan with whey protein, they can lose around 8 pounds over time and increase muscle mass.
What Food Items Should Women Avoid While Trying to Lose Weight?
To lose weight healthily, women dieters must avoid eating certain foods. These are discussed below,
- Sugary drinks
- Candy bars
- Pastries, cookies and cakes
- French fries and chips
- Certain types of alcohol
- High-calorie coffee drinks
- Foods containing added sugar
- White rice
- Energy and granola bars
- Sweetened yoghurt
- Processed meat
- Candied dried fruits
- Restaurant hamburgers
The above discourse on the top 20 weight loss tips for women can be highly beneficial when followed diligently. However, always consult a healthcare professional before opting for extreme weight reduction plans.