When it comes to weight loss, women face unique challenges. But sustainable, healthy weight loss is possible with the right tips and tricks.
For starters, try to drink water instead of sugary sodas or fizzy flavored drinks. It will help you cut back on calories and bloating. It’s also a good idea to add protein to your diet.
1. Get enough sleep
It’s no secret that getting enough sleep is essential for a healthy lifestyle. Studies show that sleeping less than fast weight loss women seven hours per night is linked to poorer food choices, increased hunger and calorie intake, and decreased physical activity, all of which can lead to weight gain.
In addition, not getting enough sleep can also disrupt the body’s hormones, including ghrelin and leptin, which regulate appetite and hunger. Sleep deprivation can also affect metabolism by causing the body to store fat instead of burning it. This can make it more difficult to lose weight.
2. Eat a healthy breakfast
Breakfast is a great opportunity to get in healthy fats, protein, and fiber. It’s best to aim for a balanced breakfast of around 350-500 calories and include a source of lean protein, filling carbohydrates (like whole grains or veggies) and healthy fats, says Zumpano.
Skipping breakfast can throw off the balance of your hunger hormones, leaving you feeling hungry all day and likely to eat more than necessary. Try eating something like eggs, oatmeal or a smoothie to fuel your body. It can also be a good time to add in some fruit or vegetables.
3. Drink water
Drinking water can help you burn more calories, especially when you replace caloric beverages with it. Boosting water intake could also make your stomach feel full so you eat less, which can help with weight loss.
To help you stick to your water goal, try using a tracker app on your phone or writing down your daily water intake on a sheet of paper. Another idea is to use physical prompts like large paper clips and line them up so you’re reminded all day long to drink your water!
4. Move your body
The fastest way to lose weight is by eating a healthy, balanced diet and exercising regularly. Try to get a balance of lean protein, whole-grain carbohydrates, and healthy fats.
Walking is a great exercise to get in shape, and you can even mix up your routine with interval training. By walking fast for one minute, then returning to a regular pace for two minutes, you can increase the calorie burn during your workouts.
You won’t find any gimmicks on this list – just sustainable and healthy weight loss tips to help you feel your best!
5. Stay hydrated
Hydration is important for so many reasons, including weight loss. Being properly hydrated can help suppress appetite, reduce hunger pangs (dehydration can mask these feelings), and increase energy levels mid-day.
Water can also help prevent bloating by keeping waste moving through the digestive tract. It helps the kidneys filter toxins and waste while allowing the organs to retain essential nutrients and electrolytes. It can also help with digestion by softening or loosening hardened stools. It can also boost energy levels during workouts by promoting heat dissipation via sweat.
6. Eat a variety of foods
The key to successful, sustainable weight loss is eating a variety of healthy foods. This includes a wide array of vegetables, fruits, whole grains, protein, and fiber.
In addition to being filling, proteins also promote satiety and help to manage cravings. Choose lean meats and poultry, fish, eggs, beans, legumes, nuts and seeds.
Adding spices like cayenne pepper, cinnamon and ginger can also help boost your metabolism. Try spicing up your eggs for breakfast or making yourself a warm bowl of chili for lunch. These simple tips can help you achieve your goals faster and feel healthier!
7. Eat less than you think
If you’re hoping to lose weight, skipping meals and starving yourself aren’t the answer. In fact, they’re likely to lead to more hunger and eventually backfire.
Instead, focus on eating smaller portions throughout the day. Try using smaller plates, bowls and spoons.
Eat more protein to feel fuller, and choose higher-fiber foods like fruits and vegetables. This may help your metabolism burn more calories. Be sure to talk with your doctor before beginning any diet or exercise program. Also, don’t forget to get enough sleep! Your body needs it.
8. Avoid processed foods
Processed foods are loaded with sugar and salt, making you eat too many calories. They also contain little to no nutrients. Choose minimally processed foods like washed and pre-cut veggies, roasted nuts and whole grains.
Try cooking meals at home more often, or eating out at restaurants that serve whole ingredients. Use a food tracking app to help you stay accountable! Choose protein-rich foods to promote satiety and reduce hunger. These include meat, fish, eggs, beans and legumes. Add in lots of fiber, too! It’s the most filling.
9. Drink lots of water
Water is important for weight loss because it helps the body burn fat and aids digestion. It is also a natural appetite suppressant. Drink a glass of water before each meal and snack to reach your daily fluid intake goals.
In addition to plain water, try adding a healthful add-in to your water such as cucumber slices, mint, fresh ginger or slightly mashed pieces of seasonal fruit. This will add flavor to your water and help you stay motivated to sip your water throughout the day.
10. Stay positive
A positive attitude can help you stay motivated, even when things get difficult. It can help you make better decisions and keep you going when you feel like giving up.
When you find yourself beating yourself up for polishing off a bag of chips or sleeping in instead of going to the gym, remember the positive changes you are making and try to stay focused on your goal.
Conclusion
It’s also important to focus on your accomplishments — maybe you fit into a smaller size of clothes, or you can run a mile faster than before.