Weight Loss Tips for Women

Women try all kinds of crazy things to lose weight, but most do not really work. Diet and exercise are really the best ways to get rid of pounds and keep them off, but it does not hurt to have a few scientifically proven weight loss tips for women to help you.

Women try all kinds of crazy things to lose weight, but most do not really work. Diet and exercise are really the best ways to get rid of pounds and keep them off, but it does not hurt to have a few scientifically proven weight loss tips for women to help you.

Weight loss is big business and obesity is an equally big problem, so you can be sure that there is enough research to steer us in the right direction. However, there are many weight loss tips that do not add much, and will ultimately be a waste of time to try them.

Here are 20 weight loss tips for women supported by new scientific studies and proven to work. PS If you read this, most will work for you too!

1.Take your time to eat.

There is a reason why most skinny people do not usually eat their food quickly, and it is not because they are politer than the rest of us. Studies show that when you eat slowly, it gives your brain the time to catch your mouth, so it sends the signal that you are full to your stomach, no matter how much food you have eaten. (1)

2.Try to be Observant to know how you feel when Taking Meals

Have you ever really enjoyed what you eat? Have you been stressed and in a hurry or bored or depressed the last time you ate something?

When you become aware while eating, there are a number of things that will happen; you will find that you use food to comfort yourself, and you will also notice how much food you eat when you are emotional. (2)

Be sensible.

3.Use smaller plates and larger utensils.

You’ve probably heard this before, but there are several studies that prove this! A study in Japan found that the larger the group of chopsticks that participants used when eating, the less they ate. It is safe to say that the same applies to forks and spoons. (3)

weight loss tips small plates

The eyes are easily misled, so if you have the same amount of food on a smaller plate (versus a larger one), you think you eat more than you are.

4.Drink lots of water.

I know you heard the battle cry to stay hydrated when you try to lose weight, and it really makes a big difference.

Researchers split a group of overweight women into two and drank half a liter of 16 ounces of water before they ate a meal, and the other half did not. After 12 weeks the woman who drank the water lost an average of 4 pounds more.

By staying hydrated, you can also prevent you from eating mindlessly and feeling hungry if you are really bored!

Read Also: How Much Water Should you Drink per Day

5.Cook with coconut oil.

A common mistake that dieters can make is to reduce healthy fats from their diet. Coconut oil contains triglycerides, which are fats that help with metabolism.

The use of coconut oil in weight loss is supported by science with multiple studies. It increases your metabolism by at least 120 calories per day, and it also reduces your appetite. (5)

6.Drink green tea.

Green tea has so many great benefits that you should drink it while you read this. It has powerful antioxidants and healing substances.

green-tea

The mixture of catechins and caffeine in green tea work together to help you burn fat, and it has other substances that can normalize blood sugar levels. (6)

Taking a green tea supplement can also help if you are not a big fan of drinking green tea (it can be a bit bitter).

7.Snuff peppermint to control cravings.

Peppermint in itself already has health benefits, but the sniffing of the oil that is extracted from it can help you lose weight!

Peppermint oil seems to distract you from your hunger and show your brain that you are not hungry when you sniff every few hours. (7) It has been used for centuries as a natural remedy for abdominal pain and nausea, so it makes sense that it loses the muscle cramps that cause hunger.

8.Avoid drinking empty calories.

If you are on a diet and have not yet given up your morning spoon, it’s probably time to tackle your Starbucks addiction. Sugar-based beverages have been scientifically proven to contribute to obesity.

One study showed that drinking sugary drinks without diet changes increased the risk of obesity in children by almost 60%! (8)

A 16-ounce latte can contain up to 300 calories, even if it is fat and a soda of the same size contains about 185 empty calories that your body can not really use as fuel.

Choose black coffee or just add a splash of cream!

9.Load on fibers with fresh fruit and vegetables.

Fiber is the part of a plant that takes a while to digest, so that it can make you feel full for longer.It has been proved by research that eating high fiber fruits & vegetables reduces appetite by 22% (9)

It is important to eat your vegetables anyway, because they are full of nutrients that you need to keep you healthy.

10.Stay away from processed food.

There is a huge difference between the pre-packaged turkey slices that you buy at the store and a freshly baked bird. They may have the same calories and the same ingredients, but that’s where the similarities end.

foods high calories

When food is processed and on the shelf for a while, it can lose fiber and other nutrients. Studies show that they do not satisfy both hunger and fresh food and allow you to arrive. (10)

The best way to lose weight is to stick to fresh, whole foods that are as close as possible to their natural state.

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11. Reduction of sugars and starch

The most important part is to cut down on sugars and starch (carbohydrates).If you do that, you decrease hunger levels and eat much less calories (11).Instead of burning carbohydrates for energy, your body begins to feed with stored fat.

Another advantage of cutting carbohydrates is that it lowers insulin levels, causing your kidneys to lose excess sodium and water from your body. This reduces swelling and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of this way of eating, both body fat and water weight. The low-carbohydrate group eats up to satiety, while the low-fat group is low in calories and hungry.Cut the carbohydrates and you automatically start losing calories

It is a fact that, if you eat a high-carbohydrate meal, you want to snack. When researchers had a group of people with a high carbohydrate diet and another with a low-carbohydrate diet, high-carb people willingly eat 81% more than low-carb people. (11)

Participants in a study in the UK discovered that people who eat healthy food lose more weight when they eat less carbohydrates. (10) They lost an average of 6.39 pounds more than the other groups.

12.Download an app for weight loss.

Weight loss apps are the easiest and cheapest way to hire a weight loss coach without having to talk to someone. They follow your food, calories, physical activity, make meal plans and even connect you with other people who are on the same path.

Using a smartphone app helps you lose weight and outlast the use of website support or keeping a weight loss agenda.(12)

13.Eat more at home.

We all love to eat out, but it is easy to sabotage a restaurant-style diet. We eat larger portions when we are away, and we do not pay attention to what we eat, because we are too busy talking to the people we are or we are rushing.

Women give 60% more often to cravings and temptations when they go out to eat than when they are at home. (13)

14.Eat a snack with protein before going to a party.

Speaking of going out, some of us are not so good at mastering our urge to nosh when there are hor d’oeuvres involved. If this sounds like you, you have some protein before you go out.

protein shake with iced coffee for weight loss

A small portion of protein before you eat something is actually a great idea (try a weight loss smoothie!). A meta-analysis of 28 studies agrees that people who do this eat less while eating and losing weight.They become full faster and do not have so many desires. (14)

15.Do not sleep with the light on.

According to Psychology Today, “sleep is an underestimated tool in the arsenal for weight control.” Bad sleep is one of the biggest risk factors for getting overweight. (15)

Women are worse off than men in the dormitory, so this puts them at a greater risk for obesity. They need at least 20 minutes per night than men, but they report sleeping problems more often. (16)

By sleeping with the light, you reduce your ability to produce melatonin, and the less you have, the worse your sleep quality.

16.Start a weight loss journal.

If you keep track of your weight loss process, you can lose weight and keep you on track. Food journals and training logs can show you where, when and why you may not be on the right track.

They can also remind you of what works well and how far you have come. Sometimes we forget to support ourselves by celebrating our victories. (17)

17.Drink hot water for a meal.

It may seem weird, but drinking hot water for a meal instead of cold water can increase your metabolism by up to 30%! (18)

Drinking water before eating makes you feel full, regardless of the temperature, but it helps you burn better carbohydrates for up to 40 minutes after you have drunk it. However, the water temperature does not have to burn your tongue. Heat it to 98.6 degrees for the best result. (18)

18. Lift weights 3 times a week

You do not have to exercise to lose weight on this plan, but it is recommended.

In achieving this it best you visit the gym at least 3 times in a week to Warm up and lift some weights.

By lifting weights, you burn a lot of calories and you prevent your metabolism from slowing down, which is a common side effect of losing weight (11).

Research into low-carbohydrate diets shows that you can even get a little muscle while losing significant amounts of body fat (13).

If lifting weights is not an option for you, it is sufficient to do some cardio training such as walking, jogging, running, cycling or swimming.

Summary:It is best to do some kind of resistance training, such as weight lifting. If that is not an option, cardio training is also effective.

19.Occasionally Try to take “Carb Refeed” atleast once in a week

You can take a day off per week, where you eat more carbohydrates. Many people prefer Saturday.

It is important to stick to healthy carbohydrate sources such as oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carbendag – if you do more than once a week, you do not see much success in this plan.

If you must have a cheating game and eat something unhealthy, do it on this day.

Be aware that cheat meals or carbohydrate supplies are NOT necessary, but they can stimulate some fat-burning hormones such as leptin and thyroid hormones (14).

During your refeed day you will gain some weight, but most of it is water weight and you will lose it again for the next 1-2 days.

Summary:A day a week where you eat more carbohydrates is perfectly acceptable, although not necessary.

20. Eat proteins, fats and vegetables

Each of your meals must contain a protein source, a fat source and low-carbohydrate vegetables. By preparing your meals in this way, your carbohydrate consumption is automatically brought to the recommended range of 20-50 grams per day.

Protein sources:
Meat: beef, chicken, pork, lamb, etc.
Fish and seafood: salmon, trout, shrimps, etc.
Eggs: whole eggs with the yolk are the best.
The importance of eating a lot of proteins can not be overestimated.

This has shown that it stimulates the metabolism with 80 to 100 calories per day (6, 7).

Diets with a high protein content can also reduce the desire for and obsessive thoughts about eating by 60%, reduce the desire for late night snacking by half and make you so full that you automatically eat 441 fewer calories a day – just by add protein to your diet (10). Take Proteinous nutrients if you are really serious about losing some ponds of weight.

Low-Carb Vegetables:
Broccoli
Cauliflower
Spinach
tomatoes
Kale
Brussels sprouts
Kool
chard
Lettuce
Cucumber
Full list here.
Do not be afraid to load your plate with these low-carbohydrate vegetables. You can eat huge amounts of food without needing more than 20-50 net carbs per day.

Fat sources:
Olive oil
Coconut oil
Avocado oil
Butter
Eat 2-3 meals a day. If you are hungry in the afternoon, add a 4th meal.

Do not be afraid to eat fat, because at the same time trying to be both low-carbohydrate and low-fat, is a recipe for failure. You feel miserable and leave the plan.

Summary:Compose each meal from a protein source, a fat source and low-carbohydrate vegetables. This brings you in the carbohydrate range of 20-50 grams and significantly reduces your hunger level.

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