Exercises and diet are the key components or key features of weight loss tips for women.
But keep one thing in mind that many other factors also play a significant role in weight loss for women.
Many studies have proved that everything ranging from stress level to sleep quality may have a measurable effect on belly fat, hunger, metabolism, and body fat.
You know, making a few changes in your routine may offer you fantastic benefits and even proved helpful in achieving your dream of losing weight.
Exercises and diet are the key components or key features of weight tips loss for women.
Below given are the 23 best weight loss tips for women.
I hope these prove helpful to you.
So, let us begin.
1. Try to reduce the intake of Refined Carbs
You must limit the intake of refined carbs because these carbs undergo complex processing, which reduces the number of micronutrients and fiber in the end or final product.
These foods increase blood sugar levels and increase hunger level, body weight, and belly fat.
That is why it’s adequate to cut down refined carbs such as white bread, pre-packaged foods, pasta, and many more.
Try choosing whole-grain products such as brown rice, oats, quinoa, barley, etc.
2. Try adding Resistance Training to Your Daily-Routine.
You must try adding resistance training to your routine because this builds muscle and boosts endurance.
Importantly, it is beneficial for women over 50 years because it spikes calories that the system loses at rest.
This is also fruitful in preserving bone mineral density that helps protect against osteoporosis (1).
Lifting weights, performing weight exercises, utilizing gym equipment are some of the simplest methods to get begun.
Lastly, it is one of the best weight loss tips for women.
3. Try to drink More Water.
Try to drink more water because it is one of the easy weight loss tips for women with minimum effort.
Based on a small study outcome, drinking 500 ml of water boosted the count of calories burned by almost 30% after 30 to 40 minutes (2).
Some studies have also proved that having water before a meal may promote weight loss and reduce women’s calorie count by almost 13% (3).
4. Try eating more and more protein.
Try consuming protein foods that include meat, eggs, seafood, poultry, legumes, and dairy because these are a significant key to a healthy diet.
Most importantly, it is one of the best weight loss tips for women.
Some studies have found that above mentioned high-protein diet may eliminate cravings, boost the feelings of fullness(satiety), and even boost metabolic health (4).
A small 12-week study also conveyed that boosting the protein consumption by 15% reduced the daily calorie consumption by 441 calories, resulting in almost 5 kg of weight loss in those women (5).
5. Set a Regular Sleep routine
Some studies have proved that taking good quality and enough sleep is crucial for losing weight through exercise and diet.
Several pieces of research have linked lack of sleep with spiked body weight and high levels of ghrelin,
Note- ghrelin is the hormone that has the responsibility for stimulating hunger.
Additionally, one more study including women proved that taking a minimum of seven hours of sleep every night and enhancing sleep quality has increased the chances of weight loss in women by 33% (6).
6. Do Exercises like Cardio
Cardio exercise, also known as aerobic exercise, helps boost the heart rate that burns extra calories.
Studies have found that doing cardio exercise in routine may result in measurable weight loss — especially when combined with a healthy and calorie loss diet.
Combination of these two are one of the best weight loss tips for women.
For effective results, try aiming to do cardio for around 20–40 minutes each day, or almost 150–300 minutes weekly (7).
7. Try keeping a Food Journal
Try to use a food journal to keep track of whatever you intake is an acceptable way to maintain balance and make healthy switches.
Additionally, maintaining a food journal helps you stick to your aim and result in long-term weight loss chances.
In short, a food journal may be a practical weight loss tip for women.
8. Try to take more and more Fiber
Try adding more fiber in your routine diet as it is a standard weight loss technique to slow the speed of emptying of the stomach, and ultimately it helps one feel fuller for a more extended period.
Boosting dietary fiber consumption by 14 grams each day without making any changes in your lifestyle or diet has been linked with a 10% reduction in calories consumed and 1.9 kg of weight loss in almost 3.8 months (9).
Fruits, vegetables, nuts, seeds, legumes, and whole grains are some of the sources of fiber that you may easily add to your balanced diet and see the results.
9. Try Practicing Mindful Eating
Practice mindful eating can help in decreasing external distractions during the meal. Try to eat slowly and focus on the taste of your food, smell, and feelings.
This practice of mindful eating helps in promoting a healthier diet and good eating habits.
So, we can say that it is one of the powerful weight loss tips for women.
Studies have shown that eating slowly may increase fullness feelings, which means satiety and can even result in measurable reductions in daily calorie count (10).
10. Snack Smarter
Choosing healthy, low-calorie food is an effective tool to lose weight and maintain it by minimizing the level of hunger between meals.
Try to choose snacks stuffed with fiber and protein to increase the feeling of fullness and curb cravings.
Whole fruit combined with nut butter, veggies mixed with hummus, Greek yogurt combined with nuts are some of the nutritious and low-calorie snacks that may promote long-term weight loss.
11. Ditch the Diet
Although fad diets promise to promote weight loss quickly, you should keep one thing in mind that they can harm you when you focus on losing your weight and maintaining your health.
One study involving college women proved that erasing some foods from their diet routine has increased cravings and overeating.
Fad diets may also increase unhealthy eating habits and may result in yo-yo dieting. Both of them are detrimental to weight loss.
12.Try Squeezing in More Steps
When you cannot get involved in a full workout, try squeezing more steps into the day because it is an effective method to burn more and more calories and even promote weight loss.
It is found that non-exercise activity may be responsible for 50% of the calories that the body burns in a day.
Try choosing the stairs instead of the elevator, parking ahead from the door, or choosing to walk during the break are easy and simple strategies to increase the number of steps and sacrifice more calories.
13. Set Attainable Goals
Setting attainable goals might make it simple and easy to lose weight, especially in women.
SMART goals that you will set should be measurable, specific, achievable, time-bound.
The goals must hold you answerable.
For example, instead of just aiming to lose 10 pounds, try setting a goal to lose 10 pounds in a certain period, let’s say three months, by keeping track in a food journal, visiting the gym at least three times a week, or adding quality vegetables to your daily meal.
14.Try keeping your Stress Under Control.
Some of the studies have shown that an increase in stress level can result in a higher risk of gaining weight over time (11).
Stress not only modifies your eating patterns but even promotes the problems like binging and overeating.
Exercising, practicing yoga, listening to music, journaling, and hanging out with friends or family are some of the easy techniques to reduce your stress levels.
And ultimately, it will be a practical weight loss tip for women.
You must be thinking that what HIIT is.
HIIT is High-intensity interval training.
This typically pairs the bursts of movement with short periods of recovery to keep the heart rate uplifted.
Replacing cardio for HIIT for sometime in a week can result in weight loss.
HIIT may even help decrease belly fat, boost weight loss, and have also been proved to burn extra calories compared with other activities, like running, biking, resistance training, and many more.
16. Use Smaller Plates
Replacing a big plate with a smaller plate size can help promote portion control, aiding weight loss.
Although research remains inconsistent, one study proved that those who took a smaller plate consumed very little not only this, but they felt more satisfied too than those who took their meals on a normal-size scale (12)
Taking meals on a smaller plate can even command the portion size, limiting the risk of overeating and keeping calorie eating in check.
So, we can say that it is one of the best weight loss tips for women.
17. Try taking a Probiotic Supplement.
Probiotics supplements are beneficial bacteria that can be eaten through food to assist your gut health.
Studies have found that probiotics can even promote weight loss by boosting fat excretion and modifying the hormone’s level to decrease appetite (13).
Especially, Lactobacillus gasseri is a strain of probiotic supplement that is very effective.
Studies show even found that it may help decrease abdominal fat and overall weight of the body.
So, women can use this tip to lose their body weight.
18.Try Practicing Yoga
Yoga may even reduce the stress levels along with anxiety — both of them may be linked with emotional consumption.
Yoga has been proved to decrease binge eating and also prevent preoccupation with supplements from promoting healthy eating.
19. Chew Slower
Try making efforts to chew your meal thoroughly and slowly because it may boost weight loss by reducing the quantity of food you consume.
Based on a study, if you chew a bite 50 times significantly, it may reduce your calorie intake compared to when you chew a bite 15 times (14).
Another study proved that chewing meal either 150% or 200% more than casual might decrease your food consumption by 9.5% and 14.8%, accordingly (15).
20. Try eating Healthy Breakfast.
Having a healthy breakfast in the morning may help you start your day off on the right path, making you feel full( satiety) until your upcoming meal.
Studies have found that if you stick to a regular eating method, it can be associated with decreased binge eating (16).
Having a rich-protein breakfast has been proved to reduce hunger-promoting hormone levels called ghrelin.
This helps in keeping the hunger as well as appetite under control.
21. Try doing Intermittent Fasting.
Intermittent fasting includes alternative fasting and eating for a particular time every day.
Periods of fast usually last 14 to 24 hours.
Intermittent fasting is as efficient and significant as burning calories when someone is planning for weight loss.
It is also helpful in boosting metabolism by increasing the calories count burned at rest.
So, ultimately it is also one of the best weight loss tips for women.
22. Try Cutting Processed Foods
It is also the best weight loss tip for women.
You should try limiting processed foods because they are high in calories, sodium, and sugar — and very low in nutrients such as fiber and protein.
Studies have found that eating processed foods in high quantity is linked with gaining extra weight — specifically in women (17).
That is why it is an excellent way to either cut or limit processed foods and choose whole foods, like healthy fats, vegetables, lean proteins, fruits, legumes, and whole grains.
23. Cutting Back on Added Sugar
You will be shocked to know that the added sugar is one of the significant contributors to gaining weight, especially in women.
It is responsible for many health issues, like heart disease and diabetics.
Foods that are high in added sugar are stuffed with excess calories and lack the different vitamins and minerals, fiber, protein required by the body to thrive.
And this is because it is good to limit the consumption of sugary foods such as candy, fruit juice, soda, and sweets as it helps promote weight loss.
So, hence proved that it is one of the best weight loss tips for women.
I hope that you have understood these above-mentioned 23 weight loss tips for women.
These will surely be fruitful in reducing your overall body weight.
But please keep one thing in mind that before taking any step, please consult with a doctor.
“Good things come to those who wait.” So, be patient. Results will be seen gradually but definitely.
The Bottom Line
There are many factors that play a role in losing weight, and some are beyond Excersies and diet.
Try making small and simplechanges to your lifestyle because it can be helpful in supporting long-term weight loss especially among women.
If you indulge even one or two of these above mentioned ways in your routine then they may help in maximizing the results and support healthy and long-term weight loss.