Fortunately, in terms of weight loss, making a few small changes to your daily routine can be of great benefit.
Here are the 23 best weight loss guidelines for women.
1. Reduce refined carbohydrates
The refined carbohydrates are heavily processed to reduce the fiber and micronutrient content of the final product.
These foods raise blood sugar levels, increase hunger, and are associated with weight gain and abdominal fat gain.
Therefore, it is best to limit the intake of refined carbohydrates, such as white bread, pasta and pre-packaged foods. Choose whole grain foods such as oats, brown rice, quinoa, buckwheat, and barley.
2. Include resistance training in your daily work
Resistance training helps build muscle and endurance.
This is especially beneficial for women over 50, as they increase the calories burned at rest. It also helps maintain bone mineral density while preventing osteoporosis.
Lifting weights, using machines or doing body weight exercises are some simple ways to get started.
3. Drink plenty of water
Drinking plenty of water is a simple and effective way to reduce the burden and reduce the burden.
A small study found that drinking 500 ml of water can temporarily increase calorie burn by 30% after 30-40 minutes.
Research also shows that drinking water before meals can increase weight loss and reduce calories by about 13%.
4. Eat more protein
Protein foods, such as meat, poultry, seafood, eggs, dairy products, and beans, are an important part of a healthy diet, especially when it comes to weight loss.
In fact, studies have shown that eating a high-protein diet can reduce food cravings, increase satiety and promote metabolism.
A small 12-week study also found that increasing protein intake by only 15% can reduce daily calorie intake by an average of 441 calories, thereby reducing weight by 5 kg.
5. Set a regular sleep schedule
Research shows that adequate sleep is as important as diet and exercise for weight loss.
Many studies have linked lack of sleep with weight gain and levels of ghrelin, which is a hormone that stimulates hunger.
In addition, a study of women found that sleeping at least 7 hours a night and improving overall sleep quality can increase the likelihood of weight loss by 33%.
6. Do more aerobic exercise
Aerobic exercise, also called aerobic exercise, can increase heart rate and help burn excess calories.
Research shows that adding more aerobic exercise to your daily routine can lead to significant weight loss-especially when combined with a healthy diet.
For best results, try to make your body aerobic exercise for at least 20-40 minutes a day, or about 150-300 minutes a week.
7. Keep power log
Keeping food records to keep track of what you eat is an easy way to take responsibility and make healthier choices.
This also makes calorie counting easier, which can be an effective strategy for weight management.
Moreover, eating diary can help you achieve your goals and lose weight in the long term.
8. Consume more fiber
Adding more fiber to the diet is a common weight loss strategy that can help slow down the emptying time of the stomach and keep the stomach full for a long time.
If there are no other changes in diet or lifestyle, increasing the intake of 14 grams of fiber (dietary fiber) per day will reduce calorie intake by 10%, and reduce body weight by 1. 9 kilograms per 3. 8 months.
Fruits, vegetables, legumes, nuts, seeds and whole grains are excellent sources of fiber and can be used as part of a balanced diet.
9. Practice eating and eating
Mindful eating involves minimizing external distractions while eating. Eat slowly, focusing on the taste, appearance, smell and taste of the food.
This practice helps instill healthier eating habits and is a powerful weight loss tool.
Studies have shown that slow eating can increase satiety and lead to a significant reduction in daily calorie intake.
10. Snack wisely
Eating healthy, low-calorie snacks is a great way to lose weight and maintain a normal diet while minimizing hunger between meals.
Choose snacks that are high in protein and fiber to increase satiety and curb food cravings.
Whole fruits with nut butters, vegetables with hummus or Greek yogurt with nuts are all nutritious snacks that can lose weight for a long time.
11. Give up weight loss diet
Although popular eating habits usually lead to rapid weight loss, it does more harm than good to your waistline and health.
For example, a study of college women found that eliminating certain foods from their diets increases food cravings and overeating.
An outdated diet can also lead to an unhealthy diet, which is not conducive to long-term weight loss.12. Walk again
When you are pressed for time and cannot exercise in your daily activities, try to walk more during the day. This is an easy way to burn excess calories and increase weight loss.
In fact, it is believed that non-exercise activities can burn 50% of calories throughout the day.
Climbing stairs instead of elevators, parking your car outside or taking a walk at lunchtime are some simple strategies that can increase the total number of steps and burn more calories.
13. Set achievable goals
Setting achievable goals can make it easier for you to achieve your weight loss goals and prepare for success.
The achievable goals should be specific, measurable, relevant and time-bound. They should hold you accountable and guide you to develop a clear plan to achieve your goals.
For example, not only set a goal of losing 5 kg, but also set your own goal, that is to keep a food diary, go to the gym 3 times a week and add a portion of vegetables to each meal to make yourselfLose 5 kg in 3 months.
14. Keep the pressure under control
Some studies have shown that increasing stress levels over time increases the risk of weight gain.
Stress can also change eating habits and cause problems such as overeating.
Exercising, listening to music, doing yoga, writing a diary, and hanging out with friends or family are some simple and effective ways to reduce stress.
15. Try high-intensity interval training
High-intensity interval training (also known as HIIT) combines vigorous exercise with short periods of recovery to keep your heart rhythm fast.
Changing your aerobic exercise to HIIT every week can increase your weight loss.
HIITs can reduce belly fat, increase weight loss, and have been shown to burn more calories than other activities (such as cycling, running, and resistance training).16. Use smaller plates
Replacing boards with smaller options can help you control your parts and reduce weight.
Although the research is still limited and inconsistent, one study found that participants who used smaller plates ate less and felt more satisfied than participants who used regular-sized plates.
Using smaller plates can also limit food intake, which can reduce the risk of overeating and control calorie intake.
17. Take probiotic supplements
Probiotics are beneficial bacteria that can be eaten or used as a dietary supplement to support intestinal health.
Studies have shown that probiotics can promote weight loss by increasing fat excretion and changing hormone levels to reduce appetite.
EspeciallyLactobacillus gasseriis a particularly effective probiotic strain. Studies have shown that it can help reduce belly fat and overall weight.
18. Practicing yoga
Studies have shown that yoga can help prevent weight gain and increase fat burning.
Yoga can also reduce stress and anxiety-both may be related to emotional eating, which can lead to obesity.
In addition, yoga practice has been proven to reduce overeating and eating preferences while maintaining healthy eating habits.
19. Chew slowly
Consciously chewing food slowly and thoroughly can help you lose weight by reducing the amount of food you eat.
According to a study, compared with 15 chews each time, 50 food bites each time can significantly reduce calorie intake.
Another study found that chewing 150 or 200% more food than usual, reducing food intake by 9. 5% and 14. 8%, respectively.
20. Eat a healthy breakfast
In the morning, you can enjoy a wholesome breakfast to help you start the day on your right foot and stay energetic until your next meal.
In fact, studies have shown that eating regularly may reduce the risk of overeating.
High protein breakfast will reduce the level of the ghrelin hormone ghrelin. It can help control appetite and hunger.
21. Intermittent fasting
Intermittent fasting includes alternately eating and fasting within a specified time period every day. The fasting period usually lasts 14-24 hours.
In terms of weight loss, intermittent fasting is as effective as reducing calorie intake.
It can also help improve your metabolism by increasing the number of calories you burn while burning.
22. Limit the intake of processed foods
Processed foods usually contain higher calories, sugar and sodium, but lower content of important nutrients such as protein, fiber and trace minerals.
Studies have shown that eating more processed foods is related to overweight, especially among women.
Therefore, it is best to limit the intake of processed foods and choose whole foods such as fruits, vegetables, healthy fats, lean protein, whole grains and beans.
23. Reduce sugar content
Added sugar is the main cause of weight gain and serious health problems (such as diabetes and heart disease).
High-sugar foods contain more calories, but do not have enough vitamins, minerals, fiber and protein that the human body needs.
For this reason, it is best to minimize the consumption of sugary foods, such as sodas, candies, juices, sports drinks and sweets, to promote weight loss and improve overall health.
Summary
- Many different factors play a role in weight loss, some of which go far beyond diet and exercise.
- Some simple lifestyle changes can promote long-term weight loss.
- Even incorporating one or two of these strategies into your daily work can help you get the most results and promote healthy, sustainable weight loss.