It is not a secret that for many women each day that passes it can be more difficult to lose weight, not only because of the level of difficulty for the different metabolisms, but also because of other factors such as old age.
However, for those who carry out a daily routine that involves a healthy diet and constant exercise, it is clearly much easier to achieve their goals; however, even though they may not be key components of weight loss for them, other factors play a role. In fact, studies show that everything from sleep quality to stress levels can have a huge impact on hunger, metabolism, body weight, and belly fat.
Therefore, we show you the top 10 tips for women to lose fat, so that you can finally get the figure you want.
10 tips for women to lose fat
1. Cut down on refined carbohydrates
Refined carbohydrates are usually sugars or grains that have been stripped of their fibrous and nutritious parts. These undergo extensive processing, reducing the amount of fiber and micronutrients in the final product. These can raise blood sugar quickly, leading to hunger and cravings, associated with an increase in body weight and abdominal fat, as well as consuming more calories hours later.
Therefore, it is best to limit refined carbohydrates such as white bread, pasta, and prepackaged foods. And if you are going to consume carbohydrates, it is better to make sure that you are going to consume them with their natural fiber included. To do this, opt for whole grain products such as oats, brown rice, quinoa, buckwheat, and barley.
2. Drink lots of fluids
Drinking more water is an easy and effective way to promote weight loss with minimal effort. Therefore, you should drink plenty of fluids between meals, as it helps reduce hunger and fluid retention. In addition, the more water you drink, the more urine the body produces, and its elimination also releases toxins that impair the weight loss process.
Studies have shown that drinking water before a meal can increase weight loss and reduce the number of calories consumed by approximately 13%. (Davy et al., 2018)
Liquids should be taken preferably half an hour before and after meals. The recommended amount of water required varies between 1.5 and 2 L per day.
2.1 Permitted and prohibited drinks to lose weight
- Allowed: water, coconut water, unsweetened natural juices, unsweetened teas.
- Prohibited: soft drinks, packaged juices, chocolate drinks and alcoholic beverages.
3. Eat more protein
Protein foods such as meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss. In fact, studies show that following a high-protein diet can reduce cravings, increase feelings of fullness, and increase metabolism. (Armstrong, Campbell, Leidy, Martin, and Tang, 2011; Douglas, Hoertel, Leidy, and Ortinau, 2013.)
Following a high protein diet speeds up your metabolism by 80 to 100 calories per day. Thus, simply adding protein to the diet, without restricting anything, is one of the easiest and most effective (and delicious) ways to lose weight.
4. Establish a regular sleep schedule
Getting enough sleep can be just as important to losing weight as diet and exercise. Multiple studies have associated poor sleep with increased body weight and higher levels of ghrelin, the hormone responsible for stimulating hunger (Born, Hallschmid, Jaujch-Chara, Schmid & Schultes, 2008).
It is important to get enough sleep to feel rested, since if you sleep little or a lot (less than seven hours or more than nine during the night) appetite control is altered because it causes a decrease in leptin (the hormone that reduces hunger) and increases ghrelin secretions. Hence the need to get enough sleep so as not to gain weight.
5. Write down the foods you eat
Creating a food journal to keep track of what you eat is an easy way to take responsibility and make healthier choices. It also makes it easier to count calories, which can be an effective weight management strategy. What’s more, a food diary can help you meet your goals and result in greater long-term weight loss.
6. Eat more fiber
Adding more fiber to your diet is a common weight loss strategy, as it helps slow stomach emptying and prolong feelings of fullness.
Fiber, especially viscose, increases satiety and helps with long-term weight management. Fruits, vegetables, legumes, nuts, seeds, and whole grains are excellent sources of fiber that can be enjoyed as part of a balanced diet.
7. Eat slowly
Mindful eating involves minimizing external distractions during your meal. I
It is recommended to take at least 30 minutes to eat and each bite should be chewed for at least 15 seconds concentrating on its flavor. In this way, the brain will realize that the stomach is full. On the other hand, if you eat at high speed, the brain will not be able to perceive satiety and, therefore, it will tend to overeat.
This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss .
8. Use smaller plates
Changing to a smaller plate size can help promote portion control, since unconsciously, by seeing the food that takes up more space on the plate, our brain can be tricked into thinking that we have eaten enough.
Using a smaller plate can limit your serving size, which can reduce the risk of overeating and keep calorie intake under control .
9. Forget diets
Although fad diets often promise rapid weight loss, they can do more harm than good when it comes to your body and your health.
Most diets generally don’t work in the long term. Instead of dieting, it is better to aim to become healthier, fitter, and happier.
Focus on nourishing your body instead of depriving it of things. Thus, weight loss will come as a natural side effect.
10. Keep stress under control
Stress is caused by different factors that alter your nervous system and at the same time have great consequences for the whole body in general. Among other things, it can alter eating patterns and contribute to issues such as overeating and binge eating.
Exercising, listening to music, practicing yoga, journaling, and talking with friends or family are several easy and effective ways to reduce stress levels.
References
- Armstrong, C., Campbell, W., Leidy, H., Martin, C. and Tang, M. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight / obese men. Obesity. doi:
10.1038 / oby.2010.203 - Born, J., Hallschmid, M., Jaujch-Chara, K., Schmid, S. and Schultes, B. (2008). A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. Journal of Sleep Research . doi: 10.1111 / j.1365-2869.2008.00662.x
- Davy, B., Davy, K., Dennis, E., Dengo, A. and Wilson, K. (2018). Water consumption reduces energy intake at a breakfast meal in obese older adults. Journal of the Academy of Nutrition and Dietetics . doi: 10.1016 / j.jada.2008.04.013
- Douglas, S., Hoertel, H., Leidy, H. and Ortinau, L. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight / obese, “breakfast-skipping,” late-adolescent girls. The American Journal of Clinical Nutrition. doi: 10.3945 / ajcn.112.053116
