Diet and exercise are important for women who want to lose weight, but there are other things that matter too.
Studies tell us that many things, like how well you sleep and how stressed you are, can affect how hungry you feel, how fast your body burns calories, and how much fat you have around your belly.
The good news is, you can make some simple changes in your daily life to help you lose weight. Here are 23 easy weight loss tips for women.
1. Eat Less Processed Carbs
Processed carbs are foods that have been changed a lot before you eat them. This makes them not as good for your body. They can make your blood sugar go up fast, make you hungry more often, and cause you to gain weight.
So, it’s a good idea to eat less of these kinds of foods, like white bread, pasta, and packaged snacks. Instead, try foods like whole-grain bread, oats, brown rice, quinoa, buckwheat, and barley.
2. Exercise with Weights
Doing exercises with weights helps you build muscle and get stronger. This is really good for women over 50 because it can make your body burn more calories even when you’re not working out. It also helps keep your bones strong.
You can start by lifting weights, using gym equipment, or doing exercises that use your body weight.
3. Drink More Water
Drinking water is a simple way to lose weight without much effort. One study showed that drinking about 16.9 ounces (500 ml) of water can make your body burn more calories for a short time.
Drinking water before eating can also help you eat less, which is good for weight loss.
4. Eat More Protein
Protein is a special kind of food that helps you feel full and not want to eat too much. You can find protein in things like meat, chicken, fish, eggs, dairy, and beans.
Some studies even say that if you eat more protein, you might not want to eat as much, and your body might burn more calories.
5. Get Enough Sleep
Sleep is really important when you want to lose weight. Not getting enough sleep can make you gain weight and feel more hungry.
One study found that if you get at least seven hours of good sleep each night, you’re more likely to lose weight.
6. Do More Cardio
Cardio is a kind of exercise that makes your heart beat faster and helps you burn more calories. Doing more cardio, like jogging or swimming, can help you lose weight.
Try to do at least 20 to 40 minutes of cardio every day or about 150 to 300 minutes a week.
7. Write Down What You Eat
Keeping a journal of what you eat can help you make better choices. It also helps you keep track of how many calories you’re eating, which is important for losing weight.
8. Eat Foods with Fiber
Fiber is a type of food that makes you feel full and helps you eat less. You can find fiber in fruits, veggies, beans, nuts, seeds, and whole grains.
9. Eat Mindfully
When you eat, try to pay attention to your food and eat slowly. This can help you eat less and feel full sooner.
10. Choose Healthy Snacks
Instead of eating chips or cookies, try healthy snacks with protein and fiber like fruit with nut butter, veggies with hummus, or Greek yogurt with nuts.
11. Don’t Follow Fad Diets
Fad diets promise quick weight loss, but they usually don’t work in the long run and can be bad for your health.
12. Move More
Even if you can’t do a full workout, you can still burn calories by walking more. Taking the stairs, parking further away, or going for a walk during lunch can all help.
13. Set Achievable Goals
Set goals that are specific, measurable, and realistic. For example, instead of saying you want to lose 10 pounds, say you want to lose 10 pounds in 3 months by eating better and going to the gym.
14. Manage Stress
Stress can make you gain weight, so find ways to relax like exercising, listening to music, practicing yoga, writing, or talking to friends.
15. Try High-Intensity Interval Training (HIIT)
HIIT workouts can help you lose weight by making your heart beat fast and burning calories. They can also help you lose belly fat.
16. Use Smaller Plates
Eating from smaller plates can help you eat less and control your portion sizes.
17. Take Probiotics
Probiotics are good for your gut and can help you lose weight by making your body get rid of fat and reducing your appetite.
18. Practice Yoga
Yoga can help you burn fat, reduce stress, and prevent overeating.
probiotics are a type of beneficial bacteria that can be consumed through food or supplements to help support gut health.
Studies show that probiotics can promote weight loss by increasing the excretion of fat and altering hormone levels to reduce appetite
In particular, Lactobacillus gasseri is a strain of probiotic that’s especially effective. Studies show that it can help decrease belly fat and overall body weight
19. Chew Slowly
Chewing your food slowly can help you eat less and lose weight.
20. Eat a Healthy Breakfast
Eating a good breakfast can help you stay full and avoid overeating later in the day.
21. Try Intermittent Fasting
Intermittent fasting is a way of eating that can help you lose weight by making you eat only during certain times of the day.
22. Cut Back on Processed Foods
Processed foods are not good for you and can make you gain weight. Eat more whole foods like fruits, vegetables, lean meats, and beans.
23. Reduce Added Sugar
Too much added sugar is bad for your health and can make you gain weight. Try to eat less sugary foods like soda and candy to help you lose weight and stay healthy.