Top 7 Weight Loss Tips for Women - ueducat.blogspot.com

Top 7 Weight Loss Tips for Women

Refined carbs undergo extensive processing, reducing the amount of fiber and micronutrients in the final product.

These foods spike blood sugar levels, increase hunger, and are associated with increased body weight and belly fat

2. Add Resistance Training to Your Routine

Resistance training builds muscle and increases endurance.

It’s especially beneficial for women over 50, as it increases the number of calories that your body burns at rest. It also helps preserve bone mineral density to protect against osteoporosis

3. Drink More Water

Drinking more water is an easy and effective way to promote weight loss with minimal effort.

According to one small study, drinking 16.9 ounces (500 ml) of water temporarily increased the number of calories burned by 30% after 30–40 minutes

4. Eat More Protein

Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss.

5. Set a Regular Sleep Schedule

Studies suggest that getting enough sleep may be just as crucial to losing weight as diet and exercise.

Multiple studies have associated sleep deprivation with increased body weight and higher levels of ghrelin, the hormone responsible for stimulating hunger.

6. Do More Cardio

Aerobic exercise, also known as cardio, increases your heart rate to burn extra calories.

Studies show that adding more cardio to your routine can result in significant weight loss — especially when paired with a healthy diet

For best results, aim for at least 20–40 minutes of cardio per day, or around 150–300 minutes per week

7. Keep a Food Journal

Using a food journal to track what you eat is an easy way to hold yourself accountable, and make healthier choices.

It also makes it easier to count calories, which can be an effective strategy for weight management

What’s more, a food journal can help you stick to your goals, and may result in greater long-term weight loss

8. Fill up on Fiber

Adding more fiber to your diet is a common weight loss strategy to help slow the emptying of your stomach and keep you feeling fuller for longer

Without making any other changes to diet or lifestyle, increasing dietary fiber intake by 14 grams per day has been associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss over 3.8 months.

Fruits, vegetables, legumes, nuts, seeds, and whole grains are all great sources of fiber that can be enjoyed as part of a balanced diet.

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