For many women, losing weight can be a challenge, but there are plenty of weight loss tips for women that can help them shed pounds in long-lasting and effective ways.
Most men have higher levels of muscle mass than women, which means that their basic metabolism operates at a higher level. This equates to higher calorie-burning and an easier path towards losing weight. Furthermore, as women age, their body experiences more hormonal changes, particularly after menopause, and they are more likely to suffer from osteoporosis than men. This makes strenuous exercise more difficult, meaning that making the right dietary choices is even more important. [1]
Some researchers also claim that psychologically, losing weight can be more difficult, due to a greater emotional investment in both dieting and food. This can make it harder for women to give up on certain foods, while also making dietary failures more frustrating, leading to a lower likelihood of trying again. While there are certain exceptions to these struggles, it is still important to pay attention to weight loss tips for women.
Easy Weight Loss Tips for Women
Some simple weight loss tips for women include cutting down calorie intake, increasing protein intake, appointing a personal trainer for working out, drinking more water, avoiding the scale, changing the dinner style and proper planning of meals.
Calorie Restriction
Weight loss depends on the balance of calories consumed versus calories expended. Therefore, to lose weight quickly, particularly for women, additional calorie restriction may be necessary. A calorie deficit of 1,000 calories per day can lead to a loss of two pounds per week. However a deficit this large would lead to slowed metabolic rate and not support a sustainable lifestyle. Slow but steady calorie restriction over time would better allow the body to adapt and shed a higher percentage of body fat. [2] [3]
Increase Protein Intake
If you consume more protein, specifically lean sources from fish, beans, and nuts, you are more likely to see an increase in the muscle mass. This can be difficult for some women, who want to stay lean and toned, but more muscle means a higher metabolic rate, more calorie-burning, and thus more weight loss. [4]
Plan Healthy Meals
It is important to plan your meals ahead of time when you are grocery shopping. This can allow you to see your weekly schedule, including which days it may be harder to stay within your healthy boundaries. In this way, you can compensate with healthier meals and do your best not to fall off your weight loss regimen.
Dinner Style
If you are the cook of the house, try avoiding family-style serving, as this will only encourage taking seconds and abandoning portion control. Fill each plate and avoid going back for more when you are finished eating. [5]
Avoid the Scale
Beating yourself up on a daily basis when you don’t see the needle on the scale move can have psychological effects and may damage your confidence in your efforts. Weigh yourself no more than 1-2 times per week, so you can see actual progress, which will keep you encouraged. [6]
Stay Hydrated
The more water you drink, the more full you will feel, which will reduce overeating and snack between meals. Water also has no calories or fat, yet it is critical for all metabolic processes and can help prolong endurance during a workout, thus helping you burn more calories. [7]
Personal Trainer
You don’t need to embark on a weight loss journey alone. Having a personal trainer can help you stay accountable to your goals, but shouldn’t be a member of your family or any close friend. They will help you set goals and will encourage you when you need it the most.
High-fiber Food
Adding more high-fiber food to your diets, such as roughage, fruits, vegetables, nuts, beans and whole grains will help reduce your ghrelin levels, the hunger-inducing hormone. This will keep you feeling full, while also improve your digestive processes. [8]
Healthy weight plays a huge role in your mental stability. Photo Credit: Shutterstock
Best Tips for Losing Weight
If you are looking for great weight loss tips, consider taking up a new hobby, avoid escalators and elevators, get more sleep, cut down on screen time, reduce portion size and keep a food journal handy.
New Physical Activity
Taking up a new hobby can increase your physical activity throughout the day, and keep your spirits up. It will also distract you from your possible hunger pangs. Biking, swimming, jogging, knitting, reading, golfing or any other common hobby can help you get through your bored moments without reaching for a snack.
Avoid Escalators & Elevators
On a daily basis, do your best to avoid taking escalators or elevators. The more walking you do on the stairs, even in small stints, the more activated your metabolism will be, which will help you burn calories passively throughout the day. [9]
Regular Sleep
Getting enough sleep is critical, and some studies have shown that taking cat naps during the day can also help weight loss goals. The body needs time to rest, recharge and repair itself, which will help you function more effectively, including in the burning of calories. [10]
Reduce Screen Time
Spending hours on your tablet or smartphone often means sitting on a couch and not moving for long hours. A sedentary lifestyle is one of the biggest causes of obesity and slow metabolism, so put your phone down and get moving! [11]
Food Journal
By keeping an accurate account of your daily caloric intake, you will be more conscious of the tiny snacks and calorie bursts you have throughout the day. Also, this will help you make firm goals and changes to your habits. [12]
Portion Size
Instead of cutting out certain foods entirely, don’t deny yourself that pleasure, instead, just shrink the portion size. This will keep you from being “deprived” and increase your chances of staying true to your diet goals. [13]
Weight Loss Secrets for Women
Some of the most overlooked weight loss tips for women include working out more often, walking whenever possible, avoiding eating out and adding more healthy fats, among others.
Mild Workouts: Working out more often for shorter periods of time will help boost your metabolism more than infrequent, intense workouts, leading to more calorie-burning and weight loss.
Healthy Fats: Adding healthy fats, such as those from avocados and salmon, is a good way to feel full, re-balance cholesterol levels, and still enjoy delicious foods. Too much fat, however, will greatly increase calorie count, so be sure to consume in moderation. [14] [15]
Eat Slowly: Chewing slower and taking breaks between bites gives your body time to digest, meaning that you will feel full sooner This will prevent overeating during meals. [16]
Carry Low-calorie Snacks: While traveling out, if you carry a bag of nuts, trail mix or vegetable sticks along with you at the beginning of the day, you’re less likely to buy a high-calorie snack when you’re feeling peckish.
Add Caffeine: Adding caffeine to your diet with coffee or green tea can kick start your metabolism and increases calorie-burning process throughout the day, while also suppressing the appetite. [17]
Avoid Eating Out: Make a point to only eat at home, which will force you to shop healthy and prevent late-night cheats at local fast-food restaurants.
Walk a Mile: A great rule to follow is that if a destination is within 1 mile, you should always walk, whether it is to run errands, go grocery shopping, or grab a drink with a friend. This additional cardio could burn hundreds of extra calories every day.
