Are you thinking of losing weight but don’t know how? where to start, what to do, and what to eat to achieve your fitness goals? You don’t have to starve yourself or go on yo-yo diets to drop the pounds. I have 20 weight loss tips for women to help you lose weight.
20 weight loss tips for women
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1) Keep a Journal
One of the best ways I have found to keep abreast of my food consumption is to write it down. When you write down everything you eat, you can easily spot your food weaknesses. A food journal will enlightens you as to how much you are really eating.
Sometimes You think you are not eating much food. And the weight is just packed on from having a slow metabolism.
The truth is a lot of us eat more than we should.
What to write Down.
- How long you exercise
- How many calories you ate
- How your body feels
- Weight you lost
This will be a powerful tool to help you lose weight. Researchers have also found that people who keep journals lose more weight.
Breakfast is one of the most important meals of the day. It replenishes your glucose supply in your body. It also provides your body with essential vitamins, minerals and energy.
3) Do not skip meals
You are not doing your self any favour by skipping meals. As a matter of fact, you may be hampering your weight loss results. Starvation don’t work. Sure you will lose a pound or two if you have been skipping meals.
However, after a while your body will stop
losing weight. Your metabolism will slow down
and you don’t want that to happen.
It is much better to eat smaller portions than to skip meals.
Another big problem with skipping meals is that you become extremely hungry.
What happens when you become very hungry? You are more likely to make poor food choices and end up overeating. It is best to eat five to six small meals daily for weight loss.
4) Stop Eating late at Night
A good rule to follow for nighttime eating is to stop eating by 6 p.m. This, of course, depends on how late you go to bed. If you work a graveyard shift, or maybe you are a night owl, this rule will vary for you. Only you can decide the time to stop eating each day.
Aim to stop eating at least 3 hours before your bedtime. If you eat close to your bedtime, you are more likely to gain weight. The food you eat at nighttime is not burned off it is stored as fat on your body. Late night eating also makes you more susceptible to develop acid reflux disease.
Your body should be resting when you sleep, not digesting food.
5) Drink more water
Water is very important to the body. It flushes your system of toxins and keeps you hydrated. Water is one of the most powerful weight loss tools that I know.
Drink a glass of water before and after meals to make you eat less. Sip water throughout the day to help you to feel full and eat less food.
6) Plan your meals ahead of time
Planning your meals ahead of time will help you to make healthy food choices. Eat a Low carb, high protein and high
Prepare and take your lunch to work to prevent you from eating junk food. Make healthy food choices in your meal plans.
7) Be conscious of eating
Turn off all your electronic devices and TV when you eat. Being distracted will cause you to eat more than you intended to. You could also measure the amount you are going to eat beforehand to prevent overeating.
8) Eat less fats
- Fats provide 9 calories per gram. A little fat is good because your body needs fat to absorb some vitamins and minerals. But, eating too much fat will make you fat. Eat healthy plant fats such as:
- Coconut oil
- Fatty fish
Step away from animal fats and their by-products. Lard margarine and saturated fats.
9)Eat less sweets
Eat fewer cakes, Ice cream, cookies, sodas, and candies.
Drink less sugary drinks and sodas. Sugary foods provide almost no nutrients. They are empty calories that spike your blood sugar and make you hungrier.
The worst thing about sugary foods is that you will consume so much of it without feeling full. But the number of calories you take in from sweets can be devastating to your weight loss efforts.
Take your time to eat. Don’t just cut and swallow your food. Savour your meals and enjoy the experience. You eat more food when you are wolfing it down. Just, take your time to masticate your food properly, you may surprise yourself by eating less.
11) eat more fiber
Replace white bread white rice, pasta, and white flour with whole grains, quinoa, and bulgur.
12) limit junk Foods
Junk foods are loaded with calories. They are fattening and should be eaten sparingly. Limit the number of fries, burgers and pizza you have. I am not advising you to eliminate junk food from your diet.
You should enjoy some of your favourite fattening foods from time to time. Just don’t overdo your consumption of these foods.
13) control your portion sizes.
Controlling your portion sizes is very important for weight loss. There are people who eat very healthy and are still fat. Why? They eat too many calories in one sitting.
Sweet potatoes, brown rice, lean chicken breast and vegetables can cause you to gain weight. Just because it is a healthier food choice does not mean you get to eat all you can.
There are two ways you could try to eat smaller portions
1)Use a smaller Plate
A smaller plate holds less food and prevents you from consuming too much. And eat only one serving of food. Don’t go back for second or third servings.
2) Weight your Food
If you are unable
It is a foolproof method to prevent consuming too much food and too much calories.
14 ) Do some type
of physical Activates.
I know exercising is hard work. It takes discipline and perseverance, but you can do it. Find an activity that you love and enjoy. It could be swimming, rollerblade, cycling, running, walking, or jump rope. Just make sure you get in at least 30 minutes of physical activity daily.
Another great idea is to get a workout friend. A workout friend motives you to keep going, especially on those lazy days when you feel like doing nothing.
Maybe you could ask your kids or your husband to join you and the entire family could work out together.
Remember to be consistent in your efforts and it will pay off in the long run.
Ladies If you really want to see results quickly weightlifting is the way to go. Lift as heavy as you can with good form.
The pounds will melt off your body. Don’t be scared to lift heavy weights you will not look like a female bodybuilder. Most female bodybuilders are on illegal juice.
When you build muscles, it helps you to burn more calories. Your body becomes thinner. Because muscle tissues take up less space than fat tissues. You would easily get that slim physique you are going after.
Lifting heavy weights will turn your body into a fat burning machine and rev up
16 ) don’t bring junk food home
Resist Temptations don’t bring junk food in your home. Don’t buy or keep junk food in your cupboards. Especially if you know, you have no willpower to resist eating them.
If you have junk food in your cupboards or your fridge give it away or dump them in the trash if no one wants them. Save yourself, the hard work to burn off the extra fat you will gain from eating too much junk food.
17) set at attainable goals.
Be realistic don’t set ridiculous goals and then try to kill yourself to attain them. Don’t try to lose 20 pounds in 1 week. Yes, it can be done.But you may end up in the emergency room. You did not gain all your weight overnight and you won’t be able to lose it overnight.
Set daily, weekly and monthly goals. Try to lose 2 to 3 pounds per week or 10 pounds monthly.
Don’t lose weight too fast. If you lose fat, your skin will not shrink with you.
People who lose weight too fast usually end up with a lot of loose skin. You don’t want that to happen to you. Losing weight slowly will give your skin a chance to shrink with your new body. Whatever you decide to do, just remember to take it one day at a time.
18) choose fat-free methods of cooking
I know fry foods taste good. But, too much fry foods will ruin your health and cause you to gain weight. Every dish that is prepared by frying can be prepared in a much healthier way.
Choose cooking methods such as baking, boiling, steaming and grilling.
19 ) Eat
Protein is the basic building block of all your cells. Increase your protein and reduce your carbs to see great weight loss results. Eat more lean cuts of meats, skinless chicken breast, turkey breast, salmon, tuna and veggies.
20 sleep well
Sleep is a very crucial part of your weight loss journey. If you are not getting enough sleep, your body will not function properly. Sleep rejuvenates and revitalizes your body.
Try to sleep 7 to 9 hours daily.
There are many ways to lose weight. However few fundamental principles remains the same. Eat a balance diet, exercise. Avoid quick fixes and remain consistent. and positive in your weight loss efforts to see great results.
What other weight loss tip do you have for women?