21 Simple Weight Loss Tips for Women (It really works!)
- Author Huong Tra
- Published November 15, 2023
- Word count 3,158
Losing weight can be difficult!
There's so much information out there that it can be difficult to decide what to try or how to stick to your new weight loss plan.
That's why we've compiled this list of simple, effective weight loss tips for women like you.
We're not going to ask you to spend half a day at the gym or start eating kale salad for breakfast, lunch, and dinner.
We'll give you a list of weight loss tips you can use to start living a healthier lifestyle without ever feeling deprived or overworked. One of the ways that will help you lose weight naturally and maintain it easily!
Instead of keeping you in suspense, let's get straight to the list...
Drink enough water throughout the day
Eat more, not less
Always make healthy choices
Explore healthier versions
Go, go, go
Prioritize your sleep
Find fun ways to be active
Don't let the "healthy" label fool you.
Eat your calories
Explore healthy supplements
Get your protein
Brush your teeth after eating
Get into the habit of smoothies
Eat on your own schedule
Find new solutions to boredom
Eat your fats!
Weight loss is not just about exercise
Take time to relax (avoid stress)
Follow the 80/20 rule
Now, let's break them down one by one:
- Drink enough water throughout the day
The first tip in our list of weight loss tips for women is very simple but very few women actually follow it. Thirst is easily confused with hunger, especially in the morning. If you start your day by trying to quench your thirst with food, you will likely continue this process throughout the day.
Instead, start your day with two large glasses of water. This means before you drink coffee or tea, before you eat breakfast, and as close to the start of your day as possible. The actual amount of water varies from person to person, but try to drink at least a liter of water when you wake up.
This will start your day off right, help you feel hydrated and avoid any misperceptions about hunger.
Add flavor to your water using what you have on hand. It takes the blandness of water and amps up the flavor without adding calories. Try a few slices of lemon or cucumber, chunks of watermelon or pineapple, or a few strawberries or blueberries. (You can also freeze fruit pieces in ice cubes.)
But don't stop there!
Remember to bring a refillable water bottle and take it with you wherever you go. The closer you get to a gallon a day, the better your weight loss results will be. Water will help you feel full throughout the day and prevent you from overeating in most situations.
It will also help balance sodium and potassium levels, prevent your body from retaining unwanted water transcutaneously (under the skin), and help you look your best every day of the week. While we're at it, more water will help your body eliminate a variety of toxins and free radicals that cause damage at the cellular level.
A healthy body is better equipped to burn fat and less prone to fat storage. Plus, drinking more water often results in brighter, cleaner skin!
- Eat more, not less
Many weight loss tips given to women focus on counting calories and limiting consumption of unhealthy foods. While cutting back can certainly help you lose weight in the short term, maintaining that diet won't be fun.
Living a low-calorie lifestyle and just focusing on eating less won't work! Instead focus on eating more. We've got five tips for healthy options that will get you eating MORE, but here's a summary below. Fruits and vegetables are high in fiber, water and micronutrients that will help your body feel full. If you make an effort to eat more of them, you will automatically eat less unhealthy foods.
Also, don't let people tell you that fruit has too much sugar!
With that amount of fiber and water, fruit still contains far fewer calories than most foods, and the fiber means sugars are released more slowly and evenly, preventing crashes.
Even when eating out, focus on eating all of the vegetables or salad that comes with your meal first and save the best for last. This way, you'll be able to tell if you actually need the other half of that loaded baked potato or not!
- Always make healthy choices
If you're thinking about eating healthier foods, the best way to do this is to keep them out of reach and within reach. This way, even when you go to the kitchen looking for a snack to fight boredom, you'll see your favorite bowl of fruit or healthy snack jumping out at you instead of a bag of chips or worse! It all depends on you planning your shopping and preparing healthy foods before temptation strikes.
Try to keep as few unhealthy foods in the house while you're there. If you don't buy them, you'll be less likely to want to eat them. Then, you can have dessert on nights when you eat out to satisfy your sweet tooth.
If you have to stock unhealthy foods at home for other family members, do your best to hide them or at least keep them out of sight. This way, you won't be tempted to indulge.
- Explore healthier versions
As we told you above, you don't have to cut out your favorite foods. These are weight loss tips for women who still want to enjoy the way they eat!
What you should consider doing is trying to find healthier versions of your favorite dishes. For example, instead of buying your regular bag of white cheddar popcorn from the supermarket, cooking it in oil and making it with a bunch of exotic ingredients, why not make your own?
You can pop a bag of popcorn in under 5 minutes, sprinkle with parmesan, sea salt and garlic powder and have a super delicious treat that's much healthier and has a lot fewer calories. It satisfies the same need for crunch and salt while still allowing you to stick to your weight loss plan.
The same can be done with almost any dish you eat. Replace stevia with sugar in your drinks and baked goods, replace sweet potatoes with bread at dinner, or dress your salad with citrus and vinegar instead of oil.
The most important thing is to find healthier alternatives that you actually enjoy, so don't force things that don't fit your lifestyle. If you're someone who has to go half-hearted with your coffee, don't mess around with what makes you happy. Look elsewhere for healthier options without depriving yourself.
- Go, go, go
We told you that these weight loss tips don't recommend spending half a day at the gym, but that doesn't mean you shouldn't try to get a little more active.
Walking is one of the most effective weight loss exercises. For what?
Well, for starters, this isn't an intense workout, so it won't increase your appetite like a session at the gym. This doesn't mean you should avoid the gym (on the contrary), but if you're not ready to exercise, walking is a great alternative.
The best thing is that you can walk and do other things at the same time, making the most of your time. Try listening to audiobooks while walking and the time will fly by (seriously!). You can listen to self-help books or favorite stories while enjoying the fresh air and sunshine.
Plus, you don't have to walk for hours every day. Try walking 20 minutes in the morning and another minute in the afternoon or evening, and you'll burn hundreds of extra calories, improve your overall fitness, and spend important time outdoors.
- Eat slowly
The next item on our list of weight loss tips for women is also quite simple but rarely done. Most of us who have busy lives (or just love to eat) finish our meals pretty quickly.
Believe it or not, it will take your body a few minutes to realize how bad it really is. This means that when you eat too quickly, you may have reached the point of feeling full before your stomach can fully communicate this to your brain. Instead, try:
Enjoy every bite you take
Chewing thoroughly is more than swallowing properly
Don't fill your fork before swallowing so you don't have to wait to put the next bite in your mouth.
Try to keep a conversation going if you're having dinner with someone else.
Avoid watching TV so you can focus on your meal
This might be the simplest weight loss tip on the list, but it might also be the hardest. Make a conscious effort and you will feel fuller by eating less.
- Prioritize your sleep
Sleep is very important to your health. It supports almost all body functions and can help control stress hormones that lead to fat storage so your body doesn't store as much of the food you eat as fatty tissue.
Sleep also affects hormones that regulate feelings of hunger and fullness. The hunger hormone ghrelin has been shown to remain much higher in people who do not get enough sleep. This means that regular 8-9 hours of sleep can greatly help your weight loss and is an all-natural appetite suppressant.
- Find fun ways to be active
When we set out to create this list of weight loss tips for women, we wanted to avoid telling you specifically what types of exercises to do. It's important to be proactive, and how you do that is entirely up to you.
Many women aren't motivated to go to the gym or even go for a run but have a lot of fun taking a group yoga, Zumba or Pilates class. Even running around the yard with the kids or taking a walk around the neighborhood with your husband can burn extra calories, reduce stress and improve your heart health.
- Take responsibility
As we mentioned in the previous tip, exercising can be more enjoyable when you do it with others. That said, it's also much easier to stick to it when someone or a group holds you accountable.
It could be as simple as your kids or husband agreeing to take regular afternoon bike rides around the neighborhood. You can get together with other women in your neighborhood and start a walking group and get your heart pumping on Mondays, Wednesdays, and Fridays. This activity is up to you, just find someone to hold you accountable and you'll be more likely to stick to your weight loss plan.
- Don't let the "healthy" label fool you.
These days, so-called “health foods” can be found almost anywhere on supermarket shelves. The problem is that many of those who claim to be healthy are no better than their traditional counterparts.
It's up to you to find out what's really going on behind the packaging and read the labels of the foods you buy. Just because something says it's healthy doesn't mean it's healthy. If your healthy food has a lot of ingredients, a lot of sugar or fat, or a lot of calories, find a better option.
- Eat your calories
You've probably been advised not to consume calories in the form of drinks. Yes, that's really good advice.
Drinks are much less filling than solid foods. If you can focus on black coffee, plain tea, and using stevia as a sweetener, you'll be more likely to stick to your weight loss plan. Better yet, consume purified water in the majority of your drinks and your body will be much better off for it!
- Explore healthy supplements
We couldn't create a list of weight loss tips for women without mentioning supplements. It's a controversial topic and rightly so, but there are supplements that can help you lose weight more easily.
Here's a general rule:
Avoid supplements that are loaded with chemicals, stimulants, and generally look like they were created with leftovers from a science supply warehouse. Instead, look for ones that contain natural ingredients that are suitable for your body to support your weight loss goals. Also, remember to look for products that have lots of reviews and testimonials from satisfied customers who have successfully lost weight with their products. You will find that there are many products that make big promises but cannot back them up with customer testimonials that demonstrate how well they work.
- Get your protein
The next weight loss tip on the list is another simple one. Eating more protein can help you lose weight. We're not talking about waiting until dinner and eating a giant steak in your already hearty meal.
Instead, try eating smaller amounts of protein at each meal. Eat Greek yogurt or a few eggs in the morning for breakfast. Both are good lunch options (if you hard-boil your eggs!). You can also add fish, chicken or other lean proteins to your lunch salad for a more hearty meal. You'll also want to eat protein at dinner, as well as lots of vegetables or salad (see tip #2).
By regularly eating smaller portions of protein, you'll stay full longer and snack less outside of meals.
- Brush your teeth after eating
This may seem like a silly weight loss tip but it really works!
By brushing your teeth after every meal, especially dinner, you will be less likely to continue snacking and snacking afterward. The fresh taste of toothpaste can reset your palate and reduce cravings for more food. Also, after dinner, most people don't eat after brushing their teeth because they know it means they'll have to brush their teeth again before going to bed if they do.
- Get into the habit of smoothies
Smoothies are a great way to enjoy delicious fruits and vegetables at any time of day, especially during busy morning hours when time is limited and you may be rushed. out the door.
Fruits and vegetables will provide you with a lot of fiber, water and micronutrients that help you feel very full and stay full longer. Also, add some Greek yogurt or protein powder for a protein boost. Plus, smoothies are very portable, so you can take them with you and eat them anywhere!
- Eat on your own schedule
Of all the weight loss tips for women on this list, this is one of the most important. Don't let anyone tell you when you have to eat!
If you're not hungry, don't feel like you have to eat breakfast just because everyone else is doing it. The same goes for lunch or dinner. If you miss a meal, you won't waste it. Instead, your insulin levels will drop and your body will start using stored fat.
On the other hand, if you need to eat a hearty breakfast to feel your best during the day, make sure to do it. Don't give in to your neighbor who wants you to do a fasting challenge every morning.
- Find new solutions to boredom
Let's be real, many of us are snacking to fight boredom. If you're the type of person who rummages around the kitchen on a lazy Sunday afternoon just to see if there's anything new to snack on, you're not alone!
Out of all the weight loss tips on this list, this one may be the most difficult to implement. That said, it may also have the biggest impact on your weight loss. If bored snacking adds up to 500 calories per day, you could lose a pound a week just by finding something better to do. First, let's start with just one alternative to random snacking. Try doing something simple like going outside and taking a walk around the block or weeding the garden to reset your urges. Then move on to cleaning the house, reading books or playing with your children. Choose not to snack and instead find something fun to occupy your time!
- Eat your fats!
Too many women avoid fat to lose weight, but did you know that fat is essential for our health?
Healthy, unprocessed fats are essential components of our hormones (which is why it's important to avoid processed fats) and can help stave off hunger. A meal that incorporates small portions of healthy fats will ultimately make you more satisfied when you eat and keep you full longer.
- Weight loss is not just about exercise
This list of weight loss tips for women focuses primarily on diet and nutrition advice. For what? Mainly because it's much easier to eat fewer calories than to burn them.
You probably know people who spend an hour or more at the gym every day and still have trouble losing weight. That's because you can't overcome a bad diet.
If you exercise every day but still end up eating unhealthy foods, your body composition will not change. That's why it's important that you make an effort to do both. Be more active while making healthier food choices and you'll see your weight drop.
- Take time to relax (avoid stress)
This is another weight loss tip that many women don't understand. Stress plays an important role in weight loss. If you're stressed, your cortisol levels will be high, and excess cortisol will make burning fat much more difficult.
Additionally, stress is the main cause of overeating. We have all heard the term “stress eating” and it is a very real phenomenon. When stressed, many of us seek comfort from food.
This is why it is so important to take time each day to properly relax. This could be taking a warm bath, walking your dog while listening to music, meditating or simply sitting in the garden and staring into space.
Whatever helps you relax, try your best to make time for it every day or twice a day if possible!
- Follow the 80/20 rule
The final item in our list of weight loss tips for women will leave you very satisfied. If you've never heard of the 80/20 rule, it basically involves eating healthy 80% of the time and eating less healthy the other 20%.
This way, you can still enjoy some of your favorite foods and avoid feeling deprived. Deprivation is the enemy of longevity and we've rounded up the foods that should make up 80% of your diet. Go crazy with the remaining 20%.
It's important to give yourself that kind of balance, because if you don't like your new healthy diet, you probably won't stick to it for long, and weight loss is a long-term game.
We're sorry to say it, but there's no silver bullet. Weight loss will take weeks or months depending on how much you want to lose. This is why it's important to make lifestyle changes so you can live healthier while enjoying your new diet and activities.
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The Five Fastest Ways to Lose Weight in 2023: https://www.slideshare.net/TraNguyen724355/the-five-fastest-ways-to-lose-weight-in-2023Article source: https://articlebiz.com
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