Small steps, not giant changes, will help you lose weight—and maintain a healthy weight long-term.
You’ve likely heard the stories about the guy who stops drinking soda and then drops 10 pounds in a few months. Although those kind of results for something so simple may seem too good to be true, small lifestyle changes can, in fact, result in big-time fat loss.
And when it comes to weight loss, your approach doesn't have to hurt for it to actually work. Back to the soda example: Let’s say you drink two sodas a day. If you figure that one soda has roughly 240 calories, that means that you’ll cut 3,360 calories a week just by switching your soft drink for water (or, okay, sparking water). That means you’ll lose almost a pound, which is 3,500 calories, just by stopping the pop habit.
Even if you don’t drink soda, there are a ton of simple, everyday habits you can put into practice in order to lose the weight you want (or continue to maintain the weight you are). In fact, Andy Yurechko, M.S., R.D., of Augusta University Medical Center in Georgia, believes the most successful dieters avoid fads and focus on long-term sustainable practices.
Develop an exercise plan that includes heavy weights. Build more muscle: Burn more calories. Make sure to cut down on rest time between sets. This keeps your heart rate elevated, causing an increase in calories burned. Use these tips to lift heavy the smart way.
Study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity. This super-simple partner interval workout gets the job done quickly.
Your exercise plan—whether you're aiming to lose weight or not—shouldn't just focus on one area of your body. Instead, incorporate exercises that use your whole body. Think: squats, deadlifts, chin-ups, and pushups. You'll get more bang for your buck out of each workout. If you have trouble hitting the gym after work, consider waking up early to exercise.
There's no better way to find out what you're putting in your mouth. Use a free app, like MyFitnessPal, which makes it easy to log from anywhere. Chances are you’re eating more than you think.
A study review published in the American Journal of Clinical Nutrition showed that those who ate breakfast were more successful with long-term weight maintenance. Other research has shown the same for weight loss.
Grab Greek yogurt, a piece of fruit and handful of nuts, make a smoothie, down some hard-boiled eggs or scramble them. It doesn't have to be fancy. (But may we point out the absolute best way to make scrambled eggs? It's also the easiest.)
Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.
This means not sitting in front of a computer, TV, or phone all day. Stand and you'll burn more and be more productive. Taking the stairs instead of the elevator can help burn more calories, too. This won't make or break success, but every little bit helps when it comes to physical activity.
Lose WeightIf you do, you'll buy everything in the store instead of sticking to your list. And most of the time, the foods you buy when hungry will be the kinds that sabotage your weight loss efforts and won't help you get rid of your belly.
When you go out to eat, restaurants will often allow you to substitute the fries or chips with steamed veggies. All you have to do is ask. Nicely.
You'll save calories and lower your risk of heart disease. Or try an air fryer—you can even make chicken in it.
You'll save calories and lower your risk of heart disease. Or try an air fryer—you can even make chicken in it.
You can also use the fat-burner in your backyard: the grill, which offers plenty of flavor without the need for frying. (Find the best grill gear here.)
A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories a day. Multiply that by 365 and those calories can add up.
This means opting for an entree instead of an entree and an appetizer. Avoid buffets and try to leave something on your plate at the end of the meal. Consider splitting a meal with your dinner companion and skip dessert.
You're more likely to munch mindlessly, even though you may not be hungry.
It's better for both him and you than just letting him out the back. (Bonus: He'll love you even more!) If you don't have a pet, offer to walk a neighbor's dog.
Theoretically this translates to losing nearly 1 pound per month (1 lb = 3500 calories)—with hardly any effort. Using smaller plates and bowls can help you achieve this, since it makes less food seems like more.
Similarly, eating slower can cut out extra calories since it takes approximately 15 to 20 minutes for your stomach to sense it's full.
You'll get fresh air, burn a few calories and get your heart rate up. Buy a pedometer and aim for at least 10,000 steps each day.
Black coffee is one of the most active agents for faster weight loss. It boosts metabolism by up to 50% and burns belly fat.
Further, black coffee stimulates the nervous system to signal the body to utilise fat cells as the primary energy source instead of glucose.
Intermittent Fasting (IF) is an eating pattern in which individuals practice a cycle of fasting and eating. The eating pattern focuses more on the time and frequency of eating than the food items being eaten.
According to studies, individuals who tried intermittent fasting have been successful in reducing weight. However, women looking for weight loss tips must adopt a healthy eating plan on non-fasting days and avoid over-eating.
The list of fat loss tips for females focuses on eating whole eggs during breakfast. However, enough scientific evidence shows that including eggs instead of grain-based breakfast helps consume fewer calories for the next 36 hours and lose body fat and more weight.
If any women wish to avoid eggs during breakfast and other protein-rich food, they can get similar results.
Fibres such as Glucomannan are highly associated with weight loss. This is because this variant of fibre absorbs water and remains in the gut for a while, which makes individuals feel and helps them to avoid fewer calories.
This fact can be scientifically supported as researches show that if individuals take even Glucomannan supplements can lose weight compared to those who did not take the same.
Similar to coffee, green tea can help with weight loss among women. However, unlike coffee; Green tea has a low level of caffeine but is packed with powerful antioxidants called catechins. These antioxidants work synergistically with caffeine and increase fat burning.
Whether green tea is taken as a beverage or a green tea extract supplement, it can help women lose weight. No wonder why green tea is popular as one of the effective weight loss tips for women.
Refined carbohydrates include grains and sugar whose nutritious and fibrous parts have been stripped off.
Research shows that refined carbohydrates can increase blood sugar levels quickly, further resulting in hunger, craving and more food intake after a while. Also, eating refined carbohydrates can lead to obesity. Therefore, women willing to lose weight but want to add carbohydrates in their diet; must combine with natural fibre.
Lose Weight FastNext in the list of weight loss tips for women include eating a low-carbohydrate diet. Women who want to lose weight quickly must consider adhering to a low-carb diet.
A low-carb diet plan can help women lose weight 2-3 times more compared to a low-fat diet. Further, a low-carbohydrate diet can help improve one’s health.
To lose weight, women can undoubtedly rely on portion control. Portion control or counting calories is simply a process where individuals control their food intake and become aware of the food they are eating. In this eating plan, individuals can keep calories in check.
To lose weight, women can undoubtedly rely on portion control. Portion control or counting calories is simply a process where individuals control their food intake and become aware of the food they are eating. In this eating plan, individuals can keep calories in check.
A medical study depicts that portion control can significantly reduce calorie intake by almost one-third resulting in 527 calories per day. If any female continues this eating strategy for a week, losing at least one pound would not be strenuous.
One of the best ways to lose weight for women is to take probiotic supplements. Studies show that taking a probiotic supplement can promote weight loss and prevent weight gain.
Women can opt for probiotic supplements containing bacteria from the lactobacillus group. This particular probiotic supplement can help people with obesity and belly fat.
Note: Not all probiotic supplements can provide the desired results. Such as probiotic supplements from Lactobacillus species (L. acidophilus) can lead to weight gain.
Eating more fibre can help women lose weight.
According to a publish in the Annals of Internal Medicine, individuals eating 30 grams of fibre each day can lose weight. Further, it also helps to lower blood pressure, enhance the body’s response to insulin and many more!
Studies show, eating more fruits and vegetables have significantly resulted in reduced weight loss. This is because vegetables and fruits contain fibre and essential nutrients like vitamins and minerals, which helps to boost metabolism and essentially burn belly fat.
Fibres take time to digest, hence making individuals feel full for some time. Also, seasonal vegetables are good sources of antioxidants that curb obesity.
