Are you a woman and would you like to know how to lose weight fast? This post shows you fat loss tips for women.
Diet and exercise may be essential weight loss tips for women, but many other factors play a role.
Fortunately, making a few small changes in your daily routine can bring big benefits when it comes to weight loss.
Fat loss tips for women
Below is a list of healthy fat loss tips for women. Use them to lose weight quick and naturally
1. Keep healthy foods close by
Put a big bowl of fruit on the counter, store fresh vegetables on refrigerator shelves instead of hidden in the crisper, and pour whole grains and dried beans into clear jars.
2. Reduce your sugar intake
There’s a lot of debate over whether sugar is good or bad for your overall health, but what super clear is this:
Too much sugar increases a hormone called insulin.
And in the case of trying to lose weight, when too much of this is released it not only stores excess sugar in our already full fat cells, but it also stop the fat burning process called lipolysis.
This is pretty big habit to get into, right? Reduce sugar and you’ll stop storing excess sugar and fat burning to happen. (1)
Here are some simple ways you can reduce your sugar intake:
- Toss the table sugar (white and brown), syrup, honey and molasses.
- Swap out the soda.
- Eat fresh, frozen, dried or canned fruits.
- Compare food labels and choose products with the lowest amounts of added sugars.
- Add fruit.
- Cut the serving back.
- Try extracts.
- Replace it completely.
3. Have vegetables on your plate
Fill half your plate with non-starchy vegetables such as asparagus, kale, artichokes, broccoli, cauliflower, spinach, mushrooms, and eggplant.
Then divide the remainder of the plate in half and fill each quarter with a serving of lean protein and fiber-rich complex carbs.
Consuming only vegetables as a steady diet will give you one superpower, check out what that superpower is here.
4. Eat eggs
Eggs are packed with vitamins and mineral and for their size are also high in protein which all help when it comes to losing weight.
Eggs for breakfast is a great weight loss tip for women over 40 to start because when you eat eggs, they naturally lower your appetite.
There’s now some research to suggest that appetite is lowered for around 36 hours after a breakfast with eggs.
5. Drink more water
The fat burning process that happens in our bodies needs water to function at full capacity.
The less water we have in our cells and bodies as a result of not drinking enough water, the less capacity we have to burn fat.
An easy way to remember and keep track of how much water your drinking is to fill a 1.5 – 2 litre bottle up with water (use a non-plastic when possible) and use that throughout the day.
Whether you choose still or sparkling water, drinking more of it can help you eat less.
Research has shown that drinking water can help you lose weight by helping you burn more calories and reducing your appetite when consumed before meals.
For a flavor kick, spike yours with fruits and herbs like lime, grapefruit and thyme, strawberry and basil, or blackberry
6. Reduce your stress levels
Stress is a sneaky culprit when it comes to weight gain.
Feeling stressed may cause you to crave unhealthy foods like sweets, carbohydrates, and fats even when you aren’t actually hungry, according to a study published in Physiology & Behavior.
Here are some ways you can reduce your stress level:
- Keep a positive attitude.
- Accept that there are events that you cannot control.
- Be assertive instead of aggressive.
- Learn and practice relaxation techniques; try meditation, yoga, or tai-chi for stress management.
- Exercise regularly.
- Eat healthy, well-balanced meals.
7. Walk every day
It’s important to make sure you get your body moving every day, not only for weight loss, but also for your health.
Walking about 10,000 steps a day reduces your risk of coronary heart disease, certain cancers, diabetes, and high blood pressure, according to Kettering Health.
You can walk for about thirty minutes three times a week also if you have time.
8. Create a healthy lifestyle
To lose weight for good, avoid dieting or unhealthy habits you practiced in the past.
Fad diets are temporary, restrictive, and can limit your nutritional intake, which can leave you feeling hungry and deprived, according to researchers at UCLA.
Below are some simple ways you can create a healthy lifestyle for yourself:
- Think positive and focus on gratitude. Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health.
- Eat your vegetables.
- Set a “5-meal ideal”
- Exercise daily.
- Get a good night’s sleep.
- Check your food ‘tude.
- Eat like a kid.
- Be a picky eater.
9. Always be active
For a fit and toned figure, dieting alone isn’t enough. You also need to exercise.
The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week.
How to be active:
- Take it slow. If you haven’t been active in several years, start out slow.
- Get your 30. Your goal for physical activity should be 30 minutes each day.
- Work your muscles. You don’t just need aerobic exercise.
- Mix it up. Many gyms and community centers offer free classes with a monthly membership.
- Mind your money.
10. Don’t miss breakfasts
Skipping breakfast may lead to weight gain. In a large study published in Journal of the American Dietetic Association, adolescents and children who declined breakfast had higher BMIs and waist circumferences than those who ate breakfast regularly.
11. Take your time when eating
If you eat slowly you’ll be more satisfied with less food and give your body time to process that you’re satiated.
Whip up foods that take you longer to eat, like hot soups, uncut lean meat, and whole fruits.
12. Sleep well
When it comes to losing weight, your first thought might be making changes to your diet and exercise routines.
However, a lack of sleep is associated with higher risks of weight gain and obesity, according to the National Institute of Health.
How to sleep well at night:
- Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends.
- Practice a relaxing bedtime ritual.
- If you have trouble sleeping, avoid naps, especially in the afternoon.
- Exercise daily.
- Evaluate your room.
- Sleep on a comfortable mattress and pillows.
A recap of the fat loss tips for women and a few added examples:
- Cut Down on Refined Carbs.
- Add Resistance Training to Your Routine.
- Drink More Water.
- Eat More Protein.
- Set a Regular Sleep Schedule.
- Do More Cardio.
- Keep a Food Journal.
- Fill up on Fiber.
These fat loss tips for women will help you and give you ideas on how to lose weight and keep it off for good.
Let me know what you think in the comment section about these tips and how they have helped you.
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