7 useful TIPS to Lose Weight for Women!
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Being overweight or obese can lead to a range of health problems. Although many different “fad” diets are available, a balanced lifestyle and nutritious diet are the key to healthful living and better weight contro
Knowinsider would like to introduce to you top 7 useful tips to lose weight for women!
Eat varied, colourful, nutritionally dense foods
One of the most recommended-to-change-habit is the way you eat. Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 per cent fruit and vegetables, 25 per cent whole grains, and 25 per cent protein. Total fibre intake should be 25–30 grams (g) daily.
Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.
Keep food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis. Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
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Engage in regular physical activity and exercise
Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.
One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week.
Eliminate liquid calories
It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits.
Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavour.
Be Realistic
“Time and again, patients say to me that they are disappointed that they have ‘only’ lost a pound in a week,” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound (454g) of fat equates to around 3,500 calories. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement!
It’s so easy to eat or drink an additional 500 calories – two standard 50g bars of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb (23.5kg) over a year – over 3½ stone!”
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Prioritise Your Sleep
“The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee at 4pm at the latest – and alcohol intake. People think alcohol helps, but actually, it leads to restless sleep.”
Get Familiar With Portion Sizes
“If you’re mindful of portion sizes you can say goodbye to calorie counting,” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
“Using your hands to get a rough idea of an appropriate serving size can also be a really useful tool. This is never going to be 100% accurate but it’s a simple and useful way of helping you get the right portion sizes.”
| Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes. Hopefully, this article is helpful for you. |
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