Every year, around 45 million Americans start a new diet regime. If you’re looking to lose weight — no matter how much — then reassessing your diet is a great place to start.
However, in a lot of cases, these regimes are unsustainable, which can have a negative effect on your weight loss goals. In fact, research shows that 80% of diets don’t last for longer than a year. After this, the majority of people put on a large proportion of the weight that they lost.
If you are going to successfully lose weight, you need to look beyond what you eat. Understanding how your daily habits affect weight loss will have a big impact on your weight loss success.
Read on to find out our top weight loss tips for women to implement throughout your life.
If you’re looking to make one big dietary change then cutting out refined carbs like white bread and pasta is the thing to do. These contain very little fiber and micro nutritional value.
Instead, they can cause your blood sugar levels to rise and actually increase your hunger. On top of this, they are commonly associated with an increase in body weight and belly fat.
Any decent weight loss guide will tell you to drink plenty of water. This helps to keep you hydrated and energetic but it is also great for weight loss.
Studies show that it can increase the number of calories that you burn so boosts weight loss. Drinking before a meal also fills you up so you consume fewer calories. So if you’re feeling hungry, have some water and wait fifteen minutes before eating.
You won’t often find sleep among weight loss tips but it can make a huge difference. After all, all of our bodies can benefit from a healthy routine.
If you are sleep-deprived you will have higher levels of ghrelin, which is the hormone that stimulates hunger. As a result, you’ll find yourself eating more.
Getting plenty of sleep regularly will help to keep this under control.
Often at the start of a weight loss journey, people will alter their diets and then wait to see the results. But this isn’t how our bodies work. This is why one of the most helpful pieces of weight loss advice is to introduce cardio in your exercise regime.
Simply put, this increases your heart rate. As a result, you will burn more calories when exercising. Ideally, you should aim to be doing between twenty and forty minutes of cardio each day.
Your mentality can have a huge impact on the success of your weight loss journey, as any weight loss consult will tell you. Understanding your relationship with and enjoyment of food will help you eat exactly what you need rather than too much.
When eating, really try to focus on the food in front of you and eat it slowly. Often we distract ourselves when eating, by going on our phones or watching TV. Removing these distractions can make a big difference if you find it difficult to control the amount that you eat.
Depending on how much weight you are trying to lose, doing this healthily can be a long journey. Losing a lot of weight quickly, in fact, requires extreme measures and can do serious damage to your body. So it’s important to take your time.
Not pushing yourself too hard at the start of the journey will make it easier to sustain. This is why you should set realistic goals.
For example, you might want to commit to attending two new exercise classes each week. Or you might focus on reducing your portion sizes.
Identifying your long-term goal and breaking it down into smaller steps can be more manageable. That way your weight loss is regular. If you are struggling to do this then a weight loss clinic can help!
If portion control is an issue for you at home then swapping your plates out for smaller ones can make a big difference.
Psychologically you will still feel like you’re receiving a full plate of food. But you will have automatically reduced your portion size without even trying!
Yoga is a great exercise for weight loss as it helps you tone and burn fat at the same time. On top of this, yoga is a brilliant way to combat stress and anxiety, which can both increase your appetite.
So by taking some time out for yourself, you’ll work your body and reduce your likelihood of binge-eating.
This one might sound boring but it really works. Did you know that you should try to chew your food at least 32 times before swallowing it? The majority of us don’t even get close to this.
Chewing can also help you control how much you eat by prolonging mealtimes and giving you time to reflect on your food. This can reduce your food and calorie intake significantly.
As you can see, when it comes to weight loss tips for women, it’s about more than overhauling your diet and going for a run. If you want to sustainably lose weight then it’s important to look at every area of your life.
Motivational support is also important, which is where weight loss programs can help. Find out more about Divine’s weight loss programs today for more information.
The above should not be considered medical advice. For medical guidance specific to your needs, please contact our office to schedule an appointment with our physician.