16 Weight Loss Tips For Women (Best Diet & Training)

Don’t take the manufacturer’s word on a healthy product; read the label and get to know and understand the ingredients [2].

A good practice is to look at the first three ingredients, look for whole foods, avoid labels that begin with refined grains, sugars, or hydrogenated oils, or have an ingredient list multiple lines long as this suggests it is highly processed.

Let’s look at a few terms you commonly see on product labels that manufacturers want you to believe are healthy.

• Low-fat: This may seem enticing; usually, something else is added, like sugar, and this also means healthy fats are not there either.
• Made with whole grains: The amount is minimal if these do not appear in the first three ingredients, and also, even these grains are still starchy, so this should factor in the diet equation, especially a low-carb one.
• A low-carb diet is excellent for weight loss; however, there are many highly processed or junk foods that say low-carb on the label so you should stick to whole fruits, vegetables, and grains.
• No-added sugar: Some foods are naturally high in sugar, so just because they contain no added sugar doesn’t make them healthy. You may also find added sugar substitutes in these products.

3. Hydrate

Water is critical to many body functions, including lubricating joints, aiding kidneys and liver, moistening tissues, and regulating body temperature [3].

Drinking more water is one of the best commitments you can make in your weight loss plan.

There is a direct link between hydration and lipolysis, the body's process of breaking down fat [4].

Studies show that if you drink more water before a meal, you are likely to consume fewer calories, helping create a calorie deficit that encourages weight loss [5].

So how much water should you drink?

There is no longer a one-size-fits-all approach to hydration; instead, it is calculated by body weight, half an ounce to an ounce per pound, and other factors.

For instance, an active person in a warmer climate will require more water than a sedentary individual in a cooler climate to keep sufficiently hydrated [6].

Your body uses carbs for energy, so selecting the right carbs is critical.

Refined carbs are highly processed, resulting in a product not rich in fiber and nutrients.

Examples include white bread, pizza dough, pastries, white flour, some breakfast cereals, and pasta. These carbs increase hunger, blood sugar levels, fat stores, and weight gain [7].

A balanced diet rich in whole grains may offer many health benefits like lowering type 2 diabetes risk, reducing inflammation, and promoting weight loss [8].

5. Up Your Protein

Studies show a higher protein diet results in more significant weight loss, fat mass loss, and preservation of lean mass reductions in triglycerides, blood pressure, and waist circumference [9].

A high-protein breakfast can help you feel fuller longer, reducing the number of snacks you consume.

Some great protein choices at breakfast include:

Nuts, seeds, vegetables, fruit, oats, quinoa, and legumes are all great sources of fiber for a healthy diet.

Studies show that increasing fiber by 14 grams daily resulted in less calorie intake and weight loss in just over three months [10].

Fiber helps slow how fast your stomach empties, which may promote weight loss as you feel fuller and longer, reducing calorie intake [11].

7. Watch Out For Processed Foods

Processed foods are usually high in sodium, calories, and sugar but offer little nutrients like fiber and protein.

There is a direct link, especially for women, between these foods and excessive weight [12].

Eliminating processed foods can help you lose weight while replacing those foods with whole foods promotes a healthier lifestyle long-term.

Fruits and veggies are an excellent way to get your body's nutrients.

Fruits and vegetables contain water which helps keep you hydrated, which is highly important when it comes to weight management.

Fruits and vegetables are also a great source of fiber which, along with helping you feel fuller longer, helps keep your digestive system functioning correctly, keeping your body free of toxins [13].

Satiety directly impacts weight loss by reducing caloric intake, and it’s always a good idea to satisfy sugar cravings with a whole fruit than with candy.

Related Article: Best Fruit to Help You Lose Weight

9. Don’t Drink Your Calories.

The calories in drinks add up quickly. Even fruit, when it’s turned into a fruit juice and stripped of its fiber, can lead to blood sugar spikes and lead to weight gain.

A specialty coffee beverage from your favorite shop on your way to work each morning can also be a culprit because of the many calorie-dense ingredients it can come with.

Beer is also full of carbs and calories, and alcohol, in general, is no friend of weight loss as it can encourage junk-food overeating and lead to fatty liver and visceral fat build-up.

Intermittent fasting is becoming increasingly popular over more traditional calorie-restrictive diets. Intermittent fasting involves restricting calories for a time followed by a period of unrestricted eating followed by a fasting period, and so on.

Intermittent fasting may cut calories and increase the number of calories burned at rest, enhancing metabolism and ultimately leading to weight loss [14].

There is no hard and fast rule regarding intermittent fasting; I tell my clients to experiment with what works best for them based on results and how they feel.

Cardio is excellent for burning fat and should be a part of your exercise routine.

Adding resistance training can help you build muscle and strengthen your bones. Lifting weights will help you improve your body composition, so you will probably feel and look different even if the scale isn’t moving [15].

13. Get Enough Sleep

Sleep affects many body functions, including the hormones that regulate hunger and stress. Regulating the hunger and thirst hormones allows the body to balance appetite and satiety, reducing the consumption of extra calories that could inhibit weight loss efforts [16].

Maintaining a proper sleep schedule results in feeling rested, giving you the energy to be more active and better able to make healthy choices.

14. Manage Stress

Stress can devastate our physical and mental health, significantly impacting weight loss. Being stressed raises cortisol levels, and chronically elevated cortisol may inhibit fat burning.

Also, have you heard of “stress-eating”?

There is truth in the name, as ongoing stress releases cortisol, which increases appetite, usually resulting in overeating [17].

Don’t join the diet culture; sure, fad diets can be immediately satisfying because you may lose weight quickly, but rarely does this last, and you are back to square one.

You will set yourself up for success when you understand that losing and maintaining a healthy weight is a complete lifestyle change.

Valerie Sinady, health coach and founder of Val+You Wellness, adds that diet culture focuses on being thin rather than being healthy and well.

This can lead to a variety of negative outcomes including an unhealthy relationship with food, an unhealthy relationship with your body, lower self-esteem, and poorer mental health.

Here are a few additional tips to keep in mind as you incorporate these whole life changes to diet and exercise:

• Keep goals attainable and reasonable
• Just because you slip up, don’t give up
• Use smaller plates to aid portion control
• Reward yourself
• Practice mindful eating, slowly and methodically chewing each bite
• High-intensity interval training (HIIT) can help burn more calories