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It’s important when trying to lose weight that women don’t trigger eating disorders, upset hormone balance, reduce muscle mass, cause nutrient deficiencies, or increase stress. So, this article is devoted to non-drastic and practical weight loss tips just for women.
Weight Loss Tips for Women
1. Cut back on sugar
Cutting back on sugar can help promote weight loss and increase overall health. Added sugars in foods such as cookies and sweets promote fat storage and disturb hunger signals. This is because people who regularly consume added sugars typically eat more overall because sugar intake lowers leptin production. Lower leptin levels lead to increased hunger and decreased satiety.
Foods with high sugar content also tend to be high-calorie foods, like desserts, and sugar-sweetened beverages like sodas. Consuming these high-calorie foods can cause you to overconsume in relation to the amount of energy you expend.
Sugar is an addictive substance that prompts cravings for more sugar. Because it increases hunger, food cravings, and fat storage, sugar can cause weight gain. Reducing or eliminating your sugar intake will help you lose weight.
One practical way to cut back on sugar is to limit any treats to once a day. Or, try going cold turkey and eliminating any added sugars for a period of time. Then, monitor your weight and see if these changes help you reach your goals over time.
2. Try a 4-week rules-based diet like Whole30 or Paleo
Diets such as Whole30 or Paleo can majorly reduce consumption of processed foods, so they are naturally healthier and often lower in calories. Even a subtle caloric deficit from one of these diets can help with weight loss.
As an added benefit, these rules-based “reset” diets often have large communities you can join (via online forums, in-person groups, or social media) to keep you motivated and promote success. Studies show that having support when you’re trying to lose weight can help improve the results.
3. Eat more vegetables
Vegetables are high in fiber and water content, which will help keep you full longer. Vegetables are also generally low in calories. Vegetables of all colors help your body function optimally and decrease internal stressors that can cause weight gain.
Examples of easy ways to eat more vegetables include having a salad with lunch and dinner, replacing traditional pasta noodles with spaghetti squash or zucchini noodles, or adding cooked squashes into your soups and stews.
4. Cook more at home
Restaurant and prepackaged meals are often made of processed ingredients that are designed to taste good. These hyper-palatable foods can lead to overeating and weight gain.
Cooking at home allows you to control the ingredients and portion sizes. Putting a reasonably sized portion on your plate rather than an oversized portion (as they do in restaurants) can help you tune in to your feelings of fullness. This way you stop eating when you’re full, not just when your plate is empty.
5. Eat balanced meals and snack only when needed
Eating large enough meals with a proper balance of protein, fat, carbohydrates will ensure you’re satisfied until your next meal. It’s also good to be aware of your snacking habits. Do you snack out of boredom? Does turning on the TV make you reach for the chip bag?
A good rule when trying to lose weight is to eat three meals on a schedule and to only eat a snack when you are too hungry to wait until the next mealtime.
6. Eat more protein at breakfast
Eating protein at breakfast can calm your insulin response so you don’t crash an hour later and reach for a snack. Eating a protein-rich breakfast will also help you feel satiated so you’re less likely to overeat in the evening.
7. Keep a food journal
Keeping a food journal is a great way to improve mindfulness and monitor your weight loss progress. You can use a journal to track portion sizes and macronutrient ratios, even if you don’t track the exact number of calories.
A food journal can help you become more mindful of how much you are eating, what makes you feel satiated, and what is most effective for your weight loss.
Keep in mind that losing weight fast is often not the best way to keep the weight off. You can lose weight quickly by drastically cutting calories (often, starving yourself) but once you stop the low-calorie diet, you’ll gain the weight back.
Still, you can see results in as little as 2-4 weeks on a healthy weight loss diet. The key is to not starve yourself but to instead reach for naturally lower-calorie whole foods that will provide you with nutrients and satiate you. Feeling satisfaction with your diet is key to maintaining it.
Combining your whole foods diet with moderate exercise (walking, weightlifting, and yoga) can accelerate weight loss. A slight calorie deficit is helpful for weight loss, as long as you don’t feel tired and hungry throughout the day.
How much weight you can lose is very individual and dependent on a lot of factors. Losing 1-2 pounds per week is considered healthy and sustainable for most women.
So, while you could feasibly lose more than that, it would not be healthy and you would likely not be able to maintain it. Don’t forget that other factors like stress, lifestyle, sleep, and underlying health conditions will affect your weight loss.
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WEIGHT LOSS
MAINTENANCE
WEIGHT GAIN
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