Introduction
Obesity and overweight affect about two thirds of adult Americans, putting them at risk for major illnesses like cancer, heart disease, stroke, and type 2 diabetes. However, these health hazards can be mitigated by decreasing as little as 5% of your body weight.
Recognising that every person's experience is different and that there are numerous variables at play is crucial when starting a weight loss journey. Women may find it more difficult to lose weight because of factors like ageing, metabolism, and hormones. These nine scientifically proven weight loss strategies for women take these obstacles into consideration.
Women's Weight Loss
According to Dina Peralta-Reich, M.D., head of New York Weight Wellness Medicine in New York City and a board-certified specialist in obesity medicine, "many factors can contribute to weight gain or difficulty in losing weight for women." She adds that hormonal and metabolic disorders including hypothyroidism and polycystic ovary syndrome (PCOS) might contribute to weight gain in addition to hereditary and environmental variables.
How Do Women Go About Losing Weight?
Dr. Gleeson promotes a holistic approach to weight loss that includes a balanced diet, regular exercise, proper hydration, regular sleep, and stress management in place of drastic diets, which can be harmful. He continues, "Social support can help with goal setting, encouragement, and motivation."
Understanding hormonal changes related to menopause and pregnancy, as well as specific medical disorders like PCOS and variations in body composition and metabolism, is crucial for women, according to
9 Weight Loss Tips for Women
01:Pay Attention to Food Quality
It is advised to reduce your daily calorie intake by 500 if you are attempting to lose weight. It's crucial to remember that your daily caloric requirements depend on your height, weight, and degree of activity. Determine your individualised maintenance calorie needs (the number of calories you need to maintain your current weight) then subtract 500 calories to get the number of calories you need to lose weight. This will result in a weekly weight decrease of roughly one pound.
02:Eat more protein
Protein makes us feel full, which helps reduce the likelihood of overeating or going back for seconds," she adds, adding that this helps create a caloric deficit that can contribute to weight loss over time. What's more, adequate protein intake is essential to maintaining muscle mass and supporting a healthy metabolism as we age. That's because muscle burns more calories than fat, even at rest.
03: Prepare your food
Even if your meals are basic, making them from scratch will help you avoid processed foods, which are frequently rich in calories and associated with weight gain.A 2017 study found that people who ate home-cooked meals ate more high-quality meals five times weekly and maintained a lower body fat percentage than those who consumed self-prepared meals less than three times a week.
04: Keep a food diary
To gain a better understanding of your eating habits, Dr. Commit suggests keeping a diet diary for a few weeks. Maintain a daily journal of your food and beverages, noting the quantity, time of day, and company. Utilise this data to make informed decisions about your diet, such as reducing your calorie intake and practicing mindful eating.
You'll be more likely to follow a healthy eating plan and lose weight if you regularly record how much food you eat. A 2017 study looked at the benefits of a balanced diet, frequent exercise, portion control, and daily food journaling over a 49-week period. Individuals who monitored
05: Limit alcohol
There are several ways that alcohol can cause weight gain. When combined with sugar mixers, it can be high in calories, which can increase hunger, decrease satiety, and interfere with fat breakdown.
Studies show that weight gain is a greater risk factor in light to moderate drinkers[6]. However, limiting the amount of alcohol you drink can improve your weight loss efforts.
06: Add resistance training
You might think cardio is the key to weight loss—after all, it usually burns more calories. But resistance training should be part of your weight loss arsenal, as weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than other tissues, including fat."
07: Move more
In its latest physical activity guidelines, the US Department of Health and Human Services recommends that people who want to lose more than 5% of their body weight or are trying to lose significant weight engage in at least 300 minutes of moderate-intensity activity weekly. Dr. Commit suggests walking, biking, rowing, homework (and even sex) as ways to hit that goal.
08: Add in some HIIT
Sprinkling high intensity interval training (HIIT) into your workout routine will help you burn more calories. HIIT refers to alternating short bursts of intense effort (such as sprinting) with less intense exercise (such as walking). Research shows that HIIT increases metabolic rate, so you burn more calories at rest and during activity[7]. However, aiming for 10,000 steps a day is a good starting point.
09: Get enough sleep
Recent research shows that getting less than seven or nine hours of sleep each night increases the risk of weight gain and obesity. On the other hand, getting enough sleep can help moderate your appetite and calorie intake, say doctors.
