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11 Best Weight Management Tips For Women

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Weight loss isn’t the be all and end all of your life. You need to maintain your success now. That perfectly curvy or slim figure MUST continue to steal the limelight and flatter all the guys around you!

Be it intermittent fasting or be it keto diet or be it teatoxes, the plethora of diet plans along with weight loss tips and exercises are out there. Whatever worked wonders to attain the desired weight loss goals, adopting healthy habits afterward is imperative.

Oftentimes, women forget to maintain weight once they’ve lost it. The changed lifestyle, workout plans, diet plans, and body needs MUST be continued to be met or else it wasn’t worthwhile!

Lifestyle change needs to be gradual yet a permanent one.

Crash diets aren’t a reasonable solution to safely lose weight and sustain that perfect figure over time as well. A balanced and nutritious diet is the key to healthful living and easier weight management.

If you are struggling with Losing Belly Fat, Check Out The Ultimate Guide To Lose Belly Fat!

Follow these nutritionists’ backed weight management tips that’ll help direct you in the correct direction.

1. Drink Water Before Meal (Plenty of it):

The earliest lesson a child learns in science is that the human body is made up of 90 percent water. Could there be a better reason for drinking liters of water every day?

Have you ever pondered over the effects of drinking 6 to 8 glasses of water per day?

Water is essential for the normal functioning of your body processes and it can radically increase the chances of staying slim.

Not only the body will stay hydrated but also prevents you from overeating. Just drink 2 glasses of water before breakfast, lunch, or dinner.

As per a study at the University of Utah, dieters who had two glasses of water before every meal successfully lost 30 % more weight than others.

Mathematically, it sums up as 2 glasses of water before each meal and 2 glasses during any other time of the day.

It’ll fulfill your daily body fluid need.

2. Drink Coffee for Weight Loss (Preferably Black):

drink coffee for weight lossCoffee is not unduly notorious for containment of rich anti-oxidants and energy-boosting high caffeine contents.

Caffeine stimulates the production of epinephrine, a hormone that travels via the bloodstream to the fatty cells for signaling them to break down fat and release fatty acids in the blood. Then, fatty acids stay in your blood until you burn more calories than you consume per day.

Caffeine effectively boosts your metabolic processes by 3 to 11 % and increase the fat burning process by over 10 to 29 %, as per studies.

Just a reminder: Avoid putting in sugar or high-calorie ingredients. The bitter, the better!

3. Drink Green Tea to Lose Weight:

Make Green tea your best friend as its one amazing drink that brims with health benefits for you. Whether you wish to lose weight or manage your weight, green tea would do the magic for you.

Check Out Health Benefits Of Green Tea!

Green tea has flavonoids and caffeine that help in elevating your body metabolism, increase fat oxidation, and boost insulin activity. Green tea is teeming with strong antioxidants called catechins that work in synergy with caffeine to boost the fat burning process.

When choosing green tea, Matcha is a rich source of antioxidants and nutrients. For effective results, it’s recommended that you take 2 and a half cups of green tea each day.

While preparing green tea, ensure that you don’t boil those valuable catechins in the process. Here’s the right way to brew nutrition-rich green tea:

  • Firstly, bring the water to a boil and let it rest for 10 minutes.
  • Pour it over the tea and start brewing it for about a minute or more.
  • You can lengthen or shorten the brewing time as per your taste.

4. Intermittent Fasting for Weight Loss:

Among the dieters, intermittent fasting is quite a popular eating pattern and easy to follow as well. You need to flip back and forth between fasting and eating—but there’s a predetermined pattern for it.

Here are a few common methods of intermittent fasting:

  1. The 16/8 Method: To achieve it, skip breakfast regularly and eat only during the time period of 12 am to 8 pm. Or you can shift it to 8 am to 4 pm feeding window. Whatever suits your routine is perfect.
  2. Eat-Stop-Eat: To follow it, a 24-hour fast for one to two days a week is required. You can have dinner one night and fast till the next dinner time to break the fast.
  3. The 5:2 Diet Plan: On any 2 days of every week, consume 500 to 600 calories. During the rest of the days, you can enjoy normal meals.

Overall, intermittent fasting is all about curbing your desire to eat excessively, especially that irritating munching habit. However, try to cut down on excessive sugar and calorie-dense foods even during the hours of eating.

As per a 2014 review study, intermittent fasting is effective for prominent weight loss. It was found to cause weight loss by 3 to 8 % within a period of 3 to 24 weeks.

5. No Added Sugar

High sugar content is a demonic contaminant in modern diets. Isn’t it?

Ultimately, we overly consume high-calorie food along with a sedentary lifestyle.

As per studies, sugar (fructose, glucose, etc.) consumption in high quantity is directly linked with obesity as well as the health issues (such as type 2 diabetes, heart problems, blood pressure, etc.) associated with it.

If you had made a lifestyle change for weight loss, why not continue it to manage that perfect weight?

6. Limit Refined Carbs Intake:

Refined carbohydrates such as refined grains and sugar are empty calories. They include white rice, pasta, pizza dough, bread, pastries, white flour, and other cereals.

Although they are easy-to-digest yet they have a high glycemic index that can raise your blood sugar level. They are stripped of fiber, nutrients, and bran.

As per studies, high blood sugar levels lead to sudden cravings and, thus, increased food consumption. On top of that, refined carbs are directly linked to obesity.

If you have a craving for such empty calories, you can consume them with natural fiber. Or else, depending entirely on sugar and refined carbs will keep you asking for more.

Can you see the plot behind the fast food restaurants now? Why you are never satiated and keep coming back for more? The taste is there, but the nutrition is lacking!

7. Take Probiotics Supplements

Gut bacteria have an influence over your hunger pangs. When good gut bacteria break down fiber, the intense hunger pangs are decreased significantly.

Moreover, an abundance of yeast leads to weight gain and bloating. Over 75% of women face the issue at least once in their life. To tackle that, good gut bacteria can starve the yeast and makes its survival difficult.

Now, the question is where for you get good gut bacteria? Probiotics.

Foods that contain probiotics include:

  • Kefir
  • Yogurt
  • Fermented vegetables such as sauerkraut
  • Natto
  • Apple Cider Vinegar
  • Gherkin pickles
  • Miso
  • Kombucha
  • Tempeh

Probiotic supplements are good for gut bacteria to reduce fat mass, especially the one containing bacteria of Lactobacillus subfamily.

However, ensure that L. acidophilus is associated with weight gain so not all of them work for the same purpose.

8. Eat Spicy Foods

Spicy foods are known to boost metabolism due to a compound called capsaicin (found in chili peppers). Foods seasoned with chili pepper or black pepper can boost the metabolism rate by up to 23%.

Eating spicy food leads to the generation of excess heat in your body. It, in turn, leads to the burning of excess fat.

Spicy food can give you a feeling of satiety and, therefore, you will consume lesser calories.

Relying entirely on spicy food for curbing your appetite wouldn’t work. As the long-term effectiveness of capsaicin isn’t proven.

9. Try Aerobic Exercise for Weight Loss:

aerobic exercise for weight lossRegular exercise should be added to your routine. Take 10 to 30 minutes out of your busy workaholic mommy schedule to do some cardio. You can break it into chunks as well, that is, 10 minutes 3 times a day for cardio.

Aerobic exercises or cardio are excellent for burning calories, weight management, and improved mental as well as physical health.

Aerobics targets unhealthy fat that builds around vital organs of your body and causes metabolic issues. It improves breathing, stamina, and work efficiency as well.

Why not invest some time not money into it daily?

You can make simple lifestyle changes for weight management:

  • Take the stairs
  • Walk your dog
  • Dance around
  • Walk to the nearby market
  • Rake the leaves
  • Gardening/cycling
  • Have some outdoor fun
  • Park the car away from the entrance

Aren’t they super-easy to follow?

10. Eat Vegetables:

Fruits and vegetables are nutrient-dense and contain fiber—that gives you a fuller feeling for a long duration. Fibers increase satiety and, thus, control your hunger.

Add vegetables to your meals, salads, juices, soups, and almost everywhere.

Being a mom, sister, or a daughter, it would be amazing to cook healthy meals daily for your family to stay fit and active. Take the weight loss journey along with your family.

11. Eat More Protein

High protein diet, containing eggs, fish, and meat, is essential for weight loss by boosting the metabolic process by 80 to 100 calories per day.

Having a diet plan that’s 25% protein per day can prevent you from hunger pangs and obsessive munching habits.

Eating eggs instead of grain-based foods in breakfast can make you eat lesser calories for the upcoming 36 hours.

Then, why not?

Final Verdict:

Maintain your weight loss goals by committing to a healthier lifestyle. You are free to enjoy your young one’s birthday meal or a holiday feast once in a while but compensate it as soon as possible.

Plus, don’t forget to add the above-mentioned weight management tips in your lifestyle.

All in all, stay conscious of what you are eating and what you are getting out of it. Maintain a calorie-intake diary to monitor your food intake and curb those excessive late-night cravings.

Empty calories are equal to weight gain and risks of various health issues. On the contrary, adopting a healthy lifestyle is all about changing the dimensions of your energy, productivity, beauty, youthfulness, and what not.

Have you ever tried a lifestyle change? What effects did you reap out of it?

References:

https://www.medicalnewstoday.com/articles/303409.php
https://my.clevelandclinic.org/health/treatments/17633-weight-management-tips
https://smokefree.gov/stay-smokefree-good/weight/tips-for-healthy-weight-management
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section25
https://www.ncbi.nlm.nih.gov/pubmed/10702779
https://www.ncbi.nlm.nih.gov/pubmed/7486839
https://www.cdc.gov/fungal/diseases/candidiasis/genital/index.html
https://www.healthline.com/nutrition/intermittent-fasting-and-weight-loss#section2
https://www.healthywomen.org/content/article/how-drink-green-tea-weight-loss
https://www.healthline.com/nutrition/coffee-increase-metabolism#section2

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