Weight Loss Tips for Woman can be confusing…… Right ladies?
In fact, it’s a culmination of several different skills: you need to master food, exercise, emotion, and good old-fashioned determination if you want to achieve that ‘Booty Made in Heavan’.
Bottom line? If you want results, knowing what actually works is a must.
In this guide I’m going to show you everything you need to do to lose those extra pounds..
Let’s dive right in..
Here are 19 weight loss tips for women that are scientifically proven to work
1. Eat Plant-Based foods: Consuming fruits, vegetables and whole grain foods have significant benefits on our health….
Cutting out processed foods and opting for a locally sourced, plant based diet is the best way to feel like a Modern Day Goddess!….
The Academy of Nutrition and Dietetics, released a ‘position statement’ on vegetarian diets, saying appropriately planned vegetarian, including vegan, diets “are a healthy choice for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.”
The report cleary outlines the health benefits of vegetarian diets, claiming they can drastically reduce the risk of obesity, heart disease, diabetes, and some forms of cancer, compared with non-vegetarian diets.
Not sure where to start?….
Check out this awesome video of Sadia from www.pickuplimes.com, introducing you to a beginners guide on how to go vegan…..
If you’re located in Dubai, Whats On magazine did an interesting article in 2016 which highlighted the best places to shop for a plant based diet: https://whatson.ae/dubai/2016/06/being-vegan-in-dubai/ ..
Ok next up…..
2. Drink lots of Water: An obvious one right?!…. However, studies have shown only 34% of woman drink enough water to stay hydrated every day…..
The first trial to show ‘increasing water consumption is an effective weight loss tip‘ was reported in 2010 at the National Meeting of the American Chemical Society. The study found participants who drank two cups of water before each meal lost more weight than those who didn’t.
Even if you’re mildly dehydrated, your metabolism may slow down. Being dehydrated reduces blood volume, which can also reduce the supply of oxygen to your muscles. As you can imagine, this can make you feel tired, both physically and mentally. No good energy comes out of being tired, especially when your goal is to stay active whilst you lose weight.
A huge weight loss tip coming in at #3…..
3. Stress Management: Life is full of stressful situations and something we all experience as part of our daily life right??…
However, studies have shown anxiety and other forms of stress are directly related to weight gain. “Even if you usually eat well and exercise, chronic high stress can prevent you from losing weight—or even add pounds,” says Pamela Peeke, MD, author of Body for Life for Women. Unfortunately, every time you’re overly stressed, your brain releases hormones into the body. You get an injection of adrenaline and cortisol, which tells your body to replenish energy, even though you haven’t used it up at all!…
…..We then reach for the healthy vegetable snacks????? errr… “Instead, we crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that reduce tension,” explains Elissa Epel, PhD, a researcher on stress eating at the University of California, San Francisco.
This soothing effect becomes addicting, so every time you’re anxious, you want fattening foods.With your adrenal glands pumping out cortisol, production of the muscle-building hormone testosterone slows down.
“Over time, this drop causes a decrease in your muscle mass, so you burn fewer calories,” explains Shawn Talbott, PhD, author of The Cortisol Connection. “This occurs naturally as you age, but high cortisol levels accelerate the process.” Cortisol also encourages your body to store fat—especially visceral fat, which is particularly dangerous because it surrounds vital organs and releases fatty acids into your blood, raising cholesterol and insulin levels and paving the way for heart disease and diabetes.
4. Strength Training: Recent research suggests that strength training lower’s a woman’s risk for Type 2 diabetes and cardiovascular disease. In a 2016 study, researchers from Harvard Medical School and the National Institutes of Health provided an evidence-based study that strength training drastically improved a woman’s functional movement, bone density, Body Mass Index and reduced the risk of diseases by over 30%. Yikes! Time to hit the weights ladies!
Check out this clip for some motivation of female Athlete, Camille Le Blanc (Don’t worry, she didn’t wake up with this ability- it takes years to perfect any kind of strength movement properly so think baby steps and you’ll be fine!)
As part of the 10 weight loss tips, moderate exercise is the most important part to achieving your goals, whether thats with a Personal Trainer, Group Exercise Class with other woman or following a plan in your own gym.
Having confidence and feeling good about yourself is by far more important than loosing a few pounds. Always think of the bigger picture and don’t get caught up in reducing a dress size….. Strength training has multiple benefits and something you shouldn’t feel intimidated about at any stage in your life…
Ok look: this next tip is as simple as it get’s, but studies shown it’s one of the best weight loss tips on the planet!
5. Sleep: A recent study of women over the course of 10 years, found that those who slept well had a 45% lower chance of developing Type 2 diabetes, the one most closely related to obesity, versus those who had problems sleeping or who slept less than six hours per night.
One of the Harvard researchers pointed out that when your circadian rhythm is disturbed due to poor or lack of sleep, your body produces more ghrelin, the hormone that spurs your appetite (which makes you eat more). Furthermore, not getting enough sleep lowers the production of leptin, the hormone that signals your brain that you are full (which also makes you eat more).
– Related Article: 24 Top Sleep Tips & questions Answered: (by the Experts)
6. Avoid Sugary Foods: It’s no surprise that avoiding sugary is a part of our weight loss tips. However, a 2018 review by New Zealand researchers has given some clearer insight into why sugar makes you fat. The results, published today on BMJ.com, showed the following:
- People who ate less sugar (without being told to lose weight) lost an average of 1.8 pounds over a period of 10 weeks to 6 months.
- Similarly, people who increased their sugar intake gained 1.7 pounds, with most studies lasting less than 8 weeks. Small changes, yes, but over time this weight gain can really add up.
7. Consistency: One of the main issues for people not achieving their weight loss goals is not being consistent over a prolonged period of time. Research shows that most women will never achieve their goals because of ‘yo yo’ dieting and ‘bursts of enthusiasm’ of working out.
The best advice from a science-based approach for being successful in losing weight is to set a goal, schedule and plan before you start your healthier routine. Look at a nutritional plan and exercise program that has a start and end date. Be consistent with your trainer by having a clear, predetermined plan which you can stick to over a period of time.
‘Rome wasn’t built in a day and nor will your Victoria Secret Bod! Break your healthy lifestyle goals down into easily achievable chunks. Celebrate each successful week, month or/and quarter so that you stay motivated throughout the program. The focus should be on consistency and a longer term view on your health which can easily be achieved with the right approach.
8. Positive Self Talk: Too often, the pattern of our self talk is negative. We remember the negative things we’re told as children by our parents, siblings, or teachers. We remember the negative reactions from other children that diminished how we felt about ourselves. Throughout the years, these messages have played over and over in our minds, fueling our feelings of anger, fear, guilt, and hopelessness.
9. Stand up & take the stairs: Most woman go to work in the car, take an elevator to their office and sit all day in a chair. Physical inactivity throughout the day (yes, this includes in-between the gym!) is related to the biggest health problems, including obesity, osteoporosis, heart disease and circulatory issues.
Check out this infographic blog from (Sit2Standdesk.com) for more scientific research on tips and support.
10. Start Fresh! Literally: It’s important to clean out all the processed foods from your pantry, fridge (and secret stash!) prior to starting any healthy regime. Consider a fresh start for better results.
11. Drink Green Tea: One of our best weight loss tips is to drink green tea. It’s loaded with powerful antioxidants called catching, which are also believed to work synergistically with the caffeine to enhance fat burning. Here is a detailed article from SarahBest who illustrates the different types and health benefits of each.
For any additional help or support, we offer Free Exercise & Nutritional consultations to help you on your way. Give us a call if you need a kick in the right direction: firstname.lastname@example.org | +971 4 438 5055
Still searching for some answers?….
We’ve added another 8 science based weight loss tips for woman through this interesting Infographic from Pritikin Longevity Centre: