Losing weight doesn't have to be hard at all when you follow some basic principles. That's why we put together the following weight loss tips for women which do work and they will help you getting started with your weight loss journey. Try to follow and integrate them in to your daily live and soon you'll see the pounds dropping off.
1. Build Lean Muscle!
Women often do not realize how important building muscle mass is to their weight loss efforts. They frequently worry about gaining bulky or bulging muscles.
The truth is that you can build lean muscle mass without putting on bulk by limiting yourself to light dumbbells and isometric exercises like Pilates and yoga. This will not only accelerate your efforts to shed the excess pounds, but in time will make you look even slimmer.
Muscles force the body to burn a lot of calories and fat in order to be maintained. The more muscle you have, the more fat you will lose without doing any extra work. Beyond this, having a good amount of lean muscle mass will make it easier to keep the weight off once it is gone.
2. Get Sleep
Sleep and weight loss go hand-in-hand for a variety of reasons. When we sleep our bodies repair and recharge. This reduces stress and fatigue which helps to limit the production of stress hormones which cause the body to store fat. A good nights sleep will also boost our metabolism and create mental clarity which helps us make good decisions throughout the day.
3. Eat Smart!
It should go without saying, but healthy eating is a critical part of the best weight loss tips for women. This means that you need to eat the right amount of calories and the right types of food in order to be successful in shedding the fat.
So how many calories should you be eating each day? This largely depends on your size, but the average adult female in the United States needs to eat about 1,800 calories per day in order to maintain a healthy weight. In order to lose weight the average women should consume between 1,200 calories and 1,400 calories per day.
These calories should primarily consist of protein derived from lean meats like chicken and fish, as well as from vegetables. A diet for losing weight that is high in protein will assist in the muscle building process and keep your metabolism burning at a high rate.
4. Skip The Repetitive Cardio!
One of the biggest mistakes that many women make in their attempts to lose weight is that they do hours of repetitive cardiovascular workouts. Now don't get me wrong, there is a time and a place for a long cardio workout, but not when you are trying to lose weight.
The problem with repetitive cardio is that our bodies get used to it far too quickly.
The human body does not like to be under stress. When it is under stress it immediately starts changing and adapting in order to diminish or eliminate the stress. This is great for an athlete or someone doing a job with repetitive motion, but terrible for a woman trying to lose weight!
As the body becomes used to a workout, the effectiveness of the workout is greatly diminished.
To avoid this a person should do cardio interval training.
For instance let's say that you wanted to use a treadmill to lose weight. In order to make sure that your body never gets used to the workout that you are doing you must vary your session between short bursts of walking, jogging, and sprinting.
Here is how one of these sessions might look:
Warm up by doing a brisk walk for a couple of minutes then transition into an easy jog for about 60 seconds. After 60 seconds increase the pace until you are at a full sprint for another 60 seconds followed by another couple minutes of walking.
Do several sessions like this over the course of 10 to 15 minutes, constantly changing the duration that you spend walking, jogging, or sprinting.
5. Drink Water
Hydration is a critical element to losing weight, yet it is something that is often overlooked. This is exceptionally galling because out of everything a person can do to assist in their efforts to lose weight, staying hydrated is by far the easiest!
It is impossible for the body to function properly if it is dehydrated. Not only does this impact your ability to think clearly, it saps you of energy, brings your metabolism grinding to a halt, and messes up your digestive track. Any one of the these factors by themselves can make losing weight exceptionally difficult. Taken all together and it is like trying to walk uphill with a boulder on your back.
Try to drink 6 - 8 cups of water a day to drastically improve your weight loss efforts.
6. Drink Green Tea
Much like drinking water, drinking a cup or 2 of green tea everyday is a simple way to promote weight loss. Numerous studies have shown that people who are frequent green tea drinkers tend to lose weight faster than their non-tea drinking counterparts.
There are a few reasons for this.
First, green tea helps to rid the body of toxic free radicals. In turn the body becomes stronger and healthier. Second, the compounds in green tea will boost your metabolism. The faster your metabolism, the faster you will burn fat. Finally, a warm cup of tea in the afternoon will suppress hunger cravings and help prevent unhealthy snacking.
7. Eat Small Frequent Meals
While eating "three square meals a day" sounds nice as a concept, it is not a very efficient way to eat. Eating 5 - 6 small meals throughout the day is far better for anyone trying to lose weight. It will give the body a steady supply of energy and prevent fluctuations in blood sugar levels which is the primary cause of hunger cravings that lead to binge eating.
8. Avoid Processed Sugars
Just as there are foods that help you lose weight by supporting the functions of your body. There are foods that sabotage weight loss by diminishing those functions. Chief among these culprits are ones which contain processed sugars.
These sugars rob you of energy and slow your metabolism while simultaneously loading your system with sugary calories that will be stored on your body as fat. These foods include candies, pasta, white breads, and similar foods. You don't have to give them up altogether, but try to save the junk food for special occasions.
9. Count Your Calories
One of the largest studies of weight loss ever conducted followed 30,000 people over a 20 year period. The people who were the most successful in losing the weight and keeping it off had one thing in common: They all tracked how many calories they were consuming each day. If you know exactly how much your are eating on a daily basis, it becomes very difficult to over eat!
10. Find A Weight Loss Buddy!
This final weight loss tip for women is simple yet important. Find a person to go on the journey with you! It could be a friend, spouse, co-worker, or even a person you talk to online. The important thing is that you have someone in your life to talk to about your successes and failures, and who will keep you accountable and on track in your effort to lose weight.
Do you have some extra tips other women can profit from? Then please let us know them by leaving a comment below.
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