Top 10 Weight Loss Tips for Women Who Want to Lose Weight

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 Top 10 Weight Loss Tips for Women Who Want to Lose Weight

   Women have unique weight loss goals and issues than men. They’re less likely to obsess over their weight, they have a higher threshold of hunger, they may retain water weight loss, and they tend to have better self-control and less tendency to binge.

  Losing weight is difficult for anyone and as such, one of the most common reasons for not being able to do so is simply because people aren’t aware of the best ways to go about it. 

 The good news is that with a bit of knowledge and a few key strategies, losing weight is achievable for everyone.

Do you feel that the scale is stuck since you reached your thirties? You are not alone.

 It's normal to experience a slight decrease in your metabolism each year during adulthood, says Robert Zeltzer, M.D., an obesity medicine physician at Scottsdale Weight Loss Center in Arizona.

 In addition to slow metabolism, women may also find it difficult to eat healthy food as they are available between responsibilities at work and at home. 

Additionally, premenstrual symptoms, which can include weight fluctuation, tend to get worse for women in their late 30s, according to the National Institutes of Health (NIH).

 

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 Top 10 Weight Loss Tips for Women Who Want to Lose Weight

But that doesn't mean you should give up on weight loss efforts.

 Use these tips to keep the scale consistent throughout your 30s.

 1. Be clear about what motivates you. “Try to get in touch with the real reason why you want to lose weight,” says Johnny Bowden, Ph.D., a certified nutritionist in Los Angeles.

 “Beyond a slim waist, what do you really want? Is it more energy? Better sleep? More mental clarity? The ability to run a block without exploding? ” Once you have identified your goals, write them down. Seeing the big picture can help you make better decision day in, day out, Bowden says.

 2. Eat five times a day. Yes, I heard that well. Dr. Zeltzer recommends eating three meals and two snacks a day, with snacks, limited to less than 200 calories each. 

Choose high-protein bites that will keep you satisfied for two to three hours, such as yogurt, beef, bacon, hard-boiled eggs, protein shakes, cold cuts, and low-sugar snack bars. 

And don't forget to eat breakfast, which has been shown to help boost weight loss.

Read also: The top 12 foods that make you feel happy


 3. Get plenty of protein. Make sure all of your meals and snacks have at least 14 grams of protein and 25 grams or less of carbohydrates, Seltzer says. A good example: One 6-ounce container of plain fat-free Greek yogurt has up to 17 grams of protein and 6 grams of carbohydrates.

 4. Beware of snack packs that contain 100 calories. "These foods tend to be high in sugar and low in protein, so they don't fill you up," Seltzer says. 

Instead, they raise levels of insulin, a hormone that makes fat. 

For example, a 100-calorie box of mini chocolate chip cookies contains 1 gram of protein and 8.5 grams of sugar. 

On the other hand, a cup of edamame contains 17 grams of protein and 3 grams of sugar for 189 calories.

 Another reason To lower sugar: It can help control PMS symptoms, notes the National Institutes of Health.

 Read also: Adele's Amazing Weight Loss: she lost 100 pounds

 5. Resist the urge to clean your kids' dishes. Nobody likes tossing food away, but constantly finishing up the rest of your kids' plates is doubly hard. 

For example, chewing three pieces of chicken while cleaning adds 142 extra calories for dinner. 

And finishing half an order of small fast food fries adds another 136 calories.

 6. Serve healthy food that the whole family will love. Eating healthy isn't just about you - it's about keeping your entire family healthy.

 Boden suggests planning good meals for you that benefit everyone.

 Get your kids involved in the action by inviting them to plan meals with you.

 7. Cheat your weight loss plan using technology. To spur weight loss, look no further than your pocket. 

Seltzer says that many smartphones have built-in pedometers that will measure the number of steps you take each day. 

Aim to log 10,000 steps per day. 

You can also find free apps and websites that help you track the foods you eat and calculate your daily calories.

 8. Find friends with similar goals. A 2007 study published in the New England Journal of Medicine notes that obesity can be "contagious," meaning you can gain weight if you spend time with people who are obese. 

This does not mean that you should give a cold shoulder to someone because of their weight. 

But keep in mind that your peers have an influence on the choices you make, Bowden says. 

Surround yourself with friends who enjoy being active (such as those who think walking 10 miles on the weekend is a good time).

Read also: Most Effective Diet Pills online that actually work for Weight loss


 9. Make sleep a priority. If you have a baby or young children at home, you know that getting a good night's sleep can be a challenge. But scoring enough Z's is crucial when it comes to losing weight. According to a 2014 article published in the Annals of Medicine, sleep deprivation may affect the hormones that regulate your appetite, and this can lead to weight gain. 

To get more sleep, keep your bedroom at an even temperature and stick to a regular bedtime routine, the Centers for Disease Control and Prevention recommends.

 10. Consider supplements. Bowden says that although the jury is still out on whether or not supplements speed weight loss, they can still improve your overall health.

 Start with a multivitamin, and if you want to add more, try fish oil, vitamin D, vitamin K, and probiotics, he suggests. 

Before trying supplements, it is best to consult your healthcare provider.

 Here's the Bottom Line:

Weight loss is affected by a wide range of factors, some owed, which extend beyond diet and exercise.

It is possible to promote long-lasting weight loss in women by making a few simple changes to their lifestyle.

By including one or two of these strategies in your daily routine, you can improve results and achieve long-term weight loss.

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