Best way to show yourself love is by showing your body love
By Savvvy Team
November 30, 2021
Consult your health care physicians and speak with a doctor on exercise routine and food nutrition.
Make 2022 the year you reach your weight goal!
They say count your calories - however if you implement the techniques in this article in your daily life then this will go hand in hand with your calorie intake.
So give up the diet mentality it does not work for a majority — a lifestyle change is necessary.
So what are the best possible way for women to lose weight?
There are many possible ways for women to lose weight. In the article we will focus and cover ways that are recommend.
You may already know some of these tips and you may just be hearing a few of these for the first time. Start your day off right - Stay happy!
Write Your Goal Down
I start with this since this sets the tone and vision for what you are trying to accomplish. Set realistic goals and how you plan to accomplish this.
Getting yourself a food journal and tracking down your progress will help you achieve your goals!
Track everything and write it down. Get ready to reward yourself for all the hard work you've done.
Water
Put down the sodas and artificial juices!
Many studies have reported that there are correlations with the consumption of drinking water and weight loss.
Not only is one of the most important. But our body is made up to 60% of the water. Water is a natural appetite suppressant that also increases calorie burning.
Water also removes waste from the body and is necessary to burn fat.
But the hype should not just be about drinking water, it is about staying hydrated!
Intermittent fasting
Intermittent fasting is a pattern or cycle of times between fasting and eating. Fasting has been around through human evolution. Interment fasting does not determine the types of foods you eat but focuses more on the time frame.
Intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. This also gives your body a break and a chance to get rid of the toxin build up.
Our ancient ancestors did not have the luxury of grabbing food whenever they were hungry, so their bodies had to adjust. This begin said, fasting is more normal than eating 2 - 4 times a day!
Here are the most popular methods:
The 16/8 method: it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week.
The 5:2 diet: You consume 500–600 calories on two nonconsecutive days of the week, but eat normally the other 5 days.
There have been numerous studies that shows the powerful effects it has on your body and mental stamina, this may even help you live longer.
There are many benefits that are associated with Interment fasting such as increasing your HGH (human growth hormones) that benefits from fat loss, cellular repair, and lowers insulin levels.
Keep Healthy Choices
Explore healthier alternatives when it come to your nutrition lifestyle. Eat more veggies, choose carbs in natural form (avoid or cut down refine carbs), add flavor with spices, forget frying, or lightly coat your pan when cooking.
Eating real foods helps you stay away or limit yourself from processed foods that can help you run the risk of begin obese.
Processed foods are packed with calories, low in nutrients and increase your risk of many diseases, so snack smarter! One big advantage of real foods is that they typically fill more of a plate than processed foods, while providing fewer calories.
Here are just a few examples of healthy choice options to implement:
Apples
Bananas
Salmon
Unprocessed meat
Dark Chocolate
Chia seeds
Broccoli
Kale
Berries
Tomatoes
Sweet potatoes
Brown rice
Whole eggs
Check Your Gut Biome
The microorganisms that live in our digestive system affects our health. There are trillions of microorganisms — bacteria, viruses, fungi and other life forms that are collectively known as the microbiome.
The health significance of the gut microbiome are determined by the dietary choices. Some signs that your gut biome may be off may be having an upset stomach, unexplained weight changes, food intolerance, or constant fatigue.
Here are a list of foods to help you get your gut health back on track:
Fermented Foods
Kefir
Garlic
Miso
Almond
Yogurt
Olive Oil
Kombucha
Brussel Sprouts
Banana
Ginger
Eat slowly
Chew chew chew. Most of us eat too fast, and, as a result, we take in too many calories. Savor your food and become more mindful when eating.
Chewing your food slower will help break it down more which helps your stomach digest it.
When you eat slowly, you give your brain a heads up to signal your stomach to let the digestion begin.
Slowing down can increase fullness and promote weight loss since it takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness.
Eat more protein
Protein is the most important nutrient for fat loss. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.
Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high protein diet can help build lean muscle when combined with exercise. Lean muscle helps to burn more calories throughout the day, which can also help with weight loss
High protein foods for weight loss include:
Black beans
Broccoli
Cauliflower
Chinese cabbage
Oats
Quinoa
Greek yogurt
Cottage cheese
Almonds
Lentils
Pumpkin seeds
Avocados
Chia seeds
Asparagus
Brussel sprouts
Whey protein powder
Be Active
Walk Walk Walk! Exercise in groups and get good workout shoes. Be sure to also track your progress. Squeeze in more steps throughout the day and add resistance training to your routine. Do more cardio or score fitness class freebies with class pass.
Try HIIT. Utilize the benefits of a sauna or steam Room (wet rooms). Get into meditating or yoga.
Eat only when sun is up
When we eat can be just as important as wha we eat. A study from August 2018 that had participants push their dinner 90 minutes earlier than usual and their breakfast 90 minutes later, which sent signals to their body to burn more fat. This study was based on our circadian rhythm and how vital the sun energy finds its way into your cells via the food you eat.
Light regulates cell function but also other important life processes. This is another restricted method such as interment fasting.
Plan Ahead
Eat on your own schedule and help yourself by making a daily checklist. Make coffee at home and bring your lunch to work. Make sure you make a grocery list before you head out and shop on full stomach.
If you have plans throughout the week then start prepping your meals so you do not get tempted to order out.
Read food labels
Do not fall for “healthy” labels read ingredients! Reading labels can already be tricky. Best tip is to ignore the labeling on the front and go straight to the ingredients. Product ingredients are listed by quantity — from highest to lowest amount. First ingredient is what the manufacturer used the most of.
If the first ingredients include refined grains, a type of sugar, or hydrogenated oils, you can assume that the product is unhealthy
Eat Your Calories
(Unless it’s pured or smoothie)
What are Calories?
Calories are measurement of energy and your body gets energy from those calories when you eat or drink them.The number of calories in a food or drink determines the amount of energy stored in that food item.
There is not one-size-fits-all when it comes to calorie counting. According to the CDC the U.S. adult population consumes an average of almost 100 calories per day from alcoholic beverages. Younger adults consume more calories from alcoholic beverages than older adults. Limiting soda, fruit juice and other sugary drinks, which contain empty calories will help you decrease your calorie intake.
Shakes/ Smoothie Habit
Nutritionists agree that incorporating a nutrient-dense smoothie into your daily diet can help avoid pound creepage by keeping hunger levels in check and even promote weight loss thanks to their filling fiber and muscle-building protein
If a smoothie helps you offset other calories you would otherwise consume, it can be an effective weight loss tool. If you prioritize ingredients low in calories and high in protein and fiber, your smoothie may keep you full until your next meal
Prioritize Your Sleep
This stress hormone signals your body to conserve energy to fuel your waking hours. Translation: You're more apt to hang on to fat. Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal
And yes, if you're on a diet, getting quality, restful sleep can help you shed pounds, but it'll take awhile. If you're properly rested, “(you're) going to find that it's easier to lose weight,” says Teitelbaum. “It's going to be gradual over time
Overnight, you might observe that you lose between one to three pounds. This weight loss could be due to the water you lose through sweating and urination; and carbon lossSet regular sleep schedule
Portion control
Portion control is one of the biggest nutrition hacks found for sticking to a healthy lifestyle, losing weight, and then maintaining my ideal weight.
The idea is to understand what your body needs and just eat to that level.
Enter portion control, which helps us to identify what’s in our food and how much we need to consume to meet our goals. Portion control means no food is off limits — it’s just a matter of choice if and when you choose to eat anything. Portion control can help you lose weight and also keep weight off, and it's all part of the process of controlling what foods you're eating with clean eating.
Eat more not less
Your eating patterns may aid to having an efficient metabolism compared to a slower metabolism when meals are skipped. There are also studies stating there see no difference in the two.
Find out what works for you and throughout the day. While eating more throughout the day may not reve up you metabolism it is a great way to not feel as hungry and over indulge for meal times.
Cut back on added sugars
Added sugars are sugar carbohydrates added to food and beverages during their production. This type of sugar is chemically indistinguishable from naturally occurring sugars, but the term "added sugar" is used to identify sweetened foods
Consuming high amounts of added sugar is harmful to your overall health.
Reducing added sugar intake can encourage weight loss and improve various aspects of your health, including your blood sugar levels and heart, liver, and dental health.
Reduce Overeating
Start by eating slower. However, to prevent excess fat gain, try filling up on lean proteins and non-starchy vegetables before eating higher carb and higher fat foods.
Overeating is closely linked to excess body fat and obesity due to your body being in a calorie surplus. To avoid fat gain, focus on lean proteins and non-starchy vegetables at meals
Because your body works on a weekly average -- not daily -- your weight will not change due to one day of overeating. So if you do stray from your weight loss program, follow these simple steps to get back on track.
Vitamins & Minerals to Boost Metabolism
A faster metabolism burns calories more quickly than a slower one. Probiotic supplements like Omega-3 Fats are crucial and most people don’t get enough.
Caffeine
CLA
Green tea extract
EGCG- one particular flavonoid that is linked with weight loss is epigallocatechin gallate. It’s found in green tea and provides many of its proposed benefits.
Grapefruit
B vitamins
Calcium
Magnesium
Iron
Supplements
Supplements can never replace real foods, however, intake of natural supplements, which are full of nutrients required by your body, will help you achieve the weight lost goal.
Lemon
Cinnamon
Ginger
Honey
Apple Cider Vinegar
Virgin Coconut Oil
Tumeric
Coco Powder
Grounded Flax Seed
Brush Teeth After Eating
According to myfitnesspal.com toothpaste can temporarily affect taste buds, which can make eating less appealing post-meal.”
For example, “people with the clear retainers for teeth straightening lost weight initially because every time they ate or drank, they had to brush their teeth,” says Wright. “That extra effort dissuaded them from snacking when they weren’t truly hungry.”
Keep your stress under control
Stress can significantly impact your ability to maintain a healthy weight. It can also prevent you from losing weight.
Whether it's the result of high levels of the stress hormone cortisol, unhealthy stress-induced behaviors, or a combination of the two, the link between stress and weight gain is glaring.
Rises in the stress hormone cortisol can lead to weight gain. Do not weigh yourself consistently. Have a good relationship with food and seek help and treatment when needed.
Fill up on Fiber
Fiber boosts metabolism. The human body can't digest fiber, but it attempts to, burning calories in the process. Soluble fiber provides many health benefits, and one of them is aiding weight loss.
Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. To further promote belly fat loss, combine your soluble fiber intake with other lifestyle changes, such as making healthier food choices and exercising more
Weight loss: Dietary fiber helps promote weight loss because it's filling while also being low in calories. And when you eat more high-fiber foods, you have less room in your diet for foods that are not as nutrient-dense, such as refined carbohydrates
Smaller plates and cups
The illusion works because we think things are smaller when we compare them to things that are larger.
Switch to using 9-inch plates. Most dinner plates are 12.5 to 13 inches. Smaller plates create portion control; you'll eat less and feel fuller.
Using a smaller plate at meal time will help control your portions, reduce your calorie intake, and aid in your weight loss success. Use a smaller plate – Save money. This one just makes good economic sense. If you are using a smaller plate for your meals, you are eating less and this will help you cut food expenses
Alkaline based diets
Alkaline foods help in maintaining a balanced PH level in the body. Hence, this diet encourages people to eat more of fruits, vegetables, seeds, legumes, such as lentils, tofu and less of the processed food or aerated beverages. Following this diet along with some exercise can help you lose weight quickly.
Plant foods contain polyphenols, which have antioxidant properties that help protect against disease and may also help you lose weight
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