5 Best Healthy Weight Loss Tips for Women
When it comes to looking good and losing weight, sometimes women are willing to resort to all kinds of things, no matter how difficult. Some work, some don’t.
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To help you in this challenging endeavor, we’ve listed a few evidence- based tips with significant benefits for weight loss. So, ladies, let’s get you fit!
1. Avoid refined carbs
Refined carbohydrates are the type of carbs that have been processed and stripped of most of the fibers, vitamins and minerals. What’s left is mostly sugar and processed grains. These cause a rapid spike in blood sugar levels and ups and downs of your mood and energy levels.
More than that, refined carbs are highly detrimental to your waistline, being responsible for the most harmful type of fat in your body, namely belly fat.
Captain’s tip: Whenever you crave for comfort food like pasta or fries, remember they pack up refined carbs with no nutritional value. Replace them with whole-grain products and healthy carb-rich foods.
2. Add more protein to your diet
Generally, for a healthy diet, an average woman needs around 46 – 75 grams per day, depending on factors such as genetics, age, lifestyle, health.
For weight loss, a protein intake of up to 30% of calories has been scientifically proven to be extremely efficient. This is because a higher protein intake speeds up your metabolic rate and increases the number of calories you burn by 80-100 more calories. More than that, it helps with appetite control and satiety.
Captain’s tip: Include more meat, seafood, eggs, and legumes in your diet if you want to increase your protein intake and facilitate weight loss in a healthy way.
3. Step things up with cardio
Combined with a healthy diet, doing cardio on a regular basis is very efficient for a healthy weight loss. Its efficiency comes from the fact that with cardio, you can burn more calories at once.
In addition, you can increase the intensity of the exercise, thus increasing your heart rate to burn the extra fat.
Captain’s tip: There’s no black and white answer, but as a general recommendation, try to do minimum 20-40 minutes of continuous exercise every day. Also, try to vary what you do and how intense you work out.
4. Probiotic supplements
Probiotics are microorganisms with beneficial effects for our health. They can facilitate the loss of belly fat and unwanted pounds.
According to studies, probiotics can impact the hormones associated to satiety and promote an efficient appetite control. Which means you eat less, thus reduce your calorie intake. In addition, they may contribute to reducing inflammation by impacting the gut microbiota.
Captain’s tip: Try to insert probiotics into your diet through food or supplements. Dosage may vary due to the various types of probiotics organism so make sure to ask a healthcare specialist for advice.
5. Sleep it off
Sleep deprivation is one of the biggest risk factors for obesity. This is due to the relation between the sleep and increased levels of ghrelin, the hunger hormone. Apparently, the more tired you feel, the hungrier you get.
Women are even more unfortunate than men when it comes to sleep. Apart from the fact that they need an extra 20 minutes of sleep per night, women also experience sleep problems more frequently. Which means they are exposed to a higher risk of becoming overweight.
Captain’s tip: Don’t sleep with the lights on because this affects the production of melatonin, the hormone responsible for sleep quality. Also, reduce exposure to blue light coming from electronic devices. To get at least 7 hours of sleep per night, you can consult a healthcare specialist for advice on sleep supplements.