Weight Loss Secrets Every Women Should Know
Underground Painless Ways of Weight Loss
Small yet powerful changes to your routine, brings a huge difference in the overall Weight Loss Journey.
So, we recommend you to make a Bookmark of this page or take a Notepad to list it down, in case you’re damn serious about getting in Shape and Look Beautiful all over again.
We are going to reveal the underground weight loss Secrets here:
#1 Cut Your Refined Carbs Intake
(Refined Carbs are Major Setback to Weight Loss)
Refined Carbs actually don’t exist in nature, these are forms of sugar and carb.
Their natural source is whole foods, but they are altered or processed in some way to “refine” them by various methods.
They undergo extensive processing, ultimately reducing the amount of fiber and micro-nutrients in the output.
It’s Time to Cut you’re your Refined Carbs from your diet such as Pasta, Pizza, White Bread, packaged foods.
Choose whole-grain products instead, like Oats, Brown Rice, Quinoa, and Barley.
Refer to our 16 Healthiest Low Carb Foods
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#2 Add Resistance/Strength Training to your Routine
Resistance training is also known as strength training can be done at the comfort of your home, as it makes you stronger and increases overall muscle endurance.
It’s proven to be quite beneficial for women above 45, as on strength training your body burns more calories while on rest, and preserve bone mineral density against Osteoporosis
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Have a quick look at the benefits of Strength training:
- build lean muscle mass
- reduce body fat
- burn calories more efficiently, even after you’ve exercised
- boost metabolism and make weight loss easier
- increase bone density and improve bone health
- boost flexibility and improve range of motion
#3 Drink More Water
Drinking more water is another painless method for weight loss.
According to a small study, drinking (500 ml) or 17 Ounces of water temporarily increased the number of calories burned by 30% after half an hour.
A study of overweight women examined the effects of increasing water intake
to over 1 liter (34 oz) per day.
They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss
Other quick water hacks:
Drinking water before meals reduce your appetite
Water is calorie-free, it is linked with reduced calorie intake.
Health organizations around the world suggest drinking
8 Glasses, (2 Liters) per day on average.
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#4 Eat more Protein – Reduce Cravings, Boosts Metabolism
ALSO READ 10 FOODS THAT BURN BELLY FAT SUPER FAST
In research, studies have shown that following a high protein diet, cut downs your cravings, increase the feeling of fullness, and boost metabolism.
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In a 6 Months diet study on 65 overweight and obese women, the high-protein group lost an average of 43% more fat than the high-carb group.
What’s more, 35% of women in the high-protein group lost at least 22 pounds (10 kg)
The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound
of bodyweight or 0.8 grams per kilogram.
Example: A 150-pound (68-kg) person would need about 54 grams per day.
Overall, a higher protein intake increases the number of calories you burn inclining towards weight loss.
#5 Set your Sleep Alarm
Sleep is another crucial factor in losing weight as diet and exercise. Sleep disorders lead to increased body weight and higher levels of
ghrelin, also known as the hunger hormone.
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& Overthinking suffers from Sleep deprivation,
and ultimately leads to loss of health, gaining weight.
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According to research, Weight Loss success increased by 33% in women who got 7 Hours of Quality Sleep each Night.
Why Good Sleep is Important:
- Poor Sleep is a Major Risk Factor for Obesity and Weight Gain
- Not proper Sleep increases your Appetite and cravings
- If you are not Sleep well, it decreases your resting metabolism.
- Linked to increased Calorie Intake
- Poor sleep can cause cells to become insulin resistant.
Overall, consider Sleep Quality is an important part of your Weight Loss Journey and overall health.
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#6 Do more Cardio
THIS MIGHT ALSO INTEREST YOU SHOCKING HEALTH, FITNESS & DIET MYTHS BUSTED Aerobic exercise, also known as cardio, increases your heart rate to burn extra calories.
Studies show that adding more cardio to your routine can result in significant weight loss — especially when paired with a healthy diet
For best results, aim for at least 20–40 minutes of cardio per day, or around 150–300 minutes per week
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#7 Fiber is your Tummy Filler
Adding more fiber to your plate is the most followed weight loss strategy, it helps to slow down the process of emptying your tummy and gives you a filling of fullness for a longer duration of time.
Increasing Fibre intake by 14 Grams per day leads to a 10% decrease n Calorie intake and
resulted in 1.9 Kg of weight loss in a span of 3.5 months,
without making any additional changes in your diet.
Fruits, vegetables, legumes, nuts, seeds, and whole grains are all great sources of fiber.
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#8 Practice Mindful Eat
Mindful eating is based on mindfulness, a Buddhist concept.
Eating is about using mindfulness to reach a state of full attention to your experiences, cravings, and physical cues when eating.
Involves mindful eating minimizing external distractions during your meal.
Try eating slowly and focusing your attention on how your food tastes, looks, smells and feels.
It triggers feelings of fullness and may lead to a significant loss in daily calorie intake
#9 Smart Snacking
Selecting healthy, low-calorie snacks is a great way to lose weight and stay on track by minimizing hunger levels between meals.
Choose snacks that are high in protein and fiber to promote fullness and curb cravings.
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Whole fruit paired with nut butter, veggies with hummus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-lasting weight loss. CHECK FOR WHAT IS KETOGENIC DIET?
Top Smart Snacks List:
Greek Yogurt with Mixed Berries
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Chia Pudding Dried
Unsweetened Coconut Turkey Roll-ups
#10 Walk more Steps- Measure your Per Day Steps
When you’re pressed for time and unable to fit in a full workout, squeezing more steps into your day is an easy way to burn extra calories and increase weight loss.
In fact, it’s estimated that non-exercise-related activity may account for 50% of the calories your body burns throughout the day.
Taking the stairs instead of the elevator, parking further from the door,
or taking a walk during your lunch break are a few simple strategies to bump up your total number of steps and burn more calories.
Set your initial target to at least 2500-3500 Steps Per Day,
and increase it gradually.
Brisk Walk daily for 15 Minutes.
#11 Set Realistic Attainable Goals
Setting SMART goals can make it easier to reach your weight loss goals while also setting you up for success.
SMART goals should be specific, measurable, achievable, relevant, and time-bound.
They should hold you accountable and layout a plan for how to reach your goals.
For example, instead of simply setting a goal to lose 10 pounds, set a goal to
lose 10 pounds in 3 months by keeping a food journal,
following your Cardio Routine, and adding a serving of vegetables to each meal.
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#12 Keep Stress Under Control
READ FOR KETO FLU & REMEDIES Some studies suggest that increased stress levels can contribute to a higher risk of weight gain over time.
Stress may also alter eating patterns and contribute to issues like overeating and binging.
Exercising, listening to music, practicing yoga, journaling,
and talking to friends or family are several easy and effective ways to lower stress levels.
#13 Use Smaller Plates to Eat
Changing to a smaller plate size may help promote portion control, aiding weight loss.
Although research remains limited and inconsistent, one study showed that participants who used a smaller plate ate less and felt more satisfied than those who used a normal-size plate
Using a smaller plate can also limit your portion size,
which can reduce your risk of overeating and keep calorie consumption in check.
#14 Chew Slower- 32 Bites before you Swallow
Making a conscious effort to chew slowly and thoroughly can help increase weight loss by cutting down on the amount of food you eat.
According to one study, chewing 32 times per bite significantly decreased calorie intake compared to chewing 15 times per bite.
Another study showed that chewing food either 150% or 200%
more than normal reduced food intake by 9.5% and 14.8%, respectively.
#15 Eat a Healthy Breakfast
ALSO, CHECK TOP 10 HEALTHY RECIPES FOR WEIGHT LOSS
Enjoying a nutritious breakfast first thing in the morning can help start your day off on the right foot and keep you feeling full until your next meal.
In fact, studies find that sticking to a regular eating pattern may be linked to a reduced risk of excess eating.
Eating a high-protein breakfast has been shown to decrease levels of the hunger-promoting hormone ghrelin.
This can help keep appetite and hunger under control.
Check our Top 10 Healthy Recipes for Weight Loss
#16 Cut Back on Added Sugar
Added sugar is a major contributor to weight gain and serious health issues, such as diabetes and heart disease.
Foods high in added sugar are loaded with extra calories but lacking in the vitamins, minerals, fiber, and protein that your body needs to thrive.
For this reason, it’s best to minimize your intake of sugary foods like soda,
candy, fruit juice, sports drinks, and sweets to help promote weight loss and optimize overall health.
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#17 Eat Only When you See the Sun
Research suggests that allowing at least 12 hours between dinner and the next day’s breakfast may help speed weight loss; it may let you burn through unneeded fat stores faster or improve the body’s ability to use insulin.
Have dinner earlier, or breakfast later — or both!
#18 Make Coffee at home
CHECK FOR Opt for a homemade coffee shake with a mocha twist.
Toss brewed coffee, a splash of skim or milk alternative, a small squirt of chocolate syrup, and a handful of ice into a blender.
You’ll be sipping about 70 calories instead of the 400-plus calories in a Starbucks Mocha Frappuccino Blended Coffee drink.
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#19 Exercise in groups
Not only is exercising in groups more fun, but it can also help you lose weight.
A study published in Obesity found that
overweight people may lose more weight if they’re surrounded by their fit friends.
#20 Remember to stay happy
Instead of thinking you deserve to eat something, think that you deserve to be healthy and happy.
According to the National Eating Disorders Association, eating disorders can develop from disordered thoughts and feelings about not only food but also health in general.
This can impact the quality of life and lead to a loss of vitality.
Strive to eat flexibly for both hunger and pleasure, leaving room for foods that simply make you happy.
This will help cultivate a positive relationship with food and your body.
Many different factors play a role in weight loss, and some extend far beyond diet and exercise.
Making a few simple modifications to your lifestyle can help promote long-lasting weight loss for women.
Including even one or two of these strategies in your daily routine can help maximize results and promote healthy, sustainable weight loss.
In the End, Remember, it’s not the Inches that matter, a Happy Mind and a Healthy Body matters the Most.
Weight Loss is not limited to eating, it depends on the Host of factors like
Sleep, Time of Eating, Mindful Eating, Stress Levels,
Setting up Realistic Goals, Exercising in Groups, and much more.
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