Women try all kinds of crazy things to lose weight, but most of them don’t really work. Diet and exercise really are the best ways to shed pounds and keep them off, but it doesn’t hurt to have a few science-backed weight loss tips for women to help you out.
Weight loss is big business and obesity is an equally big problem, so you can bet there’s plenty of research out there to point us in the right direction. There are many weight loss tips that don’t add up to much, though, and will end up being a waste of time trying them.
1. Take your time eating.
Eating Slowly May Help With Weight Loss, Study Finds. A new study in the BMJ Open finds that people who eat slowly, rather than scarfing down their food, tend to weigh less. And slowing down their eating speed over the years seemed to help them lose some weight. There’s a reason why most skinny people don’t usually wolf down their food, and it’s not because they’re politer than the rest of us.
Studies show that when you eat slowly, it gives your brain time to catch up with your mouth, so it sends the signal that you’re full to your belly regardless of how much food you’ve eaten.
Paying attention to how you eat is just as important as paying attention to what you eat. Certain messages, such as sensation of taste and satisfaction, occur during eating, but when mindless eating takes place, your brain may not receive these messages. As a result, your brain sends out additional signals of hunger, which can lead to health problems such as digestive distress, overeating, and weight gain. Mindful eating means eating with awareness.
You’ve probably heard this before, but there are multiple studies that prove it! One study in Japan found that the bigger the set of chopsticks participants used when eating, the less they ate. It’s safe to say that the same holds true for forks and spoons.
The eyes are easily tricked, so having the same amount of food on a smaller plate (vs. a larger one) will make you think that you’re eating more than you are.
I know you’ve heard the rallying cry to stay hydrated when you’re trying to lose weight, and it really does make a big difference.
Researchers split a group of overweight women in half and had one half drink 16 ounces of water before they ate a meal, and the other half didn’t. After 12 weeks, the women who drank the water lost an average of 4 pounds more. Even though they were all on the same diet.
Staying hydrated also helps you keep from eating mindlessly and feeling like you’re hungry when you’re really just bored! reasons why drinking water may help you to weight loss,
A common mistake that dieters can make is cutting healthy fats out of their diet. Coconut oil has triglycerides in it, which are fats that help with metabolism.
Green tea has so many amazing benefits, that you should be drinking it right now while you read this. It’s got powerful antioxidants and healing compounds.
The mixture of catechins and caffeine in green tea work together to help you burn off fat, and it’s got other compounds that can normalize blood sugar levels.
Taking a green tea supplement can also help if you aren’t a big fan of drinking green tea (it can be a little bitter).
Peppermint has health benefits in its own right, but sniffing the oil extracted from it can help you lose weight!
Peppermint oil seems to be able to distract you from your hunger pains and tricks your brain into thinking you’re not very hungry if you sniff it every couple of hours. It’s been used for centuries as a natural remedy for belly aches and nausea, so it makes sense it would get rid of the muscle cramps that hunger causes.
“an empty calorie refers to nutrient-poor foods and drinks that are usually full of added sugars and poor-quality fats. Sugary drinks are scientifically proven to contribute to obesity.
One study showed that just drinking sugary drinks with no change in diet increased the risk of obesity in kids by almost 60%. There is no health benefit to consuming foods that contain empty calories and they can actually have a negative impact on our health, leading to weight gain and chronic diseases.
Eat foods like salmon, nuts and avocado contain nutrients and calories but are very healthy for us.
Fiber is the part of a plant that takes a while to digest, so it can make you feel fuller longer. Studies show that when you eat high fiber fruits and vegetables, your appetite decreases by 22%.
Include healthy foods like vegetables, fruits, whole grains, lean protein and healthy fats such as avocado, nuts and seeds. It’s important to eat your greens anyway because they’re packed with nutrients that you need to keep you healthy.
Foods that are cooked, canned,frozen, packaged or changed in nutritional composition with fortification, preservation or preparation in various ways come under the processed-food category.
There is a huge difference between the prepackaged turkey slices you buy at the store and a freshly cooked bird. They might have the same calories and the same ingredients, but that’s where the similarities end.
When food is processed and sits on the shelf for a while, it can lose fiber and other nutrients. Studies show that they don’t satisfy hunger as well as fresh food and can make you gain weight.
The best way to lose weight is to stick to fresh whole foods that are as close to their natural state as possible.
Studies show that low-carb diets reduce your appetite and make you eat fewer calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down
It’s a fact that when you eat a high-carb meal, it makes you want to snack. When researchers had one group of people eat a high carb diet and another eat a low carb diet, the high carb people voluntarily ate 81% more than the low carb folks.
Participants of a study in the UK found that people who eat healthy lose more weight when they eat fewer carbs. They lost an average of 6.39 more pounds than the other groups.
We all love going out to eat, but it’s easy to sabotage a diet with restaurant food. We eat bigger portions when we’re out, and we don’t pay attention to what we’re eating because we’re too busy chatting with the people we’re with or we’re in a rush.
Research finds that people who eat home-cooked meals on a regular basis tend to be happier and healthier and consume less sugar and processed foods, which can result in higher energy levels and better mental health.
Women tend to give in to cravings and temptations 60% more often when they eat out than when they’re at home.
According to Psychology Today “sleep is an underrated tool in the weight-management arsenal.” Poor sleep is one of the biggest risk factors for becoming overweight.
Women have it worse than men in the sleep department, so this puts them at a greater risk for obesity. They already require at least 20 more minutes a night than men do, but they report sleep troubles more often.
Sleeping with the light on decreases your ability to produce melatonin, and the less you have, the worse your sleep quality is.
It might seem weird but drinking hot water before a meal instead of cold water can increase your metabolism by up to 30%.
Numerous studies have shown that drinking hot water before meals can result in consuming less calories at those meals, which can ultimately lead to weight loss. This is probably because the water provides a sense of fullness, so not as much food is needed to reach the point of satiety.