Even though both women and men are capable of losing weight, there is a difference in how fast it will happen. Hence, when a woman wants to acquire a slimmer figure, she needs to take several factors into account. The major ones are their hormones that are not just linked to menstruation, mood swings, and childbirth, but to their higher ability of storing additional body fat and less muscles too.
On the other hand, since men have a greater muscle mass, they have better fat-burning predispositions. This being said, in theory, they may get rid of body fat faster than women. But, this does not mean that women cannot achieve weight loss- the key is to implement the right methods!
- Have you been struggling with surplus weight?
- Are you a woman who is tired of being overweight or obese?
- Do you want to learn how to lose weight fast?
If the answer to these questions is a yes, you should definitely continue reading the article. We will present the 15 best tips on how to lose weight fast for women. You will finally drop those extra pounds you have gained during the holiday season and prepare your body for the summer.
Stay tuned!
How to Lose Weight Fast: 15 Best Tips for Women
1. Pay attention to your diet
Every woman who is trying to shed pounds should know that it is vital to follow a healthy diet. And, it is the diet’s quality that matters, not quantity. Even though diet experts are constantly advising us to count our calories and decrease them if we want to be slimmer, newest scientific findings say otherwise. That is, we need to be more cautious of the foods we eat.
The study found that those participants who reduced their intake of refined sugar and grains and processed foods and elevated their food and veggie consumption (without limiting their portions and calories) lost a significant amount of weight in a period of one year.
Of course, this does not mean that you should not pay any attention at all to the calories you consume on the daily- for female dieters; reduce to 1500 calories per day to shed a pound on a weekly basis.
Below, check out the foods you need to stay away from to achieve weight loss:
- French fries
- Potato chips
- Sugar-rich drinks like sodas
- White bread and baked goods like cakes, pastries, and cookies
- Fruit juices
- Candy bars
- Pizza
- Ice cream
- Beer
- Coffee drinks high in calories
- Foods with added sugar like flavored yogurt, cereals, and granola bars
2. Replace hydrogenated oils with coconut oil
If your goal is to learn how to lose weight fast for women, you need to switch from cooking with hydrogenated oils to cooking with coconut oil. This oil is one of the friendliest weight loss foods and it is a one-of-a-kind mixture of fatty acids that have an amazing impact on the metabolism. Its healthy fats will help you shed surplus body fat, particularly from the abdominal area.
Hydrogenated oils have trans fats and have been associated with obesity, heart issues, and high levels of bad cholesterol. Too much of these oils in your diet can impede weight loss and trigger weight gain. This artificially-created product is made when hydrogen is combined with natural oils to prolong their shelf-life.
They prevent weight loss by staying longer in the body and by transforming into surplus body fat in different body parts. This is not the case with healthy fats that the body requires for proper functioning. These fats are present in nuts, eggs, and fish, as well as in coconut oil. Check out the list below to learn why coconut oil is an excellent weight loss ally:
- Speeds up the metabolism
- Increases the amount of burned calories
- Lowers the appetite
- Helps eliminate surplus fat
3. Eat more fruits and veggies
Eating various different fruits and veggies is not just good for the overall health and for a lower risk of chronic illnesses, but it also helps with loss of weight. But, not all fruits and vegetables have the same power to help keep or lose weight. Namely, they have various metabolic effects conditioned by the nutrients found in them.
Other contributing factors are the fruit’s (or the veggie’s) glycemic load, fiber levels, sugar content, and polyphenols. Fruits and veggies are usually low on calories and fat and rich in fiber, all of which is essential for weight loss to take place. Moreover, they will supply your body with the much needed nutrients like minerals, antioxidants, and vitamins that will keep you safe from illnesses.
Therefore, make sure you add a variety of veggies and fruits to your daily diet. Check out the list below to find out the friendliest weight loss fruits and vegetables:
- Berries
- Apples
- Grapefruit
- Stone fruits like apricots and cherries
- Passion fruit
- Kiwis
- Oranges
- Melons
- Bananas
- Leafy greens like spinach and kale
- Cauliflower
- Broccoli
- Mushrooms
- Carrots
- Pumpkin
- Asparagus
- Cucumbers
- Beans
4. Stay away from processed and refined products
Are you aware that processed and overly-refined foods are bad for the health? Unfortunately, their consumption is a significant contributor to diseases, including obesity. When it comes to processed foods, it is important to explain what they are. Logically, most of the food we consume is processed in a way, i.e. butter is separated from milk and we cut apples from trees.
The distinction is between chemical and mechanical processing. Despite being ground or placed into a jar, if it is a single ingredient without any chemicals, it is natural. The problem is with food products made from artificial and refined ingredients and that have been processed with all kinds of chemicals.
They contain a long list of dangerous ingredients, including added sugar, high-fructose corn syrup, preservatives, flavors, colorants, trans fats, refined carbs, etc. On the other hand, they are low in pivotal nutrients, including fiber.
Wondering which are the worst processed foods that can impede your weight loss? Find out in the following list:
- Bleached white flour
- Coffee creamer
- Diet sodas
- Fruit juices
- Deep fried foods
- Sausage and bacon
- Cereals
- White sugar
- Fast food
- Charred meat
5. Prepare your own meals
Even though restaurants and fast food chains seem like a convenient option to eat because you are busy most of the day, this will not help you in your weight loss journey. Therefore, it is essential that you plan out your time and do your best to prepare your own meals at home. This allows you to control the ingredients and the amounts, which is rarely the case when you dine out or order fast food for lunch.
Of course, nowadays, there are a lot of healthy food restaurant chains that offer healthy meals; however, the options may be limited depending on where you live. Why does eating out sabotage your weight loss efforts? Because we usually opt for bigger portions and tend to overeat because we are in a rush or are talking with others on the table and do not pay too much attention on how much we eat.
And, according to a study presented at a meeting of the American Heart Association, women have a 60 percent higher risk of “giving in” to temptations and cravings when they eat out than eating at home.
6. Do not forget to drink water
These days, we constantly hear the importance of drinking water not just for the overall health and well-being, but for weight loss too. And, there are a lot of studies which point out the effect of water consumption on weight maintenance and loss. Sufficient water throughout the day will optimize your metabolism and the functioning of your digestive system.
The generally recommended amount is eight 8-ounce glasses of water on the daily. But, this amount may vary and it is conditioned by your weight, size, activity level, and where you live. For example, if you live in a hot climate and you work out a lot, you will need more than the 8 glasses.
On the other hand, those in cooler climates who are less active may require less. How does water boost the weight loss process? Find out in the list below:
- Helps the body burn higher amount of calories
- Lowers the appetite and prevents overeating
- Helps you consume fewer calories
- Decreases the risk of weight gain
7. Eat a healthy breakfast
If you want to have a slimmer figure, you need to forget about those sugar-rich pancakes and donuts for breakfast. You need to choose a healthier variant that will keep your energy levels optimal, prevent hunger pangs, and ease your path to weight loss.
Moreover, research is on the side of dieters who never skip breakfast- they are usually thinner and are more successful in achieving weight loss. What does a healthy breakfast include? It needs to be a balanced combination of complex carbs, protein, healthy fat, and fiber.
In this way, you will prolong the satiety and ensure optimal energy levels throughout the day. Below, find out the healthiest breakfast options:
- Oatmeal
- Raspberries
- Peanut butter
- Yogurt
- Eggs
- Chia seed pudding
- Protein shake
- Nuts
- Fruits
- Flaxseed
- Cottage cheese
8. Avoid fad diets
In the words of the American Council on Science and Health, even though they may be attractive because of the “fast” results they promise, ‘fad diets are bad diets’. However, experts claim that these diets sound too good to be true.
Do you know what a fad diet means? This type of diet, similarly to fashion fads, is popular for a specific period of time. Usually, it is advertised to enable a quick loss of weight and other health benefits. They are often described as “effortless” and “fast solutions”.
Unfortunately, most of them are based on restriction, unusual choices of food, and starvation, which may worsen the overall health and well-being. This being said, focus on proven and healthy methods for weight loss like diet improvement and regular exercise.
And, ladies, remember- losing weight is not just about looking slimmer, but feeling good in your own skin.
9. Implement a proper workout routine
Without doubt, professional dietitians always emphasize the importance of exercising on a regular basis if you want to shed surplus pounds. If you want to know the essential tricks on how to lose weight fast for women, it is pivotal that you start following a balanced program comprised of cardio and strength training.
The former helps you increase your chance of weight loss by increasing the number of calories you burn, speeds up your metabolism, and adds to your overall calorie deficit. The latter should not be “feared” by female dieters as it will not contribute to excessive increase in the muscles because you do not have the needed testosterone as it is the case in men.
With the right weights, you will build muscles, strong bones, and regulate the weight gain which is associated with aging and insufficient exercise.
10. Choose healthy snacks
One of the most difficult challenges that dieters face is giving up their favorite snacks like cookies, chips, sweets, cakes, etc. But, you should not worry- you can still enjoy delicious and healthy snacks that will help you lose weight fast and keep your health optimal.
By eating a healthy snack between your meals, you will reduce your hunger and prevent overeating during meals because of being too hungry. And, when a snack is a nutritious one, it will better the health by supplying it with the right nutrients. On the other hand, regular chocolate and chips have scarce or no nutritional value.
They are made in a way to be “addictive” so that consumers eat them in bigger amounts. Unfortunately, this may easily lead to weight gain. To get out of the trap of unhealthy snacking, check out the list with healthy snack options:
- Almonds
- Chickpeas
- Grapefruit
- Dark chocolate
- Popcorn
- Grapes
- Hummus
- Yogurt
- Oatmeal
- Dried fruits
11. Try out quality supplements
One of the most common questions that a lot of women have when it comes to weight loss supplements is whether they actually work. Before you invest your precious time and money into such products, you need to learn one important thing- there is no supplement in the world that can help you “delete” all of your bad dietary choices and insufficient physical activity.
According to proponents of weight loss supplements, when dieters choose quality options, they may boost their already established weight loss plan. Even though there is a lot of debate on whether they are effective and necessary for weight loss, a lot of dieters swear by them and claim that they have helped them speed up their metabolism and burn more fat and increased their satiety.
If you are also considering a weight loss supplement, check out the most commonly used ones here:
- Green tea extract
- CLA
- Chitosan
- Glucomannan
- Garcinia cambogia
- Protein shakes and bars
- Green coffee bean extract
- Caffeine
12. Drink coffee and green tea
When consumed in adequate amounts and properly, coffee (regular black and unsweetened!) and green tea are great weight loss allies. Avoid drinking more than three cups of coffee per day. According to research, 400 mg of caffeine per day is safe for most healthy individuals, which is around 4 cups of brewed coffee.
Regarding green tea, as it contains less caffeine, you can consume up to 6 cups and not exaggerate the healthy dosage of caffeine. Remember to not use any additional sweeteners or liquids like sugar and milk because you add up to the complete calorie count.
See the list below to find out exactly how these drinks help you lose weight fast:
- Wake up the digestive tract and encourages bowel movements
- Help you burn more fat if you drink them before workout
- Abundant in antioxidants that fight off free radicals
- Strengthen the immunity
- It feels like a treat for your weight loss efforts
- A great solution for when a hunger pang kicks in or you struggling with cravings
13. Learn to say “no”
Yes, we know how challenging it may be to stick with your diet when your mother is urging you to try out her newest cake recipe or when you are at the restaurant with friends and there are so many weight loss “enemies” on the table.
But, if you are not mentally prepared and dedicated to your weight loss, you can easily break the goals you have set. And, in order to lose weight fast for women, it is vital not to look at weight loss as something that puts a restriction on your enjoyment in tasty food, but rather an essential means to reach health improvement and weight loss.
14. Do not forget about protein
If you thought that protein is only important to build muscles, you have been missing out on a lot. This cell component is essential for numerous processes in the body, including the maintenance of lean muscles.
This being said, you need to add protein to your daily meals and snacks as often as possible. Whether it is lean meat or nuts, it is crucial for your weight loss. Protein will help your body burn more calories by enhancing your metabolism.
15. Believe in yourself
Though last on our list, it is definitely not the least important element of a promising weight loss plan. According to research, people who believe they hold the “power” to improve their lives are the ones who actually do through their actions like following a healthier diet, working out regularly, smoking less, and stay away from drinking.
On the other hand, having doubts about your capacity for change and improvement may lead to self-sabotage, usually subconsciously. Moreover, women are able of seeing not just the physical advantages of their weight loss efforts like slimmer legs or flatter belly, but other crucial benefits like higher levels of energy, quality sleep, better mood, more confidence, and better digestion.
It is these advantages that will help you develop a healthy lifestyle in the long run, which should be ultimate goal of every weight loss effort.
Final Thoughts
These 15 tips to lose weight fast for women are essential if you want permanent results and the slimmer body you have always dreamed of. You will no longer need to go through the countless of fad diets and worsen your health and starve out yourself, but you will shed surplus pounds by improving your overall lifestyle.
In this way, you will not enjoy only physical advantages, but mental too, including higher self-esteem, better vitality, fewer depression symptoms, and healthier body image. How to begin your weight loss journey to guarantee success?
Begin by removing unhealthy foods from your daily menu and implementing a beneficial workout plan. And, remember to believe in yourself and say no to everything that sabotages your weight loss goals.
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