Losing weight and getting in shape can be a challenge to most women, particularly overweight women. When the BMI of women ranges from 25 to 29.9, they happen to be overweight. Weight loss in females is harder than that in males. A lot of factors contribute to weight gain in women and challenges for weight loss. The metabolic rate in females is lower than that in males. Hormonal fluctuations, pregnancy effects, loss of hormones in menopause, and PCOS struggles all contribute to undesirable weight gain in women. Besides these, sedentary lifestyles, a lack of physical activities, unhealthy eating habits, and poor sleep all contribute to weight gain, thereby resulting in women turning overweight.
While you may have tried numerous weight loss techniques that flood the internet to shed those extra kilos, you may have found it challenging to figure out the sure-shot ways to get in shape. Consulting certified dieticians and nutritionists can help you have a customized diet chart for weight loss for females to help you lose weight healthily and enjoy sustainable benefits. With a well-planned diet plan to reduce weight for females, you happen to enjoy weight loss naturally with improved health. The dieticians will also provide you with effective diet tips to achieve your fitness goals smoothly. So, you might be wondering which easy yet effective techniques can help you burn those extra calories, aren’t you? Check out a list of sure-shot ways for overweight women to achieve their fitness goals.
10 Best Ways for Overweight Women to Lose Weight
Practice Intermittent Fasting
One of the most effective ways to lose weight is intermittent fasting. It’s an eating pattern where you happen to practice cycles of eating food and fasting. Unlike other fasting patterns, you do not starve while losing weight. This healthy technique enables you to consume nutritious foods at intervals and prevents you from staying hungry.
Intermittent fasting focuses more on the time and frequency of eating rather than eliminating food groups. So, you enjoy your weight loss diet plan as you relish your favourite foods while you lose weight. A diet plan, such as a veg diet plan for weight loss, comprising intermittent fasting prevents you from overeating and helps you eat healthy on non-fasting days.
Include Proteins in Breakfast
One of the best fat loss tips for women is eating proteins in breakfast. You may have cereals and sprouts in your breakfast while following a veg diet plan. It helps you stay full for longer and nourishes your body with proteins and essential nutrients while you lose fat. If you are a non-vegetarian, you may have eggs for your breakfast as it ensures the intake of fewer calories as compared to grains for the next 36 hours and greater weight loss.
Add More Fibre to Diet
Consuming foods rich in fibre helps overweight women lose more weight. Even a mere intake of 30 grams of fibre daily helps you lose weight remarkably. Also, it helps improves your digestion, reduces your blood pressure, and improves your body’s response to insulin.
Say No to Refined Carbohydrates
Refined carbohydrates are unhealthy that not only cause weight gain but also hamper your health. They include processed grains whose nutritious and fibrous content has been removed. Eating these refined carbohydrates can elevate your blood glucose levels fast, make you feel hungry, and increase your cravings, thereby making you eat more food soon after a while. Individuals eating refined carbohydrates are at a high risk of turning overweight and obese. So, make sure that your overweight diet plan does not contain refined carbohydrates. For adequate intake of carbohydrates, prefer to have nutritious foods or complex carbohydrates and combine them with natural fibre.
Drink Green Tea
Green tea is a healthy option for weight loss in overweight women. Unlike coffee, this herbal tea has low levels of caffeine and plenty of powerful antioxidants known as catechins. The antioxidant content of green tea functions synergistically with caffeine and promotes fat burning. You may drink a cup of this herbal tea or consume a green tea extract supplement for losing weight. Consult a nutritionist for the same.
Practice Portion Control
Limiting portion size plays a marked role in losing weight. It involves regulating your intake of food and being aware of what and how much food you are eating. Even when you are following a veg diet chart for weight loss for females, exercising portion control can help you shed those extra kilos effortlessly. According to medical studies, this technique helps minimize your calorie consumption by one-third. If an overweight woman continues to follow this simple strategy for a week, she is sure to lose a minimum of a pound of weight smoothly.
Have Whole Foods
Adding whole foods to your overweight diet plan is quite an effective technique to get in shape. Whole foods are healthy options that make you feel full naturally. So, overweight women can stay full for a long time without eating any other high-calorie options. Women dieters adding whole foods to their diet chart for weight loss for females can limit their weight gain naturally and achieve desired fitness goals without hampering their health. Also, whole foods help reduce cholesterol levels and blood pressure remarkably.
Overcome Your Food Addiction
One of the major hurdles in achieving weight loss targets for overweight women is food addiction. Food lovers feel a strong urge to relish their favourite foods that may affect their health and make them experience excessive weight gain. So, it’s necessary to beat your food addiction. Expert dieticians and nutritionists can guide you to overcome it. You first need to overcome your food cravings. Dieticians can help you have healthy fruits, vegetables, nuts, and other nutritious foods in place of unhealthy foods that you crave. Healthy, tasty food substitutes for your favourite treats can help you burn your calories and achieve targeted weight loss by improving your health.
Eat More Fruits and Vegetables
Fresh fruits and vegetables have plenty of fibre and crucial nutrients, such as minerals and vitamins. Fibre requires greater time to digest. So, you feel full for a long after eating these nutritious options rich in fibre. Also, eating these nutritious foods helps boost metabolism in overweight women and promotes burning of the belly fat. Increasing your intake of fruits and vegetables in a veg diet plan for weight loss can help you shed those extra kilos healthily and safely and enjoy sustainable weight loss benefits without any hassles. Besides these, seasonal vegetables are rich sources of antioxidants that prevent you from turning obese.
One of the healthiest foods that nourish you while promoting weight loss is yoghurt. Yoghurt is a great source of protein that helps you with satiety. It prevents overweight women from eating food now and then, curbs their appetite, and helps them feel full for longer. Yoghurt not only helps in losing weight but also aids in keeping it off, thereby enabling you to enjoy sustainable weight loss benefits. It aids in burning belly fat and keeping obesity at bay. Besides weight loss, consuming yoghurt helps reduce blood pressure, triglyceride levels, and blood sugar levels and minimizes vaginal infections and insulin resistance.
5 Additional Helpful Tips that Promote Weight Loss in Overweight Women
Besides these diet tips that promote sure-shot weight loss in women, certain simple yet effective tips can ensure smooth and sustainable weight loss and healthy habits for improved well-being. Here’s a quick rundown of it.
Chewing your food slowly can ensure reduced consumption of calories and increased weight loss. Chewing food properly mixes it well with saliva, makes it easier to swallow, and helps with its digestion and absorption. It’s an effective technique for mindful eating which prevents overeating and reduces the risk of obesity.
Drink Some Water Before Meals
Drinking a small glass of water, half an hour before meals is one of the beneficial practices for weight loss in overweight women. Water intake increases metabolism and aids in the burning of calories. You enjoy reduced weight naturally with this simple tip.
Staying active while following a diet chart for weight loss for females helps you get in shape. A daily brisk walk of 40 minutes, jogging, cycling, and other moderate exercises help boost your metabolism, lose weight, and stay fit.
Have Adequate Sleep
Generally, the sleep of women, who are over 40 years, happens to get affected due to numerous factors, such as stress, menopause, medications, and other facts. Disrupted sleep can lead to weight gain. Inadequate sleep can lead to obesity. So, you need to develop and maintain a healthy sleep routine and enjoy a continuous sleep of about 7 to 8 hours daily while following an overweight diet plan for getting in shape.
Avoid Unhealthy Foods
Overweight women struggling to lose weight should avoid certain unhealthy foods when following a diet plan. Stay away from foods, such as sugary beverages, pastries, cakes, candy bars, cookies, chips, French fries, alcohol, granola and energy bars, sweetened yoghurt, white rice, processed meat, and foods containing added sugar.
So, if you are working hard to trim your waistline and get in shape naturally, resort to a diet for weight loss. The precious guidance of certified dieticians and nutritionists, such as health experts at Health Total, can help you receive a personalized diet plan for weight loss for females comprising the best nutritious foods. Our expert nutritionists ensure that your diet plan does not contain foods that cause undesired weight gain and affect your health adversely. If you are a vegetarian, we ensure you receive a veg diet plan for weight loss. Moreover, following our diet helps meet all your nutritional needs, boosts your immunity, prevents possible health risks, and improves your overall health. So, be quick, get in touch with us at Health Total, and get in shape with our customised diet chart for weight loss for females.
Sign up for a FREE consultation with Health Total experts to get more tips on losing weight with diet healthily or managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!