In subsistence societies, heavier women are perceived as fertile and sexually attractive. In developed countries, women strive to be slenderer. They aspire to a slender standard. But why? Diet and exercise may be key components of weight loss for women, but many other factors play a role. In reality, studies indicate that everything from sleep quality to stress concentrations can have a significant effect on starvation, metabolism, body weight, and abdominal fat. Fortunately, making a few small changes in your daily routine can bring big benefits when it comes to weight loss tips.
Here are a few reasons why weight loss is so crucial for girls:
Include Resistance Training to Your workout list: Resistance training builds muscle and increases endurance. It is particularly useful for females over the age of 50, as it improves the number of calories your body is burning at rest. It also helps safeguard against osteoporosis by preserving bone mineral density. A few easy ways to get started are to lift weights, use gym facilities, or perform bodyweight exercises.
* Add more protein to your diet: Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss. Studies actually notice that a high-protein diet can reduce cravings, increase emotions of completeness, and boost metabolism. One small 12-week study also found that increasing protein intake by just 15% decreased daily calorie intake by an average of 441 calories — resulting in 11 pounds (5 kg) of weight loss.
* Cardio is a must-do: Aerobic exercise, also known as cardio, increases your heart rate to burn extra calories. Studies indicate that adding more cardio to your routine, particularly when combined with a healthy diet, can result in important weight loss. Target at least 20–40 minutes per day, or about 150–300 minutes per week, for best outcomes.
* Snack Smarter: 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. 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.
* Squeeze in More 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.
* Use Smaller Plates: Switching 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.