Protein-rich meals help reduce cravings, and getting enough sleep also increases the likelihood of successful weight loss.
Diet and exercise are key factors in weight loss for women. In addition, sleep quality and stress levels all have a big impact on hunger, metabolism, body weight, and belly fat. A few small changes in the daily routine below will help you maintain a healthy weight and physique.
Cut down on refined carbs
Refined carbs undergo processing, which reduces the amount of fiber and micronutrients. These foods raise blood sugar, increase feelings of hunger, and are associated with increased body weight and belly fat.
Therefore, women should limit refined carbs such as white bread, pasta, and prepackaged foods. Instead, you should choose whole grain products such as oats, brown rice, and barley.
Eat a lot of protein
Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet when it comes to weight loss. Studies note that following a high-protein diet can cut cravings, increase satiety, and boost metabolism.
A small 12-week study also found that increasing protein intake by 15% burned more calories, leading to a loss of 5 kg.
Do exercise
Sports such as jogging, cycling, playing sports with the ball, and spinning the waist can help lose weight and be healthier. Running is a sport suitable for everyone, helping to improve cardiovascular and respiratory health, training flexibility, and endurance… This subject also supports weight loss but has no immediate effect. Like other methods, beginners often have a lazy mentality or lose interest.
Besides proper nutrition, exercise helps women lose weight successfully.
Get enough sleep
Studies show that getting enough sleep is just as important as diet and exercise. Sleep deprivation has been linked to increased body weight and higher levels of ghrelin (the hormone responsible for stimulating hunger). One study in women found that getting at least 7 hours of sleep per night improved overall sleep quality, increasing the likelihood of successful weight loss by 33%.
Eat healthy breakfast
Enjoying a nutritious meal in the morning can help each person start the day on a good note, reducing the risk of binge eating throughout the day. High-protein breakfasts have been shown to reduce hunger-promoting hormones.
Eggs are the top protein-rich food, convenient for making breakfast. Eggs also help to eat fewer calories for the next 36 hours, thereby helping to lose fat and lose weight. Besides, women choose fish, seafood, chicken, some dairy products, and margarine as a rich sources of protein.
Add fiber
Adding more fiber to your diet helps slow down the emptying of your stomach, making you feel fuller for longer. Increasing fiber intake by 14 grams per day was associated with a 10% reduction in calories and a loss of 1.9 kg) over 3.8 months.
Fruits, vegetables, legumes, nuts, seeds, and whole grains are all good sources of dietary fiber.
Smart snack
Choosing healthy, low-calorie snacks is a helpful way to lose weight and stay in shape. You should choose foods that are high in protein and fiber to promote satiety and limit cravings. Whole fruit combined with avocado, Greek yogurt, and nuts are examples of nutritious snacks that support long-term weight loss.
Add probiotics
Probiotics are a type of beneficial bacteria that help support gut health. Studies show that probiotics can promote weight loss by increasing fat excretion and altering hormone levels to reduce cravings. In particular, Lactobacillus gasseri is a probiotic strain that can help reduce belly fat and overall body weight.
Quit the diet
While fad diets often promise quick weight loss, they can be harmful to your waistline and overall health. For example, one study of women found that eliminating certain foods from their diet increased cravings, followed by overeating.
Follow the website ongreenbeauty.com to get more health, nutrition, and beauty information to protect the health of yourself and your loved ones in your family.
