Weight gain is not something to be ashamed of. In fact, many women struggle with weight gain at some point in their lives.
Luckily, there are plenty of practical ways to get started on your weight loss journey even if you have a busy schedule. Here are some great weight loss tips:
1) Develop an Exercise Routine
If you don’t have a lot of time to get into the gym, there are still plenty of ways you can introduce exercise into your daily routine. Simply going for walks whenever you have a few minutes of free time can make a difference.
If it’s possible, walk to work instead of commuting. If you have a dog that takes frequent walks, add an additional 15 minutes to the routine. Both of these strategies work well for people with busy schedules, so they won’t take any time away from your other responsibilities.
When you go on walks, it’s important to have the appropriate shoes so you’re comfortable while exercising. Check out guides like Boot Bomb that outline some of the best walking shoes on the market.
2) Cut Down on Carbs
Refined carbs are heavily processed which reduce the amount of fiber and nutrients in your food. Foods that are high in refined carbs spike blood sugar levels, increase your hunger and lead to weight gain.
Avoid refined carbs like pasta and bread if you are trying to lose weight. If you can’t cut these foods out of your diet, at least limit your intake.
3) Drink More Water
One of the simplest ways to lose weight is to drink a lot of water. Studies show that drinking a lot of water increases the number of calories that you burn. If you drink water before meals, you will feel full quickly and end up consuming fewer calories.
4) Up Your Protein Intake
Foods that are high in protein like meat, seafood, eggs, and dairy play an important part in your diet, especially if you are trying to lose weight. A diet that is high in protein can curb cravings and speed up your metabolism. Incorporate high protein foods into your diet or start drinking protein shakes to lose weight faster.
5) Get Adequate Sleep
Studies show that getting the right amount of sleep might be as essential to losing weight as diet and exercise. Sleep deprivation can lead to increased weight and increased the production of the hormone that causes hunger.
6) Keep a Food Diary
Many times, women gain weight because they snack throughout the day without counting those calories. Little by little, those calories add up and lead to weight gain. One of the simplest ways to monitor your weight and prevent weight gain is by keeping a food diary.
Tracking your calories helps you understand the nutritional value of the foods you are putting in your body. Holding yourself accountable will help you meet weight loss goals.
7) Do Cardio
Cardio should be an essential part of your workout routine if you hope to lose weight. Cardio, which increases your heart rate, leads to heightened calorie burning. Coupling cardio exercises with a healthy diet will definitely produce results.
8) Eat Mindfully
A lot of people eat without paying attention to their food, so they end up eating too much without enjoying their meal. Focus on the flavors of your food instead of paying attention to distractions like TV.
This practice can make you more conscious of your eating habits, which, in turn, helps you lose weight.
9) Push Past the Plateau
There comes a point after you’ve been steadily losing weight for a while that you stop losing weight altogether. When you plateau, it can be frustrating to put in effort working out and not see any of the results.
The best thing to do when you notice yourself plateauing is to up the intensity of your workout or tweak your diet a bit. Changing up your routine every once in a while will help you get past that no-progress phase.
10) Know your Favorite Healthy Meals
Changing your diet is especially challenging if you don’t enjoy any of the healthy options you are preparing for yourself. Spend some time figuring out what your favorite healthy foods and meals are. Cook these recipes often so you can enjoy both the flavor and nutritional benefits
Doing this will motivate you to be consistent with your diet. If your meal plan begins to feel repetitive, feel free to switch to another flavorful and healthy option.