This article is about how to lose weight fast for women. Now-a-days obesity is one of the main concerns of the society. Obesity is the excessive buildup of fat in the body. At present in US about two-third of adults and one-third of kids are suffering from overweight and obesity. According to several studies, if the condition remains the same then by the end of 2030, more than 50% population of US will be suffering from the overweight issue.
Obesity can be determined by measuring the Body Mass Index (BMI) of a person. Generally, a BMI between the 18.5 and 25 is considered ideal. But in case your BMI is 30 or more than 30, then you are considered obese. As per studies done, women are considered to struggle a lot with weight gain issues. This may be because of the following reasons:
Causes of Weight Gain in Women
- Lack of physical activities.
- Stress levels
- Irregular menstrual cycle
- Increase appetite
- Lack of sleep
- Poor lifestyle choices
- Consuming processed foods high in fast.
- Excessive drinking
- Genetic factors
- Water retention
- Hormonal issues
- Slow metabolism
Below we have mentioned some of the ways which can help lose weight fast from women. Follow the suggestions to lose weight fast and easily.
Ways to Lose Weight Fast for Women:
1.) Eat Right to Lose Weight Fast for Women
If you’re training hard and targeting to lose weight fast, it is necessary that you eat frequently. This is important because eating frequently helps in improving metabolism. But, eating frequently doesn’t mean that you can have anything. It means you need to include the right food in your diet to lose fat. By including a right combination of lean protein (which you should include in your each meal and snacks), healthy fats and carbs (mainly from fruit, veggies, and legumes) you’ll start noticing that your cravings for sugar and calorie-loaded carbs is getting decreased along with your waistline. Also, breaking down of protein takes time and need more energy, which means that you’ll feel fuller for a longer period. Thus, reducing your calorie intake and increasing your calories burning power.
2.) Drink Plenty of Water to Lose Weight Fast for Women
Drinking plenty of water is one of the most important things you need to follow when thinking of losing weight. Lack of water is responsible for causing water retention which may lead to weight gain. So, instead of consuming other drinks, you should drink water wherever possible. Not only this will help you lower your calorie intake by up to 500 calories in a day but will also help you improve you hydration levels. This, in turn, will also help reduce the amount you eat. According to some research, it is said that even a mild level of dehydration can make your brain confuse thirst with hunger. Some of the drinks which are high in calories and you may not even know include fizzy drinks (150 calories), Lattes (300 calories), and fruit juices (120 calories) and many more. So, drink plenty of water in your daily routine to maintain right weight.
3.) Cheating is Allowed Sometimes to Lose Weight Fast for Women
As incorporating any new habit takes time, so sticking to a diet can be quite tough for some women. As per some studies, it is recommended that you should stick to a diet plan 80% to 90% of the time. It means you are allowed to have at least one cheat meal in a week. In this cheat meal, you can have anything you like, this will help in sticking to your healthy eating plan as one of the main reasons for not losing weight is giving up before achieving the target.
Eating a few more calories than your daily norm also helps in enhancing your metabolism which in turn increases the rate of fat burning. Some researchers have found that the surplus calories from a cheat meal can help boost your Basal Metabolic Rate or BMR by up to nine percent. Being in caloric deficit lowers the appetite-regulating hormone called leptin, but a cheat meal helps increase the production of leptin, which helps beat your craving for hunger.
4.) Carbohydrate Importance to Lose Weight Fast for Women
It is also important to regulate the level of carbs in your body. It is suggested that you save your starchy carbs like bread, potatoes, pasta, rice for post training, i.e. within a 2-hour window. This is necessary for solving two purposes: first, it means that you’re taking in starches when your body is running short on glycogen so they’ll be useful in replenishing your muscle glycogen stores rather than getting accumulated as excessive fat. Second, it means that you’ll maintain your intake of starchy carbohydrates without having to count your calories intake.
5.) Alter Your Meals to Lose Weight Fast for Women
Altering the ingredients of your diet by lowering the content of carb and scaling the amount of fruit and vegetables up will help reduce your calories intake while amplifying your nutrient intake. For an example, spaghetti Bolognese has about 600 calories. But if you reduce it to 50 percent meat and spaghetti, and include more veg such as tomatoes, peas, sweet corn, mushrooms, and grated carrot, not only will this make your food tastier, more filling meal packed with minerals and vitamins but you will also be getting half the calories per serving. Follow this process with your other meals and watch the pounds disappearing from your weight without making you feel hungry.
6.) Salads to Lose Weight Fast for Women
Salad vegetable is amongst the most known diet when it is about losing weight and it also works well. So, include vegetable and fruit salad to your diet. Eating a small bowl of salad before the main meal is considered to be very effective in weight loss. Not only this help increase the intake of your fruit and veg but, also help you consume up to twelve percent less calories as per a study in the Journal of the American Dietetic Association. Just make sure you are easy on the salad dressings.
7.) Stick to Four to One Ratio of Vegetable to Fruit
Most of you know that we should eat five small meals a day. But consuming five pieces of fructose-filled fruit will raise your insulin level high which can cause severe health problems. So it is recommended that you stick to a ratio of 4:1 vegetable to fruit.
8.) Green Tea to Lose Weight Fast for Women
Green tea is one of the most popular natural remedies to promote weight loss. In a study, it has been found that a compound found in green tea called epigallocatechin-3-gallate (EGCG) helps slow down the process of weight gain by restricting the fat absorption and increasing the ability of the body to use fat.
Other than that, green tea is loaded with nutrients such as carotenoids, zinc, Vitamin C, chromium, selenium, and other trace minerals. So including green tea in your daily routine can help effectively in weight loss. Drink about 3 to 4 cups of green tea every day to fight obesity. You can also combine green tea with ginger tea or cayenne pepper.
9.) Exercise to Lose Weight Fast for Women
Like maintaining proper diet and hydration level is important, it is also necessary that you include exercise in your daily routine. Depending on your condition and requirement, you should include a little bit of physical activity in your daily routine. Exercising will help improve your metabolism rate which is very important to lose weight. You can include jogging, walking and similar mild exercise in your routine. If you are looking to reduce weight fast then include exercises such as plank, skipping rope, pushups, cardio and running. Swimming, cycling and playing some outdoor sports will also help lose fat fast and naturally. Doing household work like gardening, shopping on foot and similar activity can also make a great impact on your waistline.
10.) Yoga to Lose Weight Fast for Women
Apart from exercise to lose weight, you can also incorporate some yoga exercise in your routine. Yoga is considered to be one of the best and simplest ways to lose weight fast. It not only helps you stay fit physically but also works on your mental fitness. There are plenty of yoga exercises you can go for. Some of them are listed below:
- Bridge Pose
- Frog Pose
- Bow Pose
- Locust Pose
- Boat Pose
- Wind-Releasing Pose
- Half-Fish Pose
- Half Spinal Twist Pose
- Cobra Pose
- Standing Forward Bend Pose