With fad diets and fitness routines round every corner, it is quite difficult to keep a tab on which weight loss tips really do work and which don’t. Here are 10 weight loss tips for women that will set your weight straight, and help you adopt some really healthy, weight-friendly habits for life.
1. Don’t Fall Slave to the Scale
I see this happen way to often. People become obsessed with the number on the scale and feel completely discouraged when it doesn’t show what they hope it will. There are many other ways to measure progress besides the scale. Try tracking your measurements and make a promise to yourself to only weigh in once per week (preferably the same day and same time).
2. Make it a Lifestyle Change
I know you have heard me preach about this a million times before, but it really is important when it comes to lasting weight loss. People who focus on changing their lifestyle rather than ‘going on a diet’ have better long-term weight loss success.
3. Find a
Diet Healthy Eating Plan You Can Stick to
This is going to vary a lot from person to person, but it is extremely important that you find a healthy eating plan that is suited to you. There are so many different ones out there such as paleo, clean eating, vegetarian, vegan, raw food, IIFYM the list goes on. You may want to do a mix of all of these. Find something that is realistic for you to stick with and go with it.
4. Eat ENOUGH
More often than not I see women eating too little (I would say 95% of females who contact me are under eating). This is just as damaging as eating too much. Please do not fall trap to the low calorie diet trap. It may seem appealing to be able to lose 10lbs in 2 weeks, but it is very difficult to stick with long term and can lead to more serious problems, such as metabolic damage. If you don’t know how many calories you should be eating you can see my blog post on it here or contact me and I will be happy to help you.
5. Set SMART (and Achievable) Goals
The key to getting in shape and staying in shape is successful goal setting. The reason many people do not reach their goals is because they fail to make them SMART. The SMART goal setting approach ensures your goals provide clarity and direction. A SMART goal can be applied to any type of goal that you have, it doesn’t have to apply to just weight loss. You can find more about SMART goals here.
6. Find Motivation #Instagram
For most of us, motivation is something we struggle with on a daily basis. Finding something that will keep motivating you day in and day out is tough, especially if you aren’t specifically training for something. Instagram is without a doubt the best motivational tool I have come across so far. You can follow so many like-minded people who are on the same journey as you and facing the same daily struggles. They post motivational pictures, quotes and tips that keep you motivated on a daily basis. If you haven’t already, definitely get Instagram!
7. HIIT it!
If HIIT is not part of your current exercise routine, then you are missing out! HIIT is by far one of the best ways to lose excess body fat – and it only takes 15-20 minutes. HIIT increases your metabolism and cardiovascular fitness and limits muscle loss. It doesn’t require any special equipment and you continue to burn fat for up to 36 hours after you finish working out as your body repairs and covers. Find out more about HIIT here.
8. Lift Weights
Do not fear weights! I feel like a broken record here, but lifting weights has so many benefits and no, it will not make you bulky. In order to keep your metabolism high, the majority of your workouts should be focused around weight training. Weight training increases your metabolic rate which will allow you to eat more calories without gaining body fat. It is by far one of the best things you can do for your metabolism.
9. Eat 5-7 Times Per Day
I know you are probably thinking ‘how am I meant to eat that much?!’ but hear me out. Eating small regular meals every 2.5-3 hours keeps your metabolism high and prevents you from snacking on unhealthy foods. Depending on your calorie intake, each meal should be roughly 300 calories of healthy goodness. If you are currently eating 3 large meals per day, try making your meals smaller and adding in a morning and afternoon snack. Small changes make a big difference.
10. Aim for 8 Hours of Sleep Per Night
Maintaining a regular sleep schedule (an average of eight hours per night) helps regulate your body’s metabolism and decreases the desire to overeat. Researchers from St. Luke’s-Roosevelt Hospital and Columbia University in New York shed some light on the link between our length and phase of sleep, and hunger and weight gain. They found that the length of time we sleep is important, but sleep composition — the time and percentage of overall sleep spent in each stage — is associated with decreased metabolic rate, increased hunger and increased intake of calories, specifically from fat and carbohydrates, which can, in turn, lead to weight gain.