12 Weight loss tips for Women backed by Scientific Studies

12 Weight loss tips for Women backed by Scientific Studies

Women tries every kind of stuffs present online today to lose weight fast. But mostly they don’t work. Diet and exercise are considered and are the best ways to cut off some weight and keep them off, but it doesn’t hurt to have a few science-backed weight loss tips for women to help you out.

Weight loss in big businesses and obesity are nowadays most common and equally a big problem. So you can bet there are plenty of research out there  to point us in the right direction.There are a lot of weight loss tips and tricks out there on internet that mostly don’t work and we end up with just wasting time trying them.

These are 12 weight-loss-tips-for-women that is also proven in science.

Give time when you eat, Don’t eat fast, Eat slow

A new study in BMJ open showed that eating slow can actually help you lose weight faster, rather than scarfing down their food. Based on data from nearly 60,000 people, three behaviors—eating slowly, cutting out after-dinner snacks and not eating within two hours of going to bed—were linked to lower obesity rates and smaller waistlines.

 Compared to those who wolfed down their food quickly, those who ate at a normal speed were 29% less likely to be obese. People who ate slowly were 42% less likely to be obese.

The findings make sense, say the researchers. Eating quickly has previously been linked to impaired glucose tolerance and insulin resistance, which can affect metabolism and fat-burning. Fast eaters may also continue to scarf down food even after they’ve consumed adequate calories, the study authors write in their paper, whereas slow eaters might feel full on less food overall. (The study did not look at how many calories people actually consumed on a regular basis, which likely affected their obesity risk.) -[Source]

Mindful eating

DO you really feel good while eating? Were you stressed out or in rush or bored or depressed the last time  you ate something? When you pay attention while eating, there are couple of things you will start noticing – you’re using food to comfort yourself, and you’ll also notice how much food you eat when you’re emotional. [Source]

Smaller plates

Start using smaller plate. When you have a smaller plate yo start having less good in it, once you complete a plate your mind will think like you already had food. Thereby it’s kind of psychological aspect.

Studies have shown that the smaller plate size helps you to eat less, because it changes your view of seeing the portion size.

Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more.[Source]

Add green Tea

Green tea is considered as one of the best option when it comes to lose weight. Green tea is rich in anti-oxidants which actually helps in increasing metabolism rate in your body. It is also recommended that if you had green tea, with a small physical activity added to it could help lose weight faster.

You can use matcha green tea to get most out of it.

To read out more on how green tea could help and it’s other benefits visit- Green tea benefits

Get enough Sleep

Less sleep could also help you gain weight. Reason is when you less sleep your body metabolism rate goes down. Ultimately the food you took in start residing in your body and thus you start ending up adding some pounds.

To tackle this, you could start to be more indulge in physical activity, which in turn will make your body tired by night and you could have a good sleep.

You should consider to have sleep at-least 8 hours a day daily.[Source]

Drink a lot of water

onsuming water regularly could help you cut off some weights. Not only this water intake in proper interval could also make your mind fresh and your hair and skin healthy.

It is advised to have 3-4 litres of water every day. But keep one thing in mind, drink water in regular interval not at a once.

Consuming water in regular interval helps your body boost metabolism rate and even detoxify wastes from your body. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.[Source]

Use Coconut oil in Cooking

Most common mistake dieters do is to cut off the intake of good saturated fat from their diet.Coconut oil has triglycerides in it, which are fats that help with metabolism.[Source]

One of the most important property of coconut oil is that it is “thermogenic” . Which means, eating it tends to increase energy expenditure (fat burning) compared to the same amount of calories from other fats. In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about .[Source]

Have fibre rich food

When you having a diet, fibre rich food helps you to be full all the time and keep you satisfied. These fibre rich foods could be added up to your diet to help you lose weight. Foods such as apple, sweet potatoes, oats are some of the examples.

Once you start having this added up into your diet plan you will notice one difference. You will full the whole day, and you even have energy to do stuffs. Reason, for this is fibre which digest slowly did not  let feel sleepy once you intake it. Example for this is, when you have rice specially, after some 30 minutes you start having sleepy effect, this is due to foods with less fibre digest fast. Due to which, sleep hormone is activated and you start feeling sleepy. [Source]

Eat Protein,Fat and vegetables

Start having protein intake more and fat plus low carbs vegetables. The recommended card intake is 30-40 gm per meal.

You can schedule or make a routine by calculating the calorie content by google it out and have a diet plan to continue for at-least 2-3 months.

While considering the what food to take in- start having egg on daily basis-4 eggs with 3 egg protein only and one whole egg with yolk. Yeah i know, there have been words saying yolk has too much fat, yes it has. It also helps you gain pounds. But let me tell you one thing, losing weight in a healthy manner you need to have some fat intake too. Fat actually helps some resided vitamins like Vitamin E to dissolve and flush out through body. Because Vitamin E in higher amount could cause issues to your body. Same thing for digestion, fat helps in digestion too.

Cut-off sugar intake

Sugar or starch which is one of the most common thing that could make you add some pounds in some days. On daily basis you should have a check on your sugar intake. Especially when you have a cup of coffee or tea try not to add up sugar, or even if you want to add in less quantity.

Lauren Blum from www.marieclaire.com writes about how quitting  sugar intake had tremendous changes on her face. She also write how it changed the ways she feels during whole day.

Consume less processed food

When food is processed and sits on the shelf for a while, it can lose fiber and other nutrients. Studies show that they don’t satisfy hunger as well as fresh food and can make you gain weight. [Source]

Download a weight loss App

Weight loss apps are the easiest and cheapest way to hire a weight loss coach without having to talk to anyone. They’ll track your food, calories, exercise, create meal plans, and even connect you with other people who are on the same path

Using a smartphone app will help you lose weight and keep it off better than using website support or keeping a weight loss diary. Participants in a study comparing the three saw an average weight loss of 6.4 pounds more in the smartphone group.

12 Weight loss tips for Women backed by Scientific Studies