Women should follow a balanced diet to boost energy levels, fight stress or PMS, boost fertility and promote a healthy pregnancy and menopause. This should include a mix of fruits, vegetables, whole grains, low-fat dairy, lean protein and healthy fats.
Protein is the most satiating macronutrient and should be included in every meal. It is also important to drink plenty of water and avoid salty foods, which can lead to bloating.
1. Eat a Balanced Diet
A best diets to lose weight women balanced diet includes a variety of foods from each food group to provide your body with all the nutrients it needs. This means eating lots of fruit and vegetables, lean proteins and whole grains, while limiting processed fats and salt.
A healthy diet also includes a good amount of fibre and protein. Try to include a range of foods such as wholemeal cereal, muesli, porridge, low-fat yoghurt and fresh fruit.
A good place to start is by using the Eatwell guide to find out what a balanced meal looks like. The guide can be found on the NHS website.
3. Keep a Track of Your Calories
Calorie counting can help you understand your food intake and make healthier choices. It can be done in a traditional pen-and-paper journal or a calorie-counting app. You can start by figuring out how many calories you need to maintain your current weight. A good place to start is the Mayo Clinic’s calorie calculator.
However, it’s important to remember that your calorie needs will vary depending on things like activity level, age and body size. It can also be helpful to see a registered dietitian to get more information.
4. Avoid Junk Foods
Junk foods are high in calories and often contain unhealthy fats and sugars. Try to avoid them and stick to a more nutritious diet. If you do have junk food, make sure to eat it in moderation and in small amounts.
Try to swap junk food for healthier alternatives like a nut bar, wholegrain toast with peanut butter or a piece of fruit. It’s also important to chew your food properly and eat mindfully. This will help you feel full and satiated for longer. This may stop you snacking later on.
5. Drink Plenty of Water
Water may help suppress the appetite and aid weight loss, according to a recent study. It also helps the body break down stored fat, which can be used as fuel.
Drinking water before meals fills up stomach space, helping you feel full and consuming fewer calories. It’s important to stay hydrated throughout the day, and you can do so by drinking plain water or adding in healthful add-ins like lemon or lime slices, fresh mint, strawberries, cucumber, or slightly mashed bits of seasonal fruit. Staying hydrated is also beneficial before and after exercise or workouts.
7. Avoid Eating Between Meals
Eating too often between meals can make you hungrier and may cause you to overeat at mealtimes. Try to keep a consistent eating schedule and avoid having snacks between meals.
If you do want a snack, choose one that contains protein and fiber like cottage cheese with crackers or carrots with hummus. Also avoid over-processed foods, such as chips and sweets.
If you find yourself reaching for snacks between meals, ask a dietician to help you re-evaluate your meal plan and portion sizes. They can also offer you strategies to help you overcome your cravings.
8. Don’t Overindulge
Many people find it difficult to resist temptation, especially when it comes to their favorite foods. However, it is possible to manage cravings by eliminating them from your environment. Keeping unhealthy foods out of your home will help, as will having a plan for dealing with cravings when they arise. For example, you can try distracting yourself or eating a small portion of something else that will satisfy your cravings.
Another important thing to keep in mind is not to skip meals. Going too long without eating can cause your blood sugar levels to drop and trigger cravings for denser, higher-calorie foods.
10. Take Care of Your Gut
The bacteria that live in your gut influence metabolic function, nutrient absorption and weight management. A diet low in prebiotics and probiotics can lead to imbalanced gut microbes that promote inflammation, sugar cravings and weight gain.
Conclusion
Incorporate probiotic foods into your diet, such as yogurt, kefir and sauerkraut. These food support healthy gut bacteria, which can help you lose weight by reducing bloating, indigestion and acid reflux. Additionally, consuming more fiber helps your gut bacteria produce short-chain fatty acids, which help suppress appetite. A healthy gut can also improve thyroid health, which supports fat loss
