You can lose weight without putting a lot of effort into it. Many women put off a diet until the time is right – until the kids go back to school, until the family moves to a new house, until summer comes. But the truth is, there is no perfect time to lose weight. There is no better time than right now to lose weight, and research shows it is better to take baby steps to drop a few dress sizes than stick to a dramatic weight loss plan. Follow these 11 easy weight loss tips for women, and you'll be bikini ready for the beach in no time.
1. Change Automatic Shopping Habits
We're all creatures of habit, and it's hard to change bad ones unless we really work at it. That includes our grocery shopping habits. If you want to lose weight, you'll need to skip frozen, prepackaged foods and spend more time in the produce aisle. Learn how to select fresh fish for the best nutritional value (wild caught salmon instead of factory farmed) and buy nuts and seeds for snacks, not chips or caramel corn. If you've spent decades selecting the wrong foods, it may take awhile to fill your cart with healthy, low-calorie foods, but once you do, you're halfway toward your weight loss goals.
2. Practice Mindful Eating
Finding time to have a peaceful, sit-down meal at the dinner table is rare these days, but that doesn't mean you should gulp down meals and snacks at your desk without thinking about what you're eating. The amount of time you spend eating, the portion size, and even who you eat meals with can make the difference between losing weight and packing on more pounds. Try to eat at the table, without a TV or Smartphone to distract you. When you multitask during a meal, you'll be less likely to pay attention to how much you eat. It's best to eat quietly and really taste your food.
When you eat, you should chew slowly. This allows your food to break down into small pieces so it can digest properly. When you eat in a hurry or have a conversation while you eat, you'll probably consume larger pieces of food, which are harder to digest. You'll swallow air as well if you eat during a conversation. This increases the chance of discomfort or choking.
A study conducted by Osaka University in Japan on 3,000 participants concluded that woman's chances of becoming overweight doubles when they eat too fast. You'll be more likely to develop indigestion or acid reflux if you eat too fast, especially if you eat acidic or “junk” food. 1
3. Concentrate on Healthy Eating, Not Calories
While eating less is important in dieting – let's face it, a dinner of baked salmon and salad has fewer calories than a porterhouse steak, creamed vegetables and a baked potato with butter and sour cream - calorie-counting shouldn't be the only focus of your weight loss program. Stop eating fast food, fried foods and fatty red meat and replace them with fish, vegetables, lean meat, whole grains and fruit. You may not lose as much weight as quickly as you would on a crash diet of weight-loss shakes or bars - but you'll keep the weight off and look and feel healthier.
4. Eat more fruit
Fruit is delicious, fat-free and low in calories. And since fruit contains lots of water, it will fill you up more than low-value junk food. Fruit's water content lubricates the digestive system and it has plenty of fiber, keeping you regular. Bring lunch to work and include apples or pears instead of chips, or snack on raisins throughout the day to lower your calorie count and feel healthier.
5. Stay Confident and Motivated
Keep sight of your ultimate goal – to look and feel better. Maybe you want to fit into a pair of skinny jeans or a new bikini. Keep the new clothes you want to fit into- or a photo of them- in your bedroom to remind yourself of this goal. Use positive affirmations to ingrain your new lifestyle and weight loss goals in your mind. Repeat” I am becoming fitter and slimmer every day.” or this affirmation from author Louise Hay:
“I love myself; therefore, I take loving care of my body.
I lovingly feed it nourishing foods and beverages,
I lovingly groom it and dress it, and my body lovingly
responds to me with vibrant health and energy.” 2
Maintaining a positive attitude and taking baby steps to your weight loss goal every day will keep you motivated and increase your self-confidence. The more comfortable you are in your own skin, the more successful you'll be in you weight loss program.
6. Stay Active!
It's been said that sitting is the new smoking. In the 1960s and 1970s, the medical community and public at large became aware of the dangers of smoking cigarettes. In 2013, Centers for Diseases Control statistics indicated that only 17.8% of adults smoked, down from 42.4% in 1965. Sitting all day at a computer or in front of a TV is today's equivalent. Research published in The Annals of Internal Medicine in January 2015 concluded that people who were physically inactive had a much greater chance of being in poor health than those who were more active.
You can't “give up” sitting the way people in the late 20th century gave up cigarettes, but you can become more active, which will help you lose weight and improve your health. If you do sit most of the day, get up and walk around for a few minutes every half-hour; stand at your computer (if you can) while you work a few times a day, and schedule yoga or exercise breaks throughout the day. Choose a physical activity or sport you like and get active when you're not working. (See #12 for more details).
7. Drink Green Tea, Water or Other Healthy Weight Loss Beverages
Replace soda and sports drinks with water, juice and tea to lower your calorie count and stay nourished and hydrated. Some teas are actually good for weight loss – green tea is recommended by many diet experts as an appetite suppressant and energy booster. Some studies showed that participants who drank 4 to 5 cups of green tea before a workout lost two more pounds than non-tea drinking participants. Green tea contains catechins, compounds that help melt belly fat by speeding up the release of fat from fat cells. 2
White tea contains antioxidants called polyphenols, and can aid fat breakdown within the body and prevent the formation of new fat cells. Peppermint tea can curb hunger – researchers found that people who simply smelled peppermint every two hours lost an average of five pounds a month, so drinking peppermint tea should yield similar results. The study did not indicate exactly why the minty smell alone suppresses appetite. It might have something to do with the clean, refreshing feeling it gives you, like the feeling you get after you brush your teeth.
Drinking water hydrates you, sealing moisture in your skin to keep it vibrant and youthful, aiding digestion and making you feel full so you won't eat as much. Drinking fruit juice is a healthy alternative to soda or sports drinks. Orange, cranberry and grapefruit juice have plenty of Vitamin C and antioxidants, but don't drink too much. Fruit juices are acidic in large amounts and can disturb your pH balance and wear down tooth enamel.
8. Take a Wheatgrass Supplement for Nutritional Support
There are dozens, if not hundreds of popular weight loss supplements on the market. Most of them promise instant results, but how many of them follow through on those claims? If you read product reviews, you'll find many quick weight loss supplements don't work or produce temporary results. It's best to find a high-value weight loss supplement containing vitamins and minerals that suppresses appetite safely. Yes, they do exist! Weight loss supplements containing wheatgrass offer the nutritional power of chlorophyll. This green chemoprotein is available in common green vegetables, including spinach, broccoli and kale, but wheatgrass contains an especially high amount of chlorophyll - 70% per cent! Chlorophyll has an impressive list of health benefits. They include:
- The ability to flush out damaging toxins in your body
- Promotion of cell growth, especially red blood cell growth to prevent anemia
- Acts as a digestive aid to keep you regular
- Increases oxygen and blood flow to enhance focus and mental clarity
- Helps break carbohydrates into glucose, boosting your energy level
- The vitamins and minerals in wheatgrass help reduce your appetite by supplying extra nutritional support
That's just a sampling of the positive effects of wheatgrass and chlorophyll. Wheatgrass weight loss supplements are a complete nutritional package that keeps you focused and energetic while you are dieting, and long after.
9. The Company You Keep – Diet with a Friend or Two
Don't keep your diet a secret – but share it only with people who will support your goals. Find another person who is also embarking on a weight loss program and share tips and successes. If you can't find a real-life counterpart, share your weight loss journey with other dieters on message board. Having a social support system of like-minded individuals will keep your spirits up and may even help you find new recipes, exercises and tricks for losing weight.
You don't need to join an organized weight loss group with expensive, prepared meals to have a diet support system. Having a few friends join you while exercising, walking or grocery shopping is much better. You'll have a sense of camaraderie and strengthen social ties while getting slim.
10. Plan in Advance for Events Where you'll be Tempted to Overeat
If you want to lose weight, you don't need to be a recluse til you reach your goal. You can attend social events where there are a lot of tempting foods and stick to your diet. It won't be easy, but it can be done! Eat dinner before the event or drink a glass of water to “Fill up” so you won't be tempted to sample too many goodies. Or join a party later in the night, after most of the food has been served. If you're attending a picnic or potluck dinner, bring healthy foods like fruit, homemade soup, salad or whole grain bagels.
11. Join a Team or Take a Class to Make Exercise Fun
Kickstart your exercise routine by taking a dance class or meeting up with a yoga group to practice asanas the park. Jogging and walking are good activities if you've been a couch potatoes for years and are trying to be active again. However, it's easy to slack off if you don't have a partner to keep you company, so ask around at work or school for organized jogging meet-ups or exercise groups.
If you prefer the social interaction of group sports, there are plenty of organized leagues for softball, soccer and other team sports in most cities. Check ads in your local paper or browse your local park district's website for amateur adult sports leagues. You'll have fun, meet new people, and get in shape.
Zeal O2 Weight Loss Supplement Helps Women of All Ages Get Slim and Trim Faster
Not all weight loss supplements are created equal. Zeal O2 Weight Loss Supplement with wheatgrass does a lot more than curb your appetite and increase your metabolism. It offers nutrients including all B-complex vitamins, Vitamin E, C, A and hundreds of enzymes you can't find in other foods. And wheatgrass provides essential amino acids to ensure proper functioning of the nervous and cardiovascular systems and increase immunity to disease. When you take Zeal O2 Weight Loss Supplement, you're getting a lot more than an appetite suppressant. You're getting a complete set of vitamins, minerals, enzymes and amino acids for better health. Zeal O2 also contains a blend of ginseng, gingko biloba and other herbs for added energy and nourishment. Order now.
You don't need to be on a diet to use WheatgrassLove products. Here are two of our other popular wheatgrass supplements:
Happy Girl Mood Enhancer from WheatgrassLove is made from wheatgrass and a blend of herbs, like Zeal O2, but it's formulated to treat mild depression (aka “the blues”), With all the chlorophyll-rich goodness of wheatgrass and the mood-enhancing properties of gingko biloba, cayenne pepper and green tea extract, Happy Girl is sure to increase your focus and put an end to the blues! (And men can use it, too!) Read more.
REVV Natural Energy Supplement provides the power of wheatgrass, L-taurine, caffeine and periwinkle herb in a tasty chocolate mint wafer. Take a REVV wafer whenever you need a burst of energy! Read more about REVV.
(Ask your doctor before using Zeal O2, REVV, Happy Girl or any dietary supplement if you are nursing, pregnant or have medical complications.)