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Many women have no idea how much water they drink in a day. You might not be meeting daily fluid requirements, which can hinder weight loss.<\/p>\n
One of the best weight loss tips for women is to drink water often throughout the day, and aim for 11 to 12 cups<\/a><\/strong> as a daily total. Walk your dog or take short walk breaks daily, to increase calorie expenditure and enhance weight loss. Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.<\/p>\r\rYES! GET MY FREE PLAN <\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t The National Sleep Foundation suggests women get 7 to 9 hours<\/a><\/strong> of sleep each night to maximize health and wellness.<\/p>\n Protein increases metabolism, and helps you maintain lean muscle during weight loss. It also increases satiety, according to numerous studies<\/a>.<\/p>\n Aim to eat protein for breakfast to keep you full throughout the morning. That\u2019s because these drinks provide just 5 calories per serving, are loaded with antioxidants, and contain caffeine \u2013 which increases energy, helps burn fat, boosts metabolism, and enhances weight loss according to numerous studies<\/a>.<\/strong><\/p>\n The extra energy caffeine provides during exercise can improve workouts and increase calorie expenditure.<\/p>\n Processed meat is linked with cancer<\/a>, and many of these meats \u2013 such as hot dogs, sausage, regular bacon, ham, and deli meats \u2013 are high in fat, preservatives, and calories.<\/p>\n A 3-ounce portion<\/a> of sausage contains almost 300 calories, which is more than double<\/strong> the number of calories in the same 3-ounce portion of grilled chicken<\/a>.<\/p>\n Eliminate processed meats to improve your health and your chance at weight loss.<\/p>\n Studies<\/a> show that increasing your red meat intake is associated with weight gain.<\/p>\n Examples of red meat include goat, lamb, pork, and beef. If you do eat red meat, limit it to less than 18 ounces weekly<\/a>, suggests the American Institute for Cancer Research.<\/p>\n Research shows that eliminating meat, poultry, fish, and seafood from your diet is another effective weight loss strategy.<\/p>\n In fact, one 2016 study<\/a> found that vegetarian dieters lost more weight than non-vegetarian dieters, and vegan dieters (people who eat only plant foods) lost more weight than vegetarians who consume dairy foods and eggs.<\/p>\n Sugary drinks may be part of your daily routine, but can drastically hinder weight loss. A can of regular soda often contains 150 \u00a0– 160 calories<\/a>, which can add up throughout the day.<\/strong><\/p>\n In addition to soda, other sugary drinks you should avoid for effective weight loss include lemonade, sweet tea, fruit juice, energy drinks, and protein and sports drinks containing added sugar.<\/p>\n Studies<\/a> show that artificial sweeteners in diet foods seem to change your body\u2019s microbiome, alter blood sugar control, and are associated with increased calorie consumption, decreased satiety, and weight gain.<\/p>\n Avoid foods and drinks containing artificial sweeteners like saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, advantame, and steviol glycosides when weight loss is your goal.<\/p>\n Refined carbohydrates lack the satiating fiber found in whole grains and other healthy starches, which is why avoiding refined carbs is one of the best weight loss tips for women.<\/p>\n Steer clear of white bread, crackers, white rice, regular pasta, white bagels, white hamburger buns, and other white-colored carbs.<\/strong><\/p>\n Instead, fill one-fourth of each plate with fiber-rich starches like brown rice, wild rice, quinoa, oatmeal, sweet potatoes with the skin, corn, peas, and dried beans.<\/p>\n Know that you don\u2019t have to clean your plate at meals, and stop eating when you feel full.<\/strong><\/p>\n Fill half of each plate with non-starchy vegetable, one-fourth of your plate with protein foods, and one-fourth of each plate with fiber-rich starches.<\/p>\n Sweets often leave you craving more sugar and calories, which is one reason sugary foods hinder weight loss. Instead, replace sweets with healthy fats to boost satiety and keep you full longer.<\/strong><\/p>\n Consider protein shakes prepared with nut butter \u2013 or snack on nuts, seeds, avocado slices, or shredded coconut. Because of its naturally sweet flavor, fruit is also a good option as a replacement for sweet treats.<\/p>\n Research<\/a> shows that probiotics, or good bacteria found your digestive tract, may be linked with appetite control.<\/p>\n One study<\/a> published in 2018 found that probiotics supplements are associated with a reduction in body weight, body mass index (BMI), and body fat percentage.<\/p>\n Cardiovascular exercise is an excellent calorie burner, which is why boosting the duration of cardio workouts can enhance weight loss.<\/p>\n One study<\/a> found that burning 400 to 600 calories<\/strong> during cardiovascular sessions lasting 45 minutes, five days weekly, improves weight loss over a 10-month period. For best results, combine regular exercise with healthy eating habits.<\/p>\n HIIT alternates high-intensity bouts of cardio exercise with lower-intensity recovery periods. One 2017 study<\/a> found that HIIT is a time-efficient way to reduce total body fat, body fat percentage, and abdominal fat.<\/p>\n Try sprinting at a high intensity for 30 \u2013 60 seconds, jogging slowly for about 60 seconds to recover, and repeat for at least 20 minutes.<\/p>\n Even if you don\u2019t notice changes in the scale immediately after begging a weight training program, you\u2019ll likely experience improvements in the way your clothes fit.<\/strong><\/p>\n To increase muscular endurance, aim to complete 2 \u2013 4 sets of 10 \u2013 25 repetitions<\/strong><\/a> for each exercise. Super set exercises for a more time-efficient workout.<\/p>\n Fiber supplements enhance satiety and help reduce junk food cravings.<\/strong> Women should aim for at least 25 grams<\/strong><\/a> of fiber daily, suggests the Academy of Nutrition and Dietetics, and fiber supplements help you reach or exceed this goal.<\/p>\n Getting fiber from foods vs. supplements is generally best, but studies<\/a> show that fiber supplements reduce waist circumference, body weight, BMI, and food intake. Ask your doctor which fiber supplement, if any, is right for you.<\/p>\n Chewing sugarless gum promotes saliva production, which is beneficial for cavity prevention, and appears to enhance weight loss. Studies<\/a> show that chewing gum helps reduce the desire to eat, your appetite, and impulse eating.<\/p>\n Try weight loss shake recipes<\/a> \u2013 or combine your favorite protein powder with plant milk or water, and blend in fruit or nut butter.<\/p>\n One of the most effective weight loss tips for women is: don't starve yourself!<\/strong> Intermittent calorie restriction, or alternating calorie restriction with normal eating days, works well for weight loss in numerous studies<\/a>.<\/p>\n However, starving yourself for long time periods can decrease metabolism, lead to fatigue, and increase your risk of overindulging at your next meal.<\/p>\n For example, a 155-pound woman burns about 150 calories<\/a> raking the lawn for 30 minutes, and 167 calories washing windows for the same amount of time.<\/p>\n Every little bit of physical activity helps increase your metabolism and boost calorie expenditure for weight loss.<\/strong><\/p>\n Having someone keep you accountable for nutritious eating and other healthy habits boosts your chance at weight loss success.<\/strong><\/p>\n Ask a friend or family member, trainer at your gym, health coach, or weight loss program expert to keep you accountable and motivate you during your weight loss journey.<\/p>\n Weigh yourself at least one time weekly, up to once every day. Record what you eat to control calories, when dropping weight is your goal. Even if you don\u2019t track calories, studies<\/a> show writing down what you eat is an effective weight loss strategy.<\/p>\n If you do track calories, aim to consume about 1,200 to 1,500<\/strong><\/a> calories a day for weight loss in women. Choose personal development goals of accomplishing things that improve your overall well-being, not just your body weight.<\/p>\n For example, strive to improve your finances, learn how to invest money, read inspiring books, improve health parameters like blood glucose and blood pressure, delve deeper into your spirituality, take college courses, or join volunteer organizations.<\/p>\n Goal setting is associated with significant weight loss in obese adults, according to one 2016 study<\/a>. Set goals of losing 1 – 2 pounds each week, exercising at least 30 minutes a day, sleeping at least 7 hours each night, and eliminating sugary drinks and alcohol<\/strong> \u2013 just to name a few. Even setting “unrealistic” goals improves results more than not setting goals at all.<\/p>\n Exercise, stress reduction, and being outdoors are natural mood boosters.<\/p>\n But if depression still lingers despite your best efforts, check in with your doctor for solutions.<\/p>\n While drinking in moderation isn't necessarily a problem for many healthy adults, alcoholic drinks contribute to unnecessary calories and can hinder weight loss. Alcohol also increases your risk of certain cancers<\/a> \u2013 such as breast, mouth, throat, liver, colon, rectum, esophagus, and voice box cancers.<\/p>\n Two glasses of sweet wine contain about 330 calories,<\/a> and eliminating 330 calories daily can help you lose 1\/2 \u2013 1 pound per week. Studies<\/a> show that participating in a weight management program gives you the accountability needed to stay on track with weight loss, and increases your chance of long-term success.<\/p>\n The Fit Mother Project 30-day program (FM30X<\/a>) has helped thousands of busy parents shed pounds and maintain healthy weights for life. To get started, sign up for your free diet and workout<\/a> today! What do you have to lose?<\/p>\n
\nDrink 2 cups of water 30 minutes before meals<\/strong> to boost satiety, which is an effective weight loss strategy used in research<\/a>.<\/p>\n#2 Take Short Walk Breaks
\n<\/strong><\/span><\/h2>\n
\nBrisk walking at a pace of 4 miles per hour helps 155-pound adults expend an extra 84 calories<\/strong> in 15 minutes and 167 calories<\/strong> in just 30 minutes. Every little bit helps when weight loss is your goal.<\/p>\n\t\tGET YOUR FREE
GET YOUR FREE
\u201cFIT MOM\u201d JUMPSTART
(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\")
\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n#3 Sleep at Least 7 Hours
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Get plenty of sleep to increase energy, burn extra calories throughout the day, and regulate hunger hormones to keep your appetite in check.<\/p>\n#4 Eat Protein for Breakfast<\/strong><\/span><\/h2>\n
\nChoose a protein smoothie, scrambled eggs, an omelet, scrambled tofu, low-fat cottage cheese, nonfat Greek yogurt, uncured turkey bacon, or nuts as part of your regular breakfast.<\/strong><\/p>\n#5 Drink Coffee or Green Tea<\/strong><\/span><\/h2>\n
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Water is often the best beverage choice for weight loss, but coffee and green tea can help too!<\/p>\n#6 Eliminate Processed Meat<\/strong><\/span><\/h2>\n
#7 Reduce Red Meat<\/strong><\/span><\/h2>\n
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Eating large amounts of red meat may also cause certain cancers, the American Cancer Society<\/a> reports.<\/p>\n#8 Try Vegetarian Dieting<\/strong><\/span><\/h2>\n
#9 Avoid Sugary Drinks<\/strong><\/span><\/h2>\n
#10 Nix Diet Foods and Drinks<\/strong><\/span><\/h2>\n
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Diet foods and beverages contain fewer calories than sweets and sugary drinks (and are sometimes calorie-free), but diet foods aren't the best choice for weight loss.<\/strong><\/p>\n#11 Eliminate Refined Carbohydrates<\/strong><\/span><\/h2>\n
#12 Use Smaller Plates<\/strong><\/span><\/h2>\n
![\"salmon](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-23899891-s-2015-1-300x200.jpg\")
When preparing meals during weight loss, use smaller plates to reduce portion sizes and calories.<\/p>\n#13 Replace Sweets with Healthy Fat or Fruit<\/strong><\/span><\/h2>\n
#14 Consider Probiotics Supplements<\/strong><\/span><\/h2>\n
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Consider taking probiotics supplements, as doing so is one of the best weight loss tips for women you might not have thought about.<\/p>\n#15 Increase Cardiovascular Exercise<\/strong><\/span><\/h2>\n
#16 Try High-Intensity Interval Training (HIIT)
\n<\/strong><\/span><\/h2>\n![\"weight](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/02\/stock-image-222143130-s-2015-300x200.jpg\")
High-intensity interval training (HIIT) helps you expend just as many calories as continuous cardiovascular exercise, but in less time.<\/strong><\/p>\n#17 Lift Weights <\/strong><\/span><\/h2>\n
![\"woman](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-208709878-m-2015-300x200.jpg\")
\nLifting weights doesn't always lead to weight loss, but combining it with cardiovascular exercise plus a reduced-calorie diet is an excellent way to drop weight and improve muscle definition.<\/p>\n#18 Take a Fiber Supplement<\/strong><\/span><\/h2>\n
#19 Chew Sugarless Gum<\/strong><\/span><\/h2>\n
#20 Drink Protein Shakes
\n<\/strong><\/span><\/h2>\n![\"protein](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/graphicstock-banana-protein-shake-in-a-glass-and-scoop-on-white-wooden-table-close-up_r-t4H2hPb-300x200.jpg\")
Protein smoothies make excellent meal replacements during weight loss, especially when you\u2019re on the go.<\/p>\n#22 Don\u2019t Starve Yourself<\/span><\/h2>\n
#22 Do Yard and House Work<\/strong><\/span><\/h2>\n
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The calories you'll burn doing yard work and house chores can add up, helping you expend more calories than you eat for weight loss.<\/p>\n#23 Enlist Social Support<\/strong><\/span><\/h2>\n
#24 Weigh Yourself Often<\/strong><\/span><\/h2>\n
![\"Woman](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-159362506-xl-2015-300x200.jpg\")
The way you feel and how your clothes fit are important when dropping weight is your goal, but the scale helps you track progress over time.<\/p>\n
\nA 2015 study<\/a> found that weighing yourself daily leads to greater weight loss than less frequent weighing. Aim for weight loss of 1 \u2013 2 pounds per week,<\/strong> as this rate is effective for keeping lost weight off long term.<\/p>\n#25 Record What You Eat
\n<\/strong><\/span><\/h2>\n
\nTry the free U.S. Department of Agriculture online food database<\/a> or a calorie counting app, such as MyFitnessPal<\/a>, Cron-O-Meter<\/a>, or LoseIt!<\/a><\/p>\n#26 Strive for Personal Development<\/strong><\/span><\/h2>\n
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Feeling good about all aspects of your life goes hand in hand with weight loss success.<\/strong><\/p>\n#27 Set Goals<\/strong><\/span><\/h2>\n
\nChoose weight loss, healthy lifestyle, and personal development goals that are attainable.<\/p>\n#28 Fight Depression<\/strong><\/span><\/h2>\n
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Feeling depressed makes it difficult to achieve lifestyle changes that aid in weight loss, but dropping weight can help ease depression.<\/strong><\/p>\n#29 Nix Alcohol<\/strong><\/span><\/h2>\n
\n![\"\"](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/01\/FM30X-program-img2-300x185.png\")
<\/p>\n#30 Sign up for Fit Mother 30X<\/strong><\/span><\/h2>\n
![\"\"](\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/05\/erin-pic-bio-150x150.jpg\")
Erin Coleman<\/b>
\nWriter, The Fit Father Project<\/em>
\nA 15-year freelance writing veteran,\u00a0Erin\u00a0is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she\u2019s working on publishing her first book!\u00a0Erin\u00a0is a wife and mom of two beautiful children.<\/p>\n","protected":false},"excerpt":{"rendered":"