Best Diet for Weight Loss in Females
Best Diet for Weight Loss in Females: Obesity is a major health issue in today’s era, it’s a lifestyle disorder. Lifestyle disorders are something which can affect anyone because we are too busy in our life that we don’t know that how we have to manage our life perfectly. We can’t be perfect but we can try at least to some extent so that we can improve to some extent.
Males & Females suffer equally from obesity & this condition further leads to major health issues in future like PCOS in females, Heart Disorders, Diabetes Mellitus, Joints pain, High Cholesterol levels etc.
So here we have tried to compile some points to manage weight in especially in females. Hope so by reading this article you will get a lot of points about what to include & what to exclude from your diet.
1. Cut down on Refined Carbs
- Refined carbs are the carbs that undergo several processing & thus their essential nutrients are lost in these processes. They are also known as “Simple Carbs” or “Processed Carbs”
- They have a high Glycemic index & is also digested quickly which leads to a rapid rise in Blood sugar levels
- Refined carbs lead to overeating
- Blood sugar levels drop about an hour or two after eating a meal high in refined carbs. This promotes hunger and stimulates parts of the brain associated with reward and craving
- Overeating without any physical activities promotes the accumulation of fat
Some of the refined carbs are
- Bread, Fried food items, Cookies, Pasta, Cereals, White rice, Sweets, Soda, Items made with White flour
So to maintain a healthy weight these refined carbs have to be cut down from diet.
2. Add Exercises to your routine
To maintain a healthy weight & healthy lifestyle it is very necessary to exercise daily
Ayurveda recommends walking 100 steps after meals but who follows these rules in today’s scenario. After our meals most of us either watches TV or gets busy in their phones. Laying immediately after eating food leads to digestion issues. Food needs time for breakdown & then get properly absorbed. Walking few steps after meals improves digestion & proper absorption.
Nobody is perfect to start vigorous exercises but surely you can try with light brisk exercises & in a few days you will improve day by day. Physical exercises vary from person to person also. Some find it too easy to workout but others can’t but that should not demotivate you to workout. Regular physical activity burns calories and builds muscle.
3. Eat Fresh & Add protein to your diet
Eating fresh & healthy is the most important part to maintain a healthy weight. Green vegetables, fruits & freshly cooked food are loaded with vitamins, fiber & minerals. Eating healthy is all about Balancing.
Read Also: How to stop hair fall best home remedies?
Proteins are the building blocks. Every cell in the human body contains protein. The basic structure of a protein is a chain of amino acids. Protein is also important for growth and development. Amino acids are found in animal sources such as meats, milk, fish and eggs. They are also found in plant sources such as soy, beans, legumes, nut butter and grains.
Protein increases acid load in the body, leading to calcium leaching from bones in order to neutralize the acid. Increasing protein intake reduces cravings by 60% and the desire to snack.
High protein intake boosts metabolism and increases the number of calories you burn
4. Drink more water
We have heard that we should drink plenty of water every day, the more hydrated you are, the more efficiently your body works. Drinking lots of water suppress your appetite, boosts metabolism. Consuming water shortly before meals leads to less food intake.
Water contains no calories, so instead of consuming a high calorie drinks such as carbonated drinks, juices, coffee, tea or anything containing high calories just switch to water to maintain your weight.
5. Take enough sleep
Sleep is very necessary for every human being. Adequate sleep is needed for healthy functioning of body. At least 7-8 hours is a must for every human being. There are many factors that lead to disturbed sleep such as Stress, Hormonal disbalances, any sleep disorders, other Health conditions.
One of the biggest mistakes people make while losing weight is not sleeping enough. When we sleep, our body repairs itself by releasing growth hormones, these hormones stimulate the muscles, protein synthesis and fat breakdown process called Lipolysis. It is recommended to sleep for 7-9 hours every day to ensure your body repairs properly and can prevent obesity.
And it’s also seen that when people are awake late at night, they keep on snacking and to fulfill their appetite they preferably go for high-carb snacks which leads to obesity as there is no physical activity during night.
6. Take a fibrous diet
A high-fiber diet is necessarily good for a healthy lifestyle. Eating more fiber helps you lose weight, even if you don’t make other changes to your diet. Fiber is super-filling as it digests more slowly than simple starches and sugars.
Fiber comes only from plants, so you will need to include plenty of plant sources in a balanced diet that includes a variety of nutritious foods. The good news is that many plant sources are also nutrient-dense, packed with vitamins, antioxidants and phytonutrients that are beneficial for health.
Some of the rich sources of fibers are
Oats, Cereals, Shredded wheat, Grains, Barley, Brown rice, Whole wheat bread, Spinach, Broccoli, Sprouts, Carrots, Green beans, Legumes, Fruits, Salads etc.
7. Keep stress under control
Either you want to loose weight or not but stress should not be a part of anyone’s life. Stress is under the control of Cortisol hormone – a natural stress hormone which is responsible for regulating metabolism.
Cortisol stimulates fat & carbohydrate metabolism, creating a surge of energy in your body. While this process is essential for survival situations, it also increases appetite. Additionally, elevated cortisol levels can cause cravings for sweet, fatty and salty foods. Hence leading to obesity. Even if you aren’t eating foods high in Fats & Sugars, Cortisol slows down your metabolism, making it difficult to lose weight.
Read Also: 10 Benefits Of Exercise
If you want to lose weight naturally first you need to be determined towards your goal & it’s not a very tough task to achieve it. One of the biggest problems with diets is that they rarely work in the long term. It’s a myth that dieting & fasting for too long will lose your weight too fast but studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it. Weight loss should be a natural process & not just a burden that has to be let go of.