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15 Effective Weight Loss Tips for Women Backed By Science

Reading Time: 5 minutes

Are you unhappy when you see yourself in the mirror?

Thanks to the following tips, you’ll start smiling again.

Weight loss isn’t only about doing sports and changing eating habits. It’s a mirror of one’s positive attitude towards life and his willingness to succeed.

Hopefully, these tips will help you achieve your ideal weight and make you proud of your success and yourself.

1. Write down what you eat

By writing down what you eat, you may rethink eating one more cookie.

This way you can easily keep track of calorie intake and prevent eating too much.

People who write down what they eat on a daily basis tend to make healthier decisions.

This may sound challenging in the beginning, but if you make a food diary your habit, you will start losing weight faster.

Keeping track of what you eat can give you a good insight into your habits, and help you get rid of the bad ones.

2. Eat slowly

Believe it or not, it takes 20 minutes for your brain to receive the signal that your stomach is full.

To prevent eating too much, you should eat slowly and stop before you feel too full.

Also, if you chew your food slowly, your stomach will be able to proceed it faster that if you swallowed large chunks.

This will result in boosting your metabolism and speed up weight loss.

3. Substitute your snacks with the healthier ones

Nowadays, luckily for us, there’s such a wide variety of healthy snacks that one can wonder why people even eat the unhealthy ones.

For example, you can make banana-peanut butter sandwiches coated with dark chocolate and eat them frozen.

These little sandwiches are so good that you will want to eat at least five of them at once.

The best thing is that you can!

Maybe not five, but two or three wouldn’t hurt you.

Unlike the unhealthy snacks, the healthy ones offer many benefits, and losing weight is among them.

When you satisfy your cravings once in a while, you’ll be motivated to keep on with your healthy lifestyle.

4. Eat in front of the mirror

If you put a mirror in a dining room and watch yourself while eating an unhealthy food, it won’t taste the same for sure.

It is proven that when people watch themselves while eating for example a piece of cake, they will feel guilty.

The thing is, they want to keep up with the standard, which is for example eating healthy, and they see themselves eating something that is not healthy, they will feel like they’ve failed to keep up with that standard.

So if you have troubles with craving sweets, you should try eating them in front of the mirror, and let yourself decide whether you like them or not.

This is a good tip for everyone who cannot easily give up unhealthy food.

5. Eat apples every day

Apples are 85% water, and water rich foods tend to be quite filling which can result in reduced calorie intake.

If you want to lose weight, eating an apple between two meals will help you keep full until the next meal.

Since they are loaded with fiber, they can help you eat lower calories overall, which leads to weight loss.

6. Drink water during meals

There are some rumors that you shouldn’t drink water during or after meals, but that’s not true!

Drinking water during meals aids digestion.

Water breaks down food and your body can more easily absorb all the nutrients.

It also softens the stool and prevents constipation, which is essential if you’re trying to lose weight.

You obviously want your stomach at its best performance, and this is clearly what you should practice!

7. Drink lemon water

What if someone told you that you can lose weight only by drinking lemonade? Would you believe them?

Drinking lemon water has so many benefits.

Luckily, losing weight is one of them.

Of course, sugar is not an option here, but believe me, it won’t be a problem.

Once you notice that that lemon water is melting that fat down, you’ll wish you knew it earlier.

The results will be even more visible if you drink the lemon juice with warm water immediately after you wake up.

8. Go for a long walk

The worst thing you can do after you’ve eaten is to lie down.

Instead, you should consider taking a walk.

Walks can help you burn a lot of calories, especially if you change the pace and go for the long ones.

You can also walk home from work, or if it’s too far, at least a one bus station distance.

All you have to do is leave the bus one station earlier than usually and you’ll start noticing change on your scale.

9. Take the stairs

If you’re healthy, there’s no excuse.

At least once a day try using the stairs instead of an elevator.

Stair climbing raises your heart rate, thus making it a great cardio exercise.

It benefits the core muscles strength and improves endurance and stamina.

By taking stairs, you activate your gluteus, hamstrings, quadriceps, abs and calves.

For a toned body, take the stairs!

10. Use a smaller plate

If you tend to put a lot of food on your plate, because half empty plate is not an option, you should consider using smaller plates.

This is a great psychological trick to make your brain think you’re going to eat a lot of food.

A smaller plate will lead to smaller pants!

Also, you should probably want vegetables to take 80% of total place on your plate.

This way, weight loss is guaranteed.

11. Eat oats on a daily basis

Oats are a good choice because they’re among the healthiest grains on earth.

One of their greatest benefits is that they can make you feel full for hours.

This obviously means that you won’t feel need to eat something after an hour, because they will keep you satisfied for almost four hours!

Besides, they have many benefits including weight loss. They can lower blood sugar levels as well as reduce risk of heart disease.

All you have to do is combine them with some nuts and fresh fruit, and you’ve got yourself a perfect healthy breakfast that will keep you going for hours.

12. Brush your teeth after every meal

Dentists would probably disagree with this, but from weight loss point of view this is a very good idea.

Brushing your teeth after you’ve eaten can prevent you from snacking afterwards.

This happens because food doesn’t taste the same after you’ve brushed your teeth and you wouldn’t want to spoil the taste of your favorite food with a toothpaste.

Nevertheless, weight loss is about the willpower, but this is a good distraction that will take your mind of that chocolate.

13. Eat healthy fats

If you think that all the fats will make you gain weight, you’re wrong.

It is proven by science that eating healthy fats like almonds or walnuts may help you lose weight.

Of course, you can’t eat too many of these because it will have the opposite effect.

One ounce should suffice for benefits your body needs, and this could be your perfect healthy afternoon snack.

You can also mix them with your greens, or with chicken breast, pasta, or whatever comes to your mind.

There’s a wide variety of nuts and you can combine them as you wish to make your snack the way you like it.

14. Get rid of clothes that don’t fit you

Well, obviously you have to wear something, but getting rid of supersized clothes that doesn’t fit you anymore means that you’re devoted to your goal and can keep you motivated.

You should also put away all those clothes that you’re keeping for when you’re skinny, because those can make you feel deprived if after all the effort you’re putting into weight loss they still don’t fit.

Try to wear clothes that fit you, for this will keep you on track.

15. Don’t eat until your stomach growls

This may sound weird, but this is the best way to know when you’re really hungry.

Sometimes we can eat too much because we follow the timeline of meals and eat when we’re not even hungry, only because it’s time for lunch or dinner.

Follow the signals your body sends you, and you’ll never eat out of boredom or because it’s time to eat.

Your stomach knows the best when it needs the fuel to keep you going.

Share your thoughts with others by leaving a comment below.

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About Mia Lopez

Hey there, Mia here! I’m fitness enthusiast committed to sharing raw and uncensored health hacks backed by science and real results. My goal is to help you become the healthiest version of yourself and perfectly fit in your favorite clothes.

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