The quickest way to weight loss tips for women
Article by Fofae.co
Don't you agree that weight loss has become a rather complicated issue?
There are so many different diets out there and it’s confusing. You don’t know what to follow and you get conflicting advice.
So let’s simplify it today and let’s back it up with science. I’m going to share nine science-backed tips that have helped me lose weight and keep it off. No short term fixes. No fads and no myths. If you’re interested, keep reading.
Hello hello! Welcome back to the Fofae. My name is Ria. Before we dive into today’s blog, I wanted to say a few things and also share my personal weight loss journey just to set the context of this blog. Now while all of the tips in this blog are evidence-based, they may not work for everybody because we’re all a little bit different.
So you have to experiment and see what works for you. Now that being said — if you’ve tried everything in your power to lose weight and it’s just not budging and you’re doing all the right things — it’s time to see a doctor. It could be a hormonal issue and it’s a good idea to get a diagnosis so you know what you’re dealing with and you can change your approach.
Now let’s move onto my weight loss story. I’m going to keep this brief and I’m not going too much detail because this is not a transformation blog — I just wanted to provide a little bit of context. So at my heaviest, I was 160 pounds, which is 40 pounds heavier than I am today. It’s actually quite significant on my frame because I don’t have a very wide frame. So that 160 pounds were not only overweight, it actually looked like quite a bit on me. I would love to show you pictures from the time.
I was 160 pounds but unfortunately, I don’t have any. I was extremely self-conscious. I did not let people take pictures of me and this was well before the time when we had cellphone cameras so there weren’t really that many pictures were taken anyway. But I will show you pictures from along the way. Now I did not lose all my excess weight in one go. I actually lost it in phases.
In the first phase, I went from160 pounds to 140 pounds and I did this mainly by reducing excess sugar and also increasing the amount of exercise I did. And then I stayed around 140pounds 135 ish for quite some time. For the majority of my twenties.
Now, 140 pounds 135 was actually a normal weight according to the BMI but the problem is just because you’re a normal weight doesn’t mean you’re a healthy weight. While my weight was okay, my body fat percentage was really high and that increased my risk of things like hypertension, heart disease, diabetes and that is why I decided to tackle the excess body fat in my early 30s.
Because to me, it’s not just about aesthetics, it’s also about your long-term health. My mother passed away from diabetes and I did not want to follow in her footsteps. I wanted to do whatever I could in my power to reduce my risk and one-way of doing that was to reduce my body fat and lose that excess weight.
A lot of people tell you that it’s really difficult to lose weight after you’ve turned 30.
That’s really not the case. I’m turning 36 this year and I lost the majority of this excess body fat in the last few years, so it definitely is possible. You just need to remember two things — consistency and lifestyle changes. Whatever you do — you need to do it consistently and whatever you do — you need to make it a long-term change.
Because if it’s a short-term change, you’ll lose the weight and then you’ll regain it. Because so many people go on diets and then they regain weight. You can’t do a diet — you have to make it a lifestyle change. That is the biggest tipI can provide you guys — just make it a lifestyle change.
The first tip is to cut back on added sugar.
Now I’m talking about added sugar and not natural sugar found in whole fruits and vegetables. I’m talking about sugar like white sugar, high fructose corn syrup, maple syrup, honey, fruit juice, as well as coconut sugar. These are all added sugars. Now at my heaviest, I was having at least 75 grams of added sugar a day, if not more! I was having ginger ale, cookies, candies, all of that stuff.
Now I’m having less than 10grams of added sugar a day and some days it’s zero. But I do like dark chocolate, so I will give myself that allowance. I will have dark chocolate but I won’t have added sugar on a regular basis and not big amounts because I know my body does not react well to it.
So why is that added sugar is such a problem?
Studies show that people who consume a lot of added sugar are at a higher risk of obesity and they also have a higher risk of diabetes and heart disease. So it definitely is not something you want to consume a lot of.
If your new and you’re a beginner, what can you do to reduce your added sugar?
One is to reduce the amount of processed food you eat. Focus on whole foods and the reason for this is whole foods don’t have any added sugar. So if the majority of your diet is whole foods you’re automatically cutting down on added sugar. Now if you do decide to eat some of the heavily processed foods, read the labels because that’s the best way that you can tell if there’s too much-added sugar in something or not.
The second thing I would say is to reduce the amount of sugar that you’re having in the form of liquids because it’s so easy to overdo. It’s so easy to have multiple glasses of juice. It’s so easy to have multiple glasses of Cola. Reduce all of that because that is the sugar that your body does not need. You don’t feel full from it and that’s why you can keep drinking and that’s the problem I had. So definitely cut back on the liquid calories.
The second tip is to cut down on refined carbohydrates and finely milled carbohydrates.
So carbs get an areally bad rap when it comes to weight loss. Everyone thinks that they need to completely cut down the carbs and eliminate them and while that can certainly work for certain people, I don’t think it’s necessary.
I have eaten quite a bit of carb throughout my weight loss but it’s about eating the right carbs and in the right amounts and in a balanced way.
Now, what type of carbs are not recommended?
Refined carbohydrates. These are carbs that can raise your blood sugar very quickly. They don’t have much fibre and they’re essentially extremely processed. These are carbs that are really not that good for your health. What are examples of refined carbohydrates? There are things like crackers, cookies, cakes, most store-bought bread, fruit juice, breakfast cereal, snacks that have any sort of refined flour in them.
Basically, the majority of processed foods. If you’re going to have carbs, it is a good idea to get them from whole food sources. Carbs from whole foods such as whole fruits, whole vegetables, whole beans and lentils… those are not associated with weight gain. It really is the refined carbohydrates — those are the carbs that we need to limit.
Number three: eat enough fibre and enough fruits and vegetables.
Now when it comes to weight loss, I think one of the most important things is to eat in a way where you’re fuller for longer, so you’re not mindlessly snacking throughout the day and one way to do this is to get enough fibre, especially soluble fibre.
If you look at the studies, people who have more soluble fibre tend to be a lower weight. I just wanted to give you a few examples. So things like oats, flax seeds, chickpeas, Brussels sprouts — these have quite a bit of fibre and they will keep you full and satisfied for quite some time. Now, in addition, to eating a lot of fibre from these kinds of foods in general, I would recommend increasing your fruit and veggie intake. Moreso the vegetables, that the fruit. I try to eat at least half a plate of fruits and veggies for the majority of my meals. Not with every single meal, but with the majority of my meals and that has helped quite a bit in losing the weight and keeping it off.
Number four: eat enough protein throughout the day.
So we talked about eating enough fibre and that was to keep you fuller for longer. Well, it’s the same with protein. If you eat enough protein throughout the day, you will stay fuller for longer and that will really help manage the cravings and all that mindless snacking. What can you do? You can have a quarter plate of protein with every single meal. This is a general recommendation and I’ve been doing this and I find this very effective.
Because by having a quarter plate of protein with every meal, I’m getting my protein throughout the day, I’m stabilizing my blood sugar and I’m not eating all these extra snacks these sugary snacks because I don’t really want to anymore.
Now when it comes to the amount of protein that’s enough for you, everyone’s a little bit different so I would suggest looking in the below link. I have a link there and it will help you figure out the optimal amount of protein for you.
Number five is to thoroughly and eat slowly.
In today’s fast-paced world, we’re all eating very, very quickly and the problem with eating quickly is that it’s very easy to overeat and get extra calories.
Now while I don’t believe in calorie counting to a T — calories do count. They are important. You don’t want to overeat, especially when you’re trying to lose weight and there are studies that show that people who eat quickly tend to be a higher weight and it’s probably because it’s very easy to overeat. So I suggest eating slowly, chewing your food thoroughly and being very mindful about what you’re eating.
And another suggestion I would make is to try not to eat family style where you’re putting everything out on the table. It’s so easy to have second helping and that second helping is not helpful when you’re trying to lose weight. So plate up your meal in your kitchen, bring it to the table and enjoy it, but try not to have second helpings if you’re trying to lose weight.
Number six: get enough sleep.
When it comes to losing weight, everyone talks about diet. Everyone talks about exercise, but no one talks about sleep but the fact of the matter is — sleep is so important for weight loss. If you’re struggling with weight loss and you’ve been doing everything else right, have a look at your sleep.
There’s actually a study from 2008 — a major review that found that a short sleep duration increased the likelihood of obesity in adults by 55%. That is actually quite a bit, so my suggestion is to focus on good sleep. Make sure that you’re getting at least seven hours a night. If you want some tips on how to sleep better, I do have a blog article on it.