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Here are my share of the best weight loss tips for women.
Is it hard for you to figure out where and how you should start your weight loss journey?
Look no more.
I've listed 26 weight loss tips that will help you get on the fast track towards a healthier lifestyle, therefore, also towards a lighter and more slimmer version of you.
The Tip of all tips
Stop looking for magical diet fads, or weight loss pills.
It's all about your habits, and how you choose to live your life.
So ask yourself: "am I seriously going to change my life?"
1. Set Your Goal
Get your pen and paper out, and write down your goal.
How much weight do you want to lose, Five pounds? Ten pounds? A hundred Pounds?
Whatever it may be, just write it down, and try to be as specific as possible.
Also make sure you set a deadline for yourself to meet your goal.
Since a goal without a deadline is just a dream.
Writing down a clear and concise weight loss goal on paper can be your source of motivation you can look at over and over again to keep it fresh in your mind.
Stick this up on your fridge, or bulletin board and use it as inspiration when you're feeling lazy.
Check our article on how to set your fitness goal.
2. Keep A Log On What You Eat
One of the ways to get rid of old and unhealthy habits, is to write down what those habits are.
When it comes to losing weight, you should write down everything you eat and drink.
Because, when it comes to habits, many of us don't even notice when we practice one.
The same thing goes when it comes to eating or drinking.
For you, it might be very normal to open the fridge, take out that "Ben & Jerry's -cookie dough" you bought yesterday, and eat it like there's no tomorrow.
Therefore, keeping a log on everything you eat and drink, at least when you're starting out, will make you more aware of what you eat, and when do you eat it.
Once you will gather enough data, you will be able to see what your eating habits look like.
You'll have clear statistics on when are you eating or snacking, and even more important, you will be able to identify your feelings prior to your eating/drinking.
The next step is to look for the unhealthy foods/drinks in your log, and switch them to the healthy alternatives.
And you should also keep in mind that this tip should take some time to work.
Old habits are hard to change, but they are totally changeable.
Ritual makes habit.
3. Eat breakfast
Your mother was right, breakfast is the most important meal of the day.
Eating breakfast basically kick start your metabolism, and if you eat properly and healthy foods, like eggs, fibers, vegetables, you will feel fuller.
Not only does eating breakfast regularly can help you in your journey towards a lighter version of you, but it can also help maintain your weight level once you've reached your goal. [Source]
4. Watch What You Eat
Take a closer look at your diet.
Cut out all the unhealthy junk foods, including chips, snacks, candies, soft beverages, etc. Everything gotta go!
Cutting out soft drinks, for example, might help you lose two pounds or more very quickly.
Eliminating sugary drinks and foods that are high in carbs is key factor to your success.
5. Learn To Avoid Emotional Eating
I could easily write a whole article on this tip alone.
When you're starting to feel the urge to eat, and you start thinking to yourself, "Oh the hell with this diet, one cheat meal won't hurt".
You're probably right, ONE cheat meal wont hurt.
The problem starts when you're starting to use this excuse as the base to a lot of cheat meals.
In short, there are two pointers I can give you that can help you beat emotional eating.
Breath for a second, sit down, take a pen and paper, and start writing everything that you are feeling in that moment.
This will help you to get an outer look on how you feel and what ever it is that
makes you want to eat.
Do this every time you feel an unusual urge to eat.
How this will help? Do this the next time you feel that urge coming up, and see for yourself.
The next tip is, "Out of sight, Out of mind",
Even if you can't control that urge, make sure that the foods and snacks you have in your home are healthy ones.
Read my article on how to grocery shop, so you won't be tempted to buy anything that is going to interfere with your weight loss goal.
6. Drink More Water
Increase the amount of water you drink every day.
It's free of calories 😉
Seriously though, besides of the obvious reasons to why you should drink enough water every day, drinking more water will suppress your appetite and keep your body hydrated which helps with recovery and energy.
So try to drink as much as possible daily.
7. Reduce Your Daily Calorie Intake
You probably thinking, "Well Duh!".
You'd be surprised how many people tend to over look the more simple solutions, and look for magical diet fad, or even worse, a weight loss pill.
The bottom line is, no matter how much you'll exercise and workout, if your daily intake of calories is higher than the calories you burn, you will not lose weight.
It's that simple, right?
I mean, who would have thought that losing weight is as simple as, eating properly, exercising hard and regularly, and getting enough sleep.
In short, make sure your daily calorie intake is lower than what your body uses.
8. Increase Your Protein Intake
Make your diet primarily about foods that are low in carbs, but high in protein.
It's doesn't mean that if you start eating high in protein foods you will magically start to lose more weight.
No, you would still need to burn more calories than you take in.
However, protein does help to burn fat, increases metabolism and increases
Plus it will help you take advantage of the exercise that you will be doing and fuel your body properly.
9. Do Cardio And Weight Training
The most vital part to a good weight loss program, is a solid exercise plan that includes a mix of cardio and weight training.
Normally you should do cardio exercises such as running, stair climbing, elliptical machines, or other aerobic activity that will pump your heart rate all the way up to the fat burning zone and will keep it there for 30 minutes or more.
You want to do cardio on a regular basis at a minimum of three times a week.
For strength training with weights, you can workout the major muscle groups at least once a week, and lift light to moderate weight.
Try to use free weights if possible, as they will work more muscles than machines.
The combination of weight training and cardio exercise on a regular and consistent basis will build muscle, get your metabolism rate up, and help get your body into fat burning mode.
10. "Workout" Everyday
I'm using the quotes on the workout because I don't really mean you should
workout intensively everyday.
What I mean is, you should find ways to stay active even on rest days when you don't workout.
Take the stairs instead of the elevator, take long walks, go swimming, do yoga, park your car far from your home.
Just do something, anything that will keep you going even on rest days.
11. Work On Your Mental Health
Do not let your weight trouble you.
Understand that everyone have bad days.
Don't give yourself a hard time if you feel you're stuck and can't seem to lose
Keep on moving, take thing's to the next level, and most importantly, never give up!
The name of the game is consistency.
12. Take Baby Steps
Because they are so eager to lose weight, a lot of women tend to set an almost impossible to reach goal for themselves.
They want to lose too many pounds in too little time, or they're after loosing way too many pounds to begin with.
In most cases you will give up before you'll reach half of the goal you set to
So, start out small, instead of wanting to lose 30 pounds in 30 days, set out to lose 5-10 pounds in 30 days.
It's totally reachable, and you'll feel so good about yourself once you've made it.
And that will make reaching the next goal you will set for yourself a lot easier,
mentally and physically wise.
13: Keep Your Motivation Level Up
Ever had a new year's new resolution about yourself?
How long did it last?
My guess is, not long enough for you to see any change.
Don't worry about it, you're not alone.
A lot of people have the habit to set a new goal for themselves, only to completely give up on it in no time.
In order for you to stick with your resolution, you must have a clear and very visual image in your head of you reaching your goal, save that image as a file in your brain.
And every time you feel you're about to throw in the towel, take a moment for yourself, sit down or lay down, close your eyes and open that file, that image you have in your mind, and just think to yourself how great it will be when you will reach your goal.
Try to feel the feeling that you will have once you will reach your goal. Try to
imagine that feeling.
Imagine all your friends and family admiring you for making it.
And most importantly, always have that visual image of what you will look like once you have reached you goal.
You could also surround yourself with people who share the same goal.
You can read fitness magazines, look up success stories on the internet, stuff that will get you inspired.
14. Get A Sound Sleep
What does sleep has to do with weight loss?
Well, you'd be surprised, but a lot.
Besides the fact that you won't be munching on your fridge late at night, some studies (like this one) found that people who get enough sleep every night, tend to burn more fat than people who don't.
Also think about this, you get more sleep, you're more rested, you feel focused in your daily life, you're energy level is up => EASIER FOR YOU TO WORKOUT AND EXERCISE DAILY -> YOU LOSE MORE WEIGHT -> YOU'RE HAPPY NOW.
15. Get A Partner
I don't mean partner for life, (That would be nice though), I mean get a partner that is passionate about losing weight as much as you are, if not more.
First of all because it's a lot more fun to workout with your best friend, hubby, family member, but also because the two of you can motivate each other and boost each other's spirit, so there's less chance of you giving up.
16. Eat More Than Three Meals A Day
OK, so this one won't effect your weight loss process directly, meaning you won't lose weight by just eating more times a day.
But, think about it, if you wait too much time between meals, what will happen?
You'll get extremely hungry from meal to meal, meaning you will want to eat more by the time you sit down to eat your next meal.
Therefore, there's more chance of you "cheating", and you'll probably say to
yourself, "I'm so hungry, and it's only for this one time, I'll get right back on track tomorrow."
Maybe you will, maybe you won't.
I can totally say that if you'll do this on a regular basis, you won't be seeing any pounds disappearing any time soon.
So make sure you eat more often, this doesn't mean go a head and overeat, no.
17. Avoid Hydrogenated Oils
Hydrogenated oils are bad for you, not only if you try to lose weight, but in general.
You may also know them by the name: "Trans Fat".
They can be found in a large variety of foods, foods that you should avoid at all costs.
When shopping for groceries make sure to read the label and skip products and items who have hydrogenated oils/trans fat stated on the label.
18. Switch To Smaller Plates
We eat with our eyes before we eat with our mouth.
The psychology is really simple.
Large plates will look as if they are half empty and you'll want to put more food on them in order to be satisfied.
Smaller plates on the other hand, will look full, and will have your brain believe your getting plenty of food, and will make you feel full.
19. Fill Your Plate With Vegetables
If you decide to keep eating off large plate, the least you could do is to fill half of the plate with vegetables in every meal.
This way you won't be packing on calories, and you will fill yourself up on veggies.
20. Eat More Fiber
Fiber has a few other benefits than just helping people to lose weight.
Fiber is a form of carbs that cannot be digested, therefor it "sits" in your stomach absorbing water, taking up space, slowing down the overall digestion process, making you feel fuller for a long period of time, thus reducing your appetite.
However, not all fiber sources can give you the same results.
This study found that only 22% of fiber treatments actually reduce appetite.
In plain words, the thicker the fiber is, the better it will serve the purpose of
reducing our appetite.
You can find your dose of thick fiber source in:
- Flax Seeds
21. Refresh Your Workout Gear From Time To Time
Try to refresh your workout gear from time to time.
No need to go nuts though, don't buy a new top every two weeks.
The idea behind it is, well you know, I don't need to explain to you how we ladies like to put on our new fancy dresses and shoes, the same goes to workout clothes.
You will keep your motivation level up cause you wont be able to wait to just put on those new yoga pants, or that brand new top you just bought and go out to hit the gym.
I realize some women won't be comfortable wearing workout clothes in public.
If you are one of them, I really recommend you read Melissa's Milne book, "The Naughty Diet".
Hopefully if you follow the tips I'm sharing with you here, you will have to refresh your wardrobe to a smaller sized clothes.
22. Workout To The Sounds Of A Good Playlist
Get jiggy with it!
Music is life, literally.
A good pumping uplifting music can make you keep going even when you feel your legs are burning, and your arms are about to fall off.
Also, your headphones can block off a bit the music in your gym, if you don't like the music there.
And besides, it's fun and adds an extra kick to your workout.
23. Never Grocery Shop Hungry
When you're hungry your judgment is fuzzy and shaken, and your more likely to listen to that voice in the back of your head.
You know, that voice that tells you nothing bad will happen if you cheat eat just this one time.
Now, imagine that voice on the loose when you're hungry in a supermarket fill with processed fast foods, chips, snacks, sweet sodas, and more foods that the fat devil has made himself.
So never grocery shop hungry, you're more likely to make the right decisions when your stomach is at peace, and that voice in your head catching a nap after a good healthy meal.
Check my article on how to grocery shop.
24. Eat Eggs For Breakfast
It's proven that eating breakfast regularly can help you lose weight.
As long as breakfast for you doesn't mean coffee and doughnuts.
Eggs on the other hand, are an excellent choice for breakfast, since they're low in calories and fat, but high in protein, plus they make you feel full.
Make sure you include eggs in your breakfast.
25. Eat 2-3 Apples A Day
Look, I know this tip will bore you and you'll roll your eyes at the simplicity. I get it.
But, if you do not follow this tip, you're easily leaving some pounds "on the table".
It's so mindlessly easy (and tasty!) I can't understand why people don't take this seriously, and start eating apples on a daily basis.
The best way to do this is to eat an apple as snacks between meals.
26. Eat More Fruits And Vegetables
You just can't go wrong with eating more fruits and vegetables.
First of all make sure you eat your fruits and vegetables in their natural form.
You could also steam cock your vegetables as long as you don't add any
ingredients that will raise the total calorie and fat count.
One noteworthy side note is, that some fruits and vegetables do contain certain amount of calories.
So the key here is not to add fruits and vegetables on top of the foods you already eat, but to substitute those foods with fruits and vegetables.
Jessica's Closing Note
All of the weight loss tips and tricks in the world will not help you, if you do not fully commit to change your lifestyle.
Avoid diet fads and magical solutions like weight loss pills.
You need to live a healthy and active lifestyle to meet your goals.
Most importantly you've gotta keep going NO MATTER WHAT.
It may take some time to see results, it might get hard, and then even harder, but believe in yourself and you will be successful.