5 Easy Weight Loss Tips For Women

A woman's hormones are different to a man because they have a higher level of the hormone leptin. This hormone plays an important role in appetite control, metabolism and weight loss. That's why weight loss tips for women are not going to be exactly the same as they are for a man.

1. Be Aware Of Your Hormonal Changes.

Any weight loss tips for women should acknowledge your premenstrual syndrome (PMS). PMS can trigger cravings, water retention in your body and make you feel like your diet is too difficult to stick with. If you have cravings, try and plan for them. For example, if chocolate becomes irresistible, opt for dark chocolate. It can satisfy your craving and, because it's very rich, smaller amounts will give you the fix you need. Also, avoid the scales for a few days if you know that you're going to have extra water weight at a particular time of the month.

2. Drink More Water.

One simple piece of advice on losing weight is to drink more water. Water flushes your system of any potentially harmful toxins and helps to fill you up so you won't feel too much of an urge to eat tempting foods. It has no preservatives, no sodium, and no calories. If you feel hungry, try drinking a glass of water first. The sensation of hunger and thirst are very similar. You may just need to hydrate your body.

3. Avoid Processed Foods.

Foods that come in a box, can, bag or carton are processed and altered from their natural states in order to extend their shelf life. They are often poor quality and have very little nutritional value. Go through your cupboards and get rid of food that will lead you astray and won't serve you well. Cut up and store vegetables and fruits as soon as you have bought them, so any time you feel hungry, you've got some healthy snacks to hand and ready to eat.

4. Only Do Exercises That You Enjoy.

All advice on losing weight will include some sort of exercise. The important thing is to find an exercise that you like and that you will want to keep doing on a regular basis. If the gym is not for you, there are plenty of exercises that you can do at home. You can take your exercise routine outside with walking, jogging or cycling or opt for inside pursuits like swimming, dancing or zumba classes.

5. Write A Journal.

Use a notepad to write down the foods you're eating, and the exercises you're doing. By recording all the food and drink you have during the day, and under what circumstances you choose them, it becomes a lot easier to manage your eating patterns. In addition, you can keep track of how you are progressing with your exercise routine.

When it Comes to Weight Loss, Changing Unhealthy Habits is a Core Principle

Easier said than done!

Most 'unhealthy' eating habits live in your unconscious mind and if you leave your unconscious mind in control of these habits, they will resurface over and over again.

This is never more important than when it comes to successfully reaching your preferred weight and being able to maintain that weight thereafter. The problem is the general mindset for weight loss is to go on a 'diet' which is generally a period of deprivation, confusion and feeling like all the pleasure has been sucked out of your daily food consumption. There are many reasons why the diet approach has been failing for a very long time, one of these reasons being it does not address any 'unhealthy' eating habits you may have lodged in your memory banks just biding their time until you decide either you've had enough of the diet battle and give up, or you successfully reach your target weight. It's at this point, your habituated learned behaviour's gradually resurface as your mindset returns to 'normal' eating.

Habits are an essential part of our day-to-day living, without them we would struggle to remember all the things we need to, this is why we form them, to reduce the amount of time we have to think about things we do on a very regular basis, freeing up our mind space for all the rest of life's important details and information.

The problem with our unhealthy eating habits is that quite often they can be a big part of the reason why we end up being a weight we are unhappy with, and so when the habits return, they bring the original weight gain along with them, making us feel like it is impossible to maintain this weight we so desire.

This is why it is now commonly recommended to make lifestyle changes rather than consider dieting as your option for weight loss. This is often easier said than done however, those pesky habits are usually well ingrained from years of repetition, so what's the answer?

Within my personalised plans I recommend a 6 step process to addressing unhealthy eating habits

The first step is to identify the habits that you would like to change, take some time with this and make a list of anything you think you do on a regular basis that could be contributing to weight gain. This could be things like snacking on unhealthy foods, eating too quickly, mindless eating, boredom eating, stress eating, eating portions that are too large etc. (even if you eat a reasonably healthy diet, if your portions are too large it could still cause you to gain weight)

Once you have completed your list, look through it carefully and select one habit that you feel will make a big difference if you were to be able to change it, the one you do most often perhaps or the one that seems the most 'unhealthy'.

Choose a way you could alter this behaviour to something more favourable. So for example if the habit you have chosen is snacking daily on unhealthy foods while at work, perhaps you could alter this behaviour by preparing your weeks supply of healthy snacks that you really enjoy, at a convenient time so you don't have to think about what to eat or whether you have it in the cupboards or not when you're rushing out the door in the morning, you are just ready to grab and go every day.

Set phone/clock alarms to help remind you that you need to do this extra preparation until it becomes your new natural habitual behaviour that you do almost without thinking.

Review your progress with this habit replacement, if it's not working then something about the change you have made needs adjusting to make it more convenient for you, or more enjoyable, maybe the healthier foods you are choosing are not enjoyable enough, making you miss your unhealthy snacks? Make your adjustment and reset any necessary alarms or planning/preparation.

Repeat step 5 until you realise you make this new choice almost without thinking, then it is time to choose habit number 2.

Don't try to change more than one habit at a time, research shows that we have an 80% success rate when we try to change one habit, but this drops to 0% when we try to change two or more at a time.

Once your new habit is pretty well ingrained and you rarely even think about what you used to do, then is the time to revisit your habit list and select another one.

Change your Mind, Change your Body

Personalised weight loss plans can help to ensure long-term successful weight loss that you find comfortable, easy to adhere to and dare I say it, enjoyable even. Along with all the latest food and nutrition, diet and fitness information the plans cover changing habits, behaviour patterns and the way you think about food in relation to eating healthy, feeling great and being able to lose weight in a way that suits you and your lifestyle.

How To Lose Weight Naturally With High Intensity Running

Today I would like to talk about one of the most intense, high impact exercises that we all know about, that is running. Running is a very high impact exercise which can burn many calories in a short space of time. This will help to reduce body weight over time.

A typical example of the amount of calorie expenditure produced from running, a 150 pound man, could burn up to 100 calories per mile when running, so the more miles a runner will cover the more calories they burn. Running will work virtually every muscle in the body, but the primary muscles worked are those in the lower body.

Now how exactly does running help me lose weight or drop a few pounds in a few short weeks or months? Well to start with as we have already mentioned running is a very high impact exercise which works many of the muscles of the body very hard, this in turn makes the heart work harder to adapt to the level of the effort of the runner, thus in turn produce calorie expenditure.

To lose weight, the process is very simple, a calorie reduction has to take place somewhere, and this can be done with the practice of healthy eating and also regular cardio vascular exercise. Running provides a great solution to burn lots of calories in a short space of time doe to the potential intensity that the runner can use when they are out running.

Now we have several options here, we can use a treadmill in a gym to get a run on, this can be very useful if the weather is poor. Or we can put on our running pants and do a few rounds round the local park or street, or wherever you fancy. Now when it comes to running, the treadmill has a few advantages over the running outdoors but only a few. With the runner using a treadmill, you have the functionality of monitoring your heart rate and the exact amount of calories that you burn during your workout, this also can be done on the streets, but it requires special fitness gadgets to do this.

Most treadmills do provide an incline option, so that the runner can really challenge themselves at running uphill during their workout. This has a few benefits to it, when you run up-hill the heart and legs are forced to work much harder than running on flat ground, so more calories are burned in the process due to the heart rate beating harder.

This is much more challenging and provides the best way to increase the intensity for the runner's workout on the treadmill. The second way a runner can change the intensity on the treadmill is to simply go faster. This can be done by selecting the desired speed level that most treadmills have.

The most effective way to change the intensity for the runners' workout is to simply select a HIIT interval training program. HIIT is short for High Intensity Interval Training, this is the most powerful type of training to do to burn more calories and get in to the fat burning zone. This type of running is the most effective for weight loss programs and improving overall fitness levels. Many personal trainers encourage this way of training to clients that want to lose weight, toned up or improve their fitness levels.

OK now onto running outdoors in all weathers. This is the most likely choice to most people, as the gym or home fitness facilities are somewhat of an obstacle for people that are trying to lose weight. Running outdoors offers the most challenging environment and is the most preferred option for people who want to start running to lose weight.

When you start to run outdoors the environment offers the challenge.

You have to be prepared to run on all types of grounds and surfaces, should they be hard or soft ground. This can be counterproductive as it can be slightly hard on the joints, but this issue can be fixed with the correct use of running trainers. A good way to get started with outdoor running is to design a schedule that you follow every week for a month and monitor your progress. This will help you stay motivated and you will look forward to the next time you go for a run.

A fun and exciting challenge could be to try a run a mile with in a 4 week period, this is a good mini goal to set if you are trying to lose weight. They key to running is to start with jogging and gradually build things up slowly until the weight starts to come off and you get fitter. When you start running regular, the potential to burn lots of calories increases and this helps to promote weight loss.

This will need to be combined with a healthy balanced diet which has the right calorie intake and nutritional demands to running training program for the individual. The best time of day to go running to improve the chance of losing weight quicker would be to go early morning before the first meal is eaten.

The reason is because when you exercise early morning, there is no food in the body to use as energy, the body likes to use carbs for fuel, and so if there in carbs, and the body will use fat for the energy for the run. When you go for a run later in the day, you are burning the calories from the food that you ate earlier in the day.

Overall running is one of the most effective exercises to lose weight. It is a full body high impact exercise which can burn lots of calories in a short amount of time, and it provides a great way to burn those unwanted calories as part of a healthy weight loss program.