When it comes to losing pounds or maintaining a healthy weight, what works for one person may not be effective for another. This is especially true for men and women. Not only will different weight-loss strategies impact men and women differently, but the way they approach weight loss is different, too.
Women need a variety of healthy hacks to not only stay slim but also prevent heart disease and diabetes. Here are a few you can do at home.
1. Healthy meals that are quick and easy
Time – it’s one of the biggest impediments to healthy eating. Most women have jam-packed days – jobs, kids, errands, the dog. That’s why it’s important to look for ways to cook healthy meals in no time, like using a pressure cooker to make heart-healthy Middle Eastern and Mediterranean meals.
Here’s a tip: cook whole grain rice in bulk so you have them on hand to accompany any protein, from chicken to fish. The combination of whole grain and proteins will not only help you lose weight, it will help stave off diabetes, too.
2. Take supplements to boost your diet
Trendy fad diets and weight loss pills might work for shedding short-term pounds, but the results likely won’t last. However, adding supplements to a healthy diet can boost the nutrients and minerals you need to stay on track with your health goals, especially if combined with exercise.
Green tea can help boost metabolism, while B vitamins can give you energy if a decrease in your caloric intake has you feeling sluggish. Turmeric can help regulate sugar levels and studies have shown that curcumin, the main ingredient in turmeric, can reduce the growth of fat tissue, provide antioxidants, and has an anti-inflammatory impact. Turmeric is a common ingredient in Turkish dishes with grilled meats or yogurt dipping sauces.
3. Establish a mind/body connection
We all know the many physical reasons to maintain a healthy weight, but there are also many mental health benefits, as well. Some people use food for comfort against feelings of anxiety or depression. Others get stuck in a loop where they feel guilty about their weight and binge diet. It’s important that you recognize that you were not alone. Becoming more aware of the mind/body connection will help you understand why you choose to eat certain foods and when.
Keep a food journal so you can monitor your behavioral patterns around food. Stock your pantry with healthier comfort foods, like popcorn (instead of chips) or Middle Eastern rice cookies (instead of Chips Ahoy).
4. Create a Home Gym
What could be more accessible for your fitness goals than fitness right at home? You don’t need fancy or expensive equipment to start a state-of-the-art home gym. What you need are the tools to help you build lean muscle, techniques to burn calories, and space that is accessible.
Add a few dumbbells to lunges, squats, bicep curls, and more to build muscle. Get in your cardio and strength training with HIIT apps like Workout Trainer: Fitness Coach, Seven-7 Minute Workout, and Seconds Pro Interval Timer. A really simple and inexpensive addition to your home gym: resistance bands. From chest presses to inner thigh exercises, resistance bands help improve flexibility and build lean muscle.
Many health challenges are actually behavioral issues. When women take a whole-life approach to weight loss, they look at the way their food intake and activity levels impact not only their weight but their entire quality of life. By learning how to cook healthier foods, make exercise more accessible, and supplement your diet, women can see dramatic improvements to their physical and mental health.
