Weight loss tips for women | 2x Nutrition
Extra 5% Off on your first order. Use code: FST2X5

Weight Loss Tips For Women!

Obesity is increasing rapidly throughout the globe. Women are NOT an exception to it but if you are here then congratulations you are one step closer to losing weight. The foremost step to losing weight is eating in a caloric deficit but there are many other factors also that you have to keep in mind during your weight loss journey.

 Let's go through those factors one by one:-

 Hydrate. Hydrate. Hydrate.

Remember hydration is the key but even this should be done in moderation because consuming excessive water can also be proved harmful to you. The optimum amount is approximate 3 ltr. daily and it can vary from person to person. Staying hydrated helps you get rid of the toxins and keeps you energized throughout the day. Also, sometimes we end up confusing thirst with hunger which increases our caloric intake.

Consider Weight Training Your Friend, Not A Fiend.

Many women refrain from weight training because they assume that they will get bulky but let us assure you that it's a myth. The result of weight training might not show on your scale anytime soon but you can definitely see that in the mirror. It helps in getting a toned physique and better posture. You can do bodyweight exercises also which can be done wherever you are.

Probiotics Are Also Important

Including probiotics in your diet helps in improving your gut health. Probiotics also help you in reducing your appetite and in weight loss. You can include probiotics in the form of food such as Yogurt, Kefir, Idli, Green Peas, Buttermilk, etc., or in the form of supplements.

Prioritize Your Sleep. That Also Matters.

Sleeping for around 7-8 hours should also be an important part of your weight loss journey. Sleep deprivation not only increases your appetite but also reduces your performance during workouts which eventually slows down the weight loss process.

Include More Protein In Your Diet

Protein-rich foods are essential for not only weight loss but also for better health. It helps in preserving lean muscle mass, reducing appetite, and improving metabolism. Most people believe that only non-vegetarians can fulfill their daily protein requirement through food but that’s the myth. There are many vegetarian sources that can be included in your diet which will help you in reaching your protein goals.

Vegetarian Sources Of Protein

  1. Walnuts (30g) - 5 grams
  2. Almonds (30g) - 6.5 grams
  3. Cashews (30g) - 5 grams
  4. Chia seeds (30g)- 5 grams
  5. Flax seeds(30g)- 5 grams
  6. Hemp seeds(30g)- 9.5 grams
  7. Sunflower seeds(30g)- 6 grams
  8. Pumpkin seeds(30g)- 6 grams
  9. Soy milk(240ml)- 8.1 grams
  10. Black beans (80g)- 7.5 grams
  11. Pinto beans(80g) -7.5 grams
  12. Chickpeas(80g)- 8 grams
  13. Kidney beans(80g)- 8 grams
  14. Lentils(80g)- 8 grams
  15. Peas(80g)- 8 grams
  16. Tofu (85g)- 4 grams
  17. Quinoa(100g)- 4 grams
  18. Brown rice(100g)- 2.5 grams
  19. Millet/ Bajra(100g)- 3.7 grams
  20. Oats(100g)- 3.5 grams
  21. Broccoli (90g)-3 grams
  22. Sweet potato (150g potato)- 2.5 grams
  23. Spinach (85g)- 2.5 grams
  24. Banana (125g)- 1.5 grams
  25. Blackberries (145g)- 2.5 grams
  26. Guava (165g)- 4.5 grams
  27. Soya Chunks (100g raw)- 52 grams
  28. Moong Daal (100g raw)- 24 grams
  29. Whey Protein (100g)- 24 grams

Non-Vegetarian Sources Of Protein

  1. Chicken Breast (100g raw) - 30grams
  2. Fish (100g raw)- 25grams
  3. Egg (whole egg)- 5.7 grams
  4. Egg (Egg white)- 3 grams
  5. Turkey (100g raw)- 29 grams

Add More Fiber To Your Diet

Increasing fiber intake helps extensively in weight loss because it keeps you full for a longer period of time. Fruits, vegetables, legumes, nuts, seeds, and whole grains are a few examples of food that are high in fiber.

Limit Your Sugar And Refined Carbs Intake

Consuming refined carbs makes you more hungry which leads to more calorie intake. Also, because of the many steps of processing, the quantity of fiber and micronutrients get reduced in refined carbs. These foods raise blood sugar levels, increase your appetite, and are linked to weight gain. Cutting back on sugar and refined carbs helps you in reducing your appetite. Try avoiding refined carbs like white bread, pasta,pastries, white rice, pizza,etc. Instead, choose whole grains like oats, brown rice, quinoa, and barley.

Fats Are Good

This is the nutrient that is often ignored by most people. We agree that fat should be less in the case of fitness goals but there are certain good fats that are essential for overall health and muscle strength. Since our body relies on fat to supply energy to muscles during physical activity we should ensure that approx 15-20% of our calorie intake is from fat. However, the focus should only be on good fat sources such as nuts, extra virgin olive oil, seeds, etc.

Sources Of Fats

  1. Chia Seeds (28g)- 9grams
  2. Dark chocolate (28g)- 9grams
  3. Egg (50g boiled)- 5grams
  4. Flaxseeds (2tbsp)- 9grams
  5. Almonds (28g)- 14grams
  6. Brazil Nuts (28g)- 19grams
  7. Walnuts (28g)- 18grams
  8. Olive Oil (1tbsp)- 14grams
  9. Black Olives (100g)- 6grams
  10. Tofu (100g)- 4grams

The following table depicts how much calories are present in Carbs, Protein and Fat:-













As you can observe, Fat has more calories than Carbohydrates and Protein but that doesn’t mean you can skip fat entirely, it means that you should consume it in moderation. Fat is equally essential as the other two Macros for the proper functioning of the body.