How to Stick to a Diet and Lose Weight: 5 Tips for Women Over 35
Losing weight and sticking to a diet is challenging, especially for women over 35. Hormonal changes, metabolism slowdowns, and busy lives can make it harder.
Here are five simple tips that will help you understand how to stick to a diet and lose weight, and make progress toward your fitness goals.
Water: Hydration for Weight Loss and Feeling Full
Hydration is a key component of how to stick to a diet. Drinking water not only keeps your body functioning properly but also helps prevent overeating by making you feel fuller.
Why Hydration Is Key
Boosts Metabolism: Staying hydrated can increase your metabolic rate, which helps burn more calories throughout the day.
Reduces Hunger: Drinking water before meals can curb your appetite and help you avoid unnecessary snacking.
Fights Cravings: Many people confuse thirst with hunger. Keeping hydrated helps reduce those cravings, making it easier to stick to a diet.
How Much Water Do You Need?
Aim to drink at least 3 litres of water per day.
Drinking water before meals and carrying a bottle with you helps you stay hydrated throughout the day.
Hydration helps you lose weight by boosting your metabolism and reducing hunger, making it a vital part of your strategy.
Protein: The Key to Staying Full and Losing Weight
Protein is essential for maintaining muscle, staying full, and promoting weight loss.
A diet rich in protein helps you feel satisfied longer, reducing the temptation to overeat. It is especially important for women over 35 who want to maintain muscle while losing weight.
Why Protein is Essential
Increases Satiety: Protein helps keep you fuller for longer, reducing the need to snack between meals.
Supports Muscle Maintenance: When combined with strength training, protein helps maintain muscle mass, which is critical for a higher metabolism.
Blood Sugar Regulation: Protein stabilizes blood sugar levels, reducing sugar cravings and energy dips.
Protein Sources
For Meat Eaters: Chicken, fish, turkey, eggs, and lean beef are great protein sources.
For Vegans: Quinoa, lentils, tofu, tempeh, and chickpeas are excellent options.
Incorporating enough protein helps women stick to a diet and ensures they stay on track with their weight loss goals.
Planning: Why Meal Planning and Contingency Are Key
Meal planning is a fundamental part of learning how to stick to a diet.
By planning your meals in advance, you ensure that you’re eating balanced, nutritious foods and reduce the chances of reaching for unhealthy options.
Benefits of Meal Planning
Portion Control: Prepping your meals ahead of time allows you to measure portion sizes accurately.
Healthier Choices: Planning ahead encourages healthier, nutrient-dense food choices.
Avoids Last-Minute Decisions: When you have a meal plan, you're less likely to grab fast food or unhealthy snacks when you're pressed for time.
Contingency Planning
Life can be unpredictable, and sometimes you may not have access to your prepped meals.
Keep healthy snacks like protein bars, nuts, or fruit in your bag, or choose healthier options at restaurants like salads or grilled proteins.
Having a backup plan is crucial in helping you stick to a diet and lose weight.
Workouts: Strength Training for Results
Strength training is often overlooked by women who are focused on losing weight, but it plays a crucial role in your overall results.
Building muscle mass increases your metabolism, helping you burn more calories throughout the day—even at rest.
Why Strength Training Is Important
Builds Muscle Mass: As you build more muscle, your body burns calories more efficiently.
Tones Your Body: Strength training not only helps you lose weight but also gives your body definition and tone.
Boosts Metabolism: Strength training boosts your metabolism long after the workout, which helps with fat loss.
How to Get Started
If you’re unsure where to begin, working with a personal trainer is a great option.
They can guide you through proper form and tailor a workout plan to your needs, ensuring you get the best possible results.
Strength training, combined with a good diet and hydration, helps women over 35 stick to a diet and achieve long-term weight loss.
Gym Reb3l Online 6-Week Plan
The Gym Reb3l Online 6-Week Plan is designed specifically for women who want to lose weight, build strength, and develop lasting habits.
Our signature program gives you access to customised workout plans, nutritional guidance, and the support of our personal trainers.
What’s Included:
Customised Workouts: Your personal trainer will create a personalised plan based on your fitness level and goals, with both home and gym workout options.
Nutritional Guidance: Get a personalized nutrition plan designed to help you reach your weight loss goals.
Accountability: Weekly check-ins and progress tracking keep you on target for success.
Expert Support: Direct access to personal trainers who provide advice, motivation, and guidance throughout the program.
Whether you’re just starting your journey or looking to push past a plateau, the
Gym Reb3l Online 6-Week Plan gives you the tools and support you need to succeed.
By implementing these five tips—hydration, protein, meal planning, strength training, and joining the Gym Reb3l Online 6-Week Plan—you’ll learn how to stick to a diet and lose weight effectively.
Comments