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5 Tips how to lose weight quickly for women

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I will give you 5 tips how to lose weight quickly to finally overcome your weight problems. Have you tried many diets and exercise programs and it seems like nothing works for you? Have you been struggling with your weight and you have seen not results at all? Have you been through yo-yo diets and now you are even more overweight than before you started the diet?

The reason for why it is so hard for you to lose weight and keep it off might be that, you have a slow metabolism because of your hormones that might be off balance. Keep reading to find out how slow metabolism and hormones are the key reason for your overweight problem and how to overcome obesity.

5 Tips how to lose weight quickly for women

5 Tips how to lose weight quickly for women

  1. Work on nutrition
  2. Work on your hormones
  3. Work on your muscles
  4. Work on your triggering event
  5. My final opinion

5 Tips how to lose weight quickly for women

1. Work on nutrition

The optimum diet to lose weight and boost your metabolism would be a high quality protein low carbohydrates diet. Reducing sugar, starches and processed carbohydrates will lower your insulin levels which will reduce hunger and you will use your body fat storage for energy losing weight quickly without feeling hungry.

  • Track your calories and track your macro nutrients so that, you can learn about the portion size that you should be eating. You are not going to be measuring calories your whole life but, at the beginning of your diet it´s recommendable that you learn how many calories there is in your meals and how big the portion size of your plate should be so that, you can gain consciense of what and how much you bring into your mouth and maintain changes over time.
  • Aim for optimum nutrition. Create a metabolic optimization in each meal by eating enough proteins: the right kind, the right amount and at the right timing.  Reduce your carbohydrates by eating the right kind, the right amount and the right timing.
    • The right kind of protein is animal protein.
      • You need to get through food the essential branch chain aminoacids that your body doesn´t produce such as Leucine, Isoleucine and Valine. Those aminoacids are the ones needed to build muscle.
      • You need 2.5 grams of Leucine to trigger the protein synthesis effect. That is covered with 30 grams of high quality animal proteins 3 times a day such as fish, chicken, lean meat, turkey, milk, cheese, yogurt, eggs and whey protein.
    • The right amount of protein would be around 90 grams a day: 30 grams (4 oz) of protein 3 times a day of high quality animal or whey protein.  That is the right amount of protein that you should eat daily to trigger protein synthesis.
      • When you don´t eat enough proteins  in each meal every day, your muscle fibers are destroyed and you won´t be able to make enough protein synthesis so that, your muscles can regenerate and keep your muscle body mass as you age over time.
      • If you don´t eat the right amount of proteins daily, you will become overweight and lose muscle mass over time.
      • As women age, it is important to get the right amount of protein every day to prevent muscle loss because with the process of aging, the muscles become less sensitive to insulin so, it´s easier to gain weight after menopause if you don´t take care of yourself.
    • Eat proteins at the right timing
      • Start your day with high quality proteins. Breakfast is the most important meal of the day so, you should never skip breakfast. Even if you are not hungry in the mornings, you should eat because if you don´t, you will overeat in the afternoon and in the evening hours.

    • The right kind of carbohydrates.
      • Chose healthy carbohydrates such as fruits, vegetables, whole grains, whole wheat and legumes to minimize the insulin spike so that, you won´t be so hungy and keep storaging food as fat.
      • Cut down on sugar, starches and processed carbohydrates such as cookies, cakes and white bread.
    • The right amount of carbohydrates
      • Eat maximum 90 grams a day: 30 grams of carbohydrates 3 times a day, mostly plants based carbohydrates.
      • You can eat 10 grams of carbohydrates pre and post workouts to preserve muscle mass and for quick energy.
      • If you feel tired all the time, your hair is falling down, have acne and excess facial hair, suffer from hot flashes and can´t sleep at night, it´s better to reduce the amount of carbohydrates even further to 60 grams a day because you might have a hormone imbalance related to insulin resistance.
    • The right timing
      • If you are going to eat carbohydrates during your losing weight program, it´s better to eat whole wheat, oats, grains and corn in the morning during breakfast, fruits and vegetables for snacks, and vegetables during lunch and dinner (always with proteins). Doing that, you will force your body to use the fat storage during the hours that you eat proteins and vegetables.
      • Schedule your meals so that you always eat breakfast, lunch, dinner and 2 snacks (mid-morning and mid-afternoon) at regular hours. Don´t wait until you are starving to eat, eating at regular hours will keep your hormone levels in balance.
      • After you eat dinner, don´t eat anything else until next day´s breakfast. If you eat enough proteins and balanced meals, you won´t need a night snack.
    • The right kind of fats
      • Eat 44 grams of healthy fats per day: olive oil, canola oil, avocado, nuts, peanuts, almonds.

We are not perfect so, give yourself a break ounce a week or in a special occasion, aim for 80/20 success of achieving your diet goals 80% of the time. Allow yourself a healthy treat 20% of the time such as a piece of dark chocolate, frozen yogurt or a carrots´ muffin.

Keep in mind that, If you are going to overeat, it´s better to chose proteins because the process of digesting and metabolizing proteins is more expensive for the body and, it increases your basal metabolic rate so, you don´t actually gain as much weight as if you overate carbohydrates and sweets.

You can also eat as many fruits and vegetables as you like when you are hungry because they have low calories in big amounts of food so, you won´t become overweight by eating fruits and vegetables, on the contrary, you´ll feel fuller with less caloric intake and you´ll lose weight.

Drinking a green smoothie is always a great choice for snacks and cravings, I´m sure you´ll feel so nourished that, your cravings for sweets will go away after you drink a delicious green smothie.  A piece of dark chocolate is always a good option occasionally when your cravings for sweets is too much.

5 Tips how to lose weight quickly for women

2. Work on your hormones

  • Insulin
    • If you are overweight or obese, you should check out your insulin levels, specially if you feel tired or fatigued, your hair falls down, you have acne or excess facial hair, and have cravings for sweets in the afternoon hours.
    • You probable wake up without feeling hungy and could skip breakfast easily every day but, you feel terrible cravings for sweets and carbohydrates such as cookies, cakes, chocolate, donuts, etc., in the afternoon and evening hours.
    • If you are feeling those symptoms, you probably suffer from insulin resistance. When you wake up, the insulin levels are normal and serotonin levels are high so you don´t feel hungry at all but, in the afternoon, the insulin levels are high and the serotonin levels are down so, that explains the intense cravings for sweets which is a force too addictive that overcomes your will power.
    • In order to reduce the uncontrolled cravings for sweets in the afternoon, you should eat enough proteins throughout the day in every meal but, specially in the morning. You should never skip breakfast, even if you are not hungy, you should eat enough proteins in the first meal or your day and keep a steady and ordered schedule for your meals throughout the day.
  • Thyroid
    • If you feel tired and fatigued all the time like, you don´t have enough strength to do your day to day work then, you might have a thyroid hormone imbalance.
    • Doing a simple blood test is enough to know if your thyroid hormones are out of balance.
    • Giving the appropriate treatment for the thyroid imbalance will make you recover your strength and you will feel filled with energy again.

  • Leptin.  
    • How are your leptin fasting levels? Maybe you have low leptin levels or you have leptin resistance that, would explain why it is so hard for you to lose weight and, why you keep gaining weight throughout the years.
  • Cortisol
    • It´s very important to check out your cortisol levels, specially when you have been trying to adjust your thyroids hormones dosage up, because if cortisol levels are high, it decreases the conversion of T4 to T3.
  • Female hormones: Estrogens
    • High levels of insulin induces excess secretion of estrogens by the abdominal fat cells. This high estrogen activity even after menopause puts women at risk of suffering from thrombosis and breast cancer.
  • Male hormones: Testosterone
    • When women have too much male hormones in their bodies, they start to lose their hair which has a greasy root, begin to have excess hair in unwanted zones such as the face, shin or under the belly (hirsutism), have acne problems and tend to storage fat in the abdominal area.
    • Most of the time, the root of the problem is an excess in insulin or insulin resistance. High levels of insulin maintain blood sugar levels normal but, induce a higher secretion of testosterone by the ovary.
    • It is very important to cut down on high glicemic carbohydrates such as sugar, honey, bread, cookies, cakes, donuts, etc., so that, the insulin levels can go down and lower the testosterone levels as well.

  • Gut Health:
    • Infections: parasites, yeasts, molds, for instance: Giardia, Entamoeba hystolytica, whipworms or Candida, make it hard to absorb nutrients and, they get the gut and the rest of the body inflamed as well.
    • Most of the time, parasites don´t apper in the stool tests so, a swab test is more appropriate if the suspicious of a parasitic infection is high. Sometimes it´s better to send the swab tests to tropical medicine laboratories where they have more experience in all kind of parasitic infections.
    • If you have gut infections, your doctor should prescribe anti-parasitic antibiotics to cure the infection.
    • If your gut is not healthy, you are not going to absorb medications effectively
    • Sometimes there might be a decrease in gastric hydrocloric acid and the consequence is a reduction in the absorption of some medications such as the thyroid hormones.

5 Tips how to lose weight quickly for women

3. Work on your muscles

  • Anabolic muscle resistance is the reduced stimulation of protein synthesis and as a consequence there is a reduction in muscle body mass. It might start early in your adulthood years, not necessarilly when you get older, specially if you have had a sedentary life.
  • When we don´t do enough strength exercises and we don´t eat enough proteins, the muscle tissue is destroyed over time and, fat tissue infiltrates into the muscle as the aging process occurs. The result is the loss of strength and muscle function. There is a study that shows the importance of physical activity to maintain the anabolic responsiveness to protein intake with aging.
    • Dr. Gabrielle Lyon, explains at the Fix for Female Hormones Summit that, this process might start early at the age of 35 years for some women because they are not active neither doing strength exercises as they should.
    • She explains at the Summit that, the muscle is the largest endocrine organ in the body that secrets anti-inflammatory miokines to lower systemic inflammation and, it is the most important organ in the body when it comes to body composition, fat metabolism and thyroid metabolism.
  • Muscle resistance training is the most important type of exercise that you should be doing to preserve and gain muscle mass.
  • Combine resistance training with cardiovascular training such as walking 30 minutes 5 times a week to achieve your losing weight goal quickly.

5 Tips how to lose weight quickly for women

4. Work on your triggering event

Work on finding what´s your triggering event and correct it. There might be a triggering event that is making you overeat, ask yourself if there is something that might be influencing your eating habits

  • Stress.
    • Are you going through a stressful situation at work or with your family? Maybe you are overeating to get some relieve from stress and frustration.
  • Depression
    • Are you going through a sad moment in your life? Maybe you are eating for the pleasure of feeling relaxed and happy when you eat carbs and sweets.
  • Anxiety.
    • Are you filled with nervousness and fear that you can´t control. Maybe you are eating out of anxiety without being conscious of what and how much you put into your mouth.

Emotions might be the root of your overeating problems, pay attention to them, don´t deny them so that, you can work on solving your emotions. Walking and exercising will help you control this triggering events because you´ll release endorfins which will make you feel happier and relaxed.

5 Tips how to lose weight quickly for women

5. My final opinion

The most important thing is to work on building a lifestyle that works for you so that, you can achieve long term success at losing weight quickly and keeping it off forever.

Remember that there is biodiversity, not one size fits all, you have to find the healthy eating plan that works for you and that, will allow you to lose weight quickly and sustain it over time.

Also, you have to consider that, what worked for you when you were 20 doesn´t necesarily will work for you when you are 40 or 50 so, you can´t keep eating in your 40´s like you ate in your 20´s because you are going to gain weight over time. You need to make some adjustments in your eating habits and keep doing cardiovascular and strength resistance exercises so that, you can achieve a healthy weight and a healthy lifestyle.

If you would like to follow a healthy diet program for losing weight under the guidance of expert doctors and nutritionists, read my review about the Mayo Clinic Diet. It´s more than a diet, it´s a change in your lifestyle so that, you can achieve a healthy weight and maintain it over time.

There is an online summit where you can learn all about how female hormones imbalance might be affecting you, if you are interested on this topic, read my article about the Fix for Females Hormones Summit.

What healthy eating plan has worked for you over the years? What hasn´t worked for you? If you have any comments, please leave them below.

Your friend,

Dr. Verónica Giannoni

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Dr. Verónica Giannoni

2 Comments

  1. Thanks for sharing these wonderful tips about weight loss for women. keep sharing.

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