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Aerobic exercise, physical activity makes individuals sweat, a by-product of fast heart beating and breathing. Aerobic exercise increases metabolism and helps to burn more calories in a day. Further, it helps to burn belly fat which builds up around vital organs and cause metabolic disease. Apart from aiding in weight loss, aerobic exercise helps to increase energy, boost blood circulation, reduce body fat, improve sleep, and enhance muscle endurance and many more.

An unhealthy or improper diet plan can result in muscle loss and metabolic slowdown, a condition called starvation mode. One of the best effective ways to prevent this is to do exercise such as weight lifting.

Weight lifting can help individuals boost metabolism and lose muscle mass. There is enough evidence that can prove this fact. Also, resistance exercise like weight lifting helps build a toned body and lose excess body fat.

Ensuring quality and adequate sleep is one of the useful weight loss tips for women over 40. When women reach the threshold of 40, their sleep gets affected by several factors, including menopause, stress, medication and many more. In such cases, disrupted sleep can lead to weight gain. Subsequently, they need to maintain a healthy routine and get decent hours of sleep.

Also, individuals following a diet plan for weight loss must stress sleep along with diet and exercise. Researches have been conducted to establish a link between inadequate sleep to obesity. The results show a 55% high obesity risk in adults and 89% in children.

Food addiction can lead to weight gain. Food lovers may experience a strong urge to eat foods that may affect health and result in excessive weight gain. If individuals cannot control their addiction to food, they must seek professional help.

In such cases, they must first learn to overcome their food cravings and consume healthy fruits and vegetables instead of unhealthy foods.

Adding whole foods or single-ingredient food to the diet plan is one of the best tips to reduce weight for ladies.

Whole foods are naturally filling, meaning women dieters can go for a long time without eating other high-calorie foods. Therefore, if women dieters make a diet plan primarily based on whole foods, they can limit weight gain. Also, whole foods help to lower blood pressure and cholesterol levels.

Digging the internet for weight loss tips for women over 50? Opt for strength training. With increasing age, muscle mass declines in a process called sarcopenia. Muscle loss particularly starts at the age of 50 and affects metabolism, further slowing it down.

Strength training (bodyweight exercise and weightlifting) helps improve muscle strength, size and function but also help to reduce body fat and increase metabolism.

According to medical studies, chewing slowly can lead to fewer calorie intake and increased weight loss. On the other hand, chewing thoroughly makes it easier to swallow food, enjoy its taste, and help with digestion absorption.

Aerobic Workouts

These practices are a key component of mindful eating which prevents overeating and restricts effects related to obesity.

If women dieters fail to include enough protein in their diet plan via natural sources, they can opt for supplements such as protein powder.

If individuals replace some calories in their diet plan with whey protein, they can lose around 8 pounds over time and increase muscle mass.

Most people who try to lose weight have good intentions. They start strong, but end up losing steam and any weight they may have lost comes creeping back. We looked into the latest science to find out how people can actually lose weight the right way and keep it off. Instead of crash dieting and burning, here are 10 weight-loss tips that really work.

You may have convinced yourself that you can overhaul your diet and start exercising every single day, but that's kind of like hopping on a plane to Antarctica with no itinerary. "You need a plan," says John Norcross, Ph.D., a psychologist at the University of Scranton, who has studied New Year's resolutions. "What, specifically, are you going to do differently?"

Experts recommend doing a brain dump of all the changes you want to make, then starting with one tiny, doable tweak-packing a healthy lunch or walking 20 minutes a day. Once that's a comfortable part of your routine, put a bold checkmark on your list, then add another small change. Sure, baby steps take longer, but they work: a recent study in the American Journal of Preventive Medicinefound that people who made one small change a week lost nearly twice as much weight as those who followed broader "eat less, move more" guidelines. And imagine how gratifying it will feel to see those checkmarks add up as the pounds fall off.

The fewer complicated restrictions you have around your eating and exercising, the better. You need to find a plan or style of eating that works for you.

When researchers compared women on two different diet plans-one that gave dieters a list of foods they could eat and a few easy-to-follow rules, and another more-complicated diet that allowed dieters more food choices, but required them to carefully track all of their eating and exercise-they discovered that those who found the latter plan difficult were the most likely to give up. "Complex diets can be burdensome, so opt for one that seems manageable," says study coauthor Peter Todd, Ph.D., a professor of cognitive science and psychology at Indiana University in Bloomington and director of the IU Food Institute. "Everyone has a different tolerance, so the diet that works for your best friend might feel challenging to you. And if you're feeling overwhelmed by a diet, switch to a simpler approach. That's far better than quitting altogether."

If you have a big long-term goal to lose 20 or more pounds, it can be helpful to celerbate the smaller steps along the way.

Let's face it: the prospect of losing 20 pounds-or more-is daunting. That's why Rachel Beller, M.S., R.D.N., author of Eat to Lose, Eat to Win, recommends setting a nearer-term goal weight that's around half of the total amount you want to lose-and focusing on that. "Having an easier-to-reach goal can help keep you motivated," she says. "And when you hit that first milestone, it gives you a chance to celebrate, re-evaluate your strategy and re-up your enthusiasm for the next stage."

Researchers at the University of Minnesota did a series of studies in which they had participants eat vegetables before they put any other food on their plates-and even the researchers were surprised by what they found. "People consumed up to five times more veggies than usual," says Traci Mann, Ph.D., who led the study. And participants who munched carrots before being offered M&Ms subsequently ate one-third less candy than those who were just given the candy first. Why does this trick work? Because when any food is put in front of us, we generally go for it-and the veggies aren't competing with other foods on our plate (which we tend to go for first, if given the option). So start with a salad or crudités.