A healthy diet and regular exercise are the foundation of any weight loss regimen. But there are many other factors that affect your bodyweight and belly fat, such as sleep quality and stress management. These lifestyle habits are just as important as your dietary choices. They can also have a psychological impact on your success.
Diet
A healthy diet is essential who are trying to weight loss regimen for women. Many popular diets, such as a Mediterranean or plant-based diet, provide general guidelines for eating well, while commercial programs like Weight Watchers (WW) and Noom offer more structured meal plans and support. Eating a balanced diet that includes whole foods, quality protein and healthy fats can improve mood and energy levels, reduce cravings and increase metabolism. It can also help manage symptoms of PMS, boost fertility or a healthy pregnancy and ease the effects of menopause.
While there's no single best weight loss diet for women, some have been shown to be more effective than others. For example, a ketogenic diet limits carbohydrates and increases fat intake to promote weight loss. However, it may increase the risk of heart disease and cancer, according to a recent study. Another diet that may be effective for some women is an intermittent fasting diet, which involves eating small meals or snacks every few hours for a period of time to promote weight loss. Another option is to try circuit training, which involves performing exercises for short periods of time.
Sleep
One of the first studies to link sleep and weight loss was conducted by Thomson and colleagues [43]. Volunteers who participated in a 24-month long-term weight-loss program were divided into two groups; a control group that continued with their previous sleep habits, and another group that was instructed to sleep for an hour longer each night. This increased the time they spent in deep sleep. Those who received the sleeping instructions lost a greater percentage of body fat than the control group, and they also consumed about 270 fewer calories per day.
Previously, research showed that people who sleep less tend to eat more calories [34]. Poor sleep is linked to imbalances in the appetite-regulating hormones ghrelin and leptin, which lead to a greater tendency toward hunger, and to overeating as a means of compensating for fatigue or stress.
These results were replicated in the MedWeight study, a large, web-based weight loss intervention. This study included a total of 910 overweight and obese women, all of whom were following a reduced energy diet and receiving behavioral counseling. The women who reported getting more sleep ate a total of 270 fewer calories each day than those who did not change their sleeping habits. This was despite the fact that both groups were receiving the same level of overall weight-loss advice from their dietitians.
Stress Management
Stress is a huge obstacle to a healthy weight loss regimen, but it is also something that can be mitigated. Unhealthy stress levels can throw off the body's metabolism and cause it to store excess fat, especially in the belly. It can also prevent us from getting enough sleep, which is also a critical part of managing stress levels. A lack of sleep can contribute to a higher BMI and make it harder to maintain a healthy diet.
Women who experience a lot of stress are more likely to engage in "stress eating," which is the act of eating out of emotional distress rather than actual hunger. Research has found that when people experience a high level of stress, they tend to crave more sugary and fatty foods. Women who struggle with anxiety and depression are especially susceptible to engaging in this type of unhealthy behavior.
Conclusion
In one randomized clinical trial, adults with obesity who sought help for their weight problems were randomly assigned to a group that received standard instructions on how to live a healthier lifestyle or a group that participated in an 8-week program involving diaphragmatic breathing, progressive muscle relaxation and guided visualization along with instruction about healthy dietary habits. The intervention group experienced a greater amount of weight loss than the control group. The researchers found that stress management can be an effective tool for promoting weight loss and improving overall health-related quality of life in obese individuals.
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