Ultimate Guide: Eating Healthy Proven Tips to Lose Weight

Do you want to lose weight quicker?

If yes, you have to pay close attention to what you eat.

Even if you work out every day, you won’t see the results of your hard work if you don’t follow a healthy diet.

That said, anyone who has tried following a strict diet will know that eating healthy is difficult.

Stress, lack of motivation, and a few other factors make it super difficult for you to start eating healthy.

In this guide, we are going to be looking at a long list of challenges women looking to follow a healthy diet face and some strategic ways to scale through them.

Ultimate Guide Eating Healthy Proven Tips to Lose Weight Saying no to unhealthy food and sticking to your diet even when you are stressed and craving for junk food is definitely going to be a challenge. In this guide, we are going to be looking at a long list of challenges women looking to follow a healthy diet face and some strategic ways to scale through them. #eatinghealthy #loseweight #weightloss #howtoloseweight #motivation #nutrition
Ultimate Guide: Eating Healthy Proven Tips to Lose Weight

I am super busy and don’t have enough time to try eating healthy

A lot of professionals, working moms, and college students, complain that they don’t have enough time to cook healthy meals.

Because they have to wake up early, work for long hours, and juggleother important tasks, they imagine it will be difficult for them to follow a diet.

Regardless of the nature of your job, you need to keep in mind that there are women who are busier than you who are eating right.

Here is how they do it.

Plan in advance 

As you know, preparation is one of the keys to weight loss success.

At the beginning of each week, set aside some time to plan the meals you are going to eat during the week.

Ensure that the meals you select are easy to prepare, as you may be too tired to cook after a stressful day.

On some stressful days, it may be difficult for you to prepare even the easiest of meals.

On those days, you can make healthy smoothies or order healthy food from a restaurant.

Take away: If your job is demanding or you have a lot on your plate each day, learn how to prepare easy meals. If cooking isn’t your thing, you can order healthy food from a good restaurant in your area.

Eating Healthy foods is expensive 

Let’s face it, healthy foods are somewhat expensive.

If you are on a tight budget, you might think that you won’t be able to follow a healthy diet without breaking the bank.

While that is somewhat true, there are strategic ways you can get your hands on healthy food without spending a small fortune.

Below are a few of them.

Shop for what is in season 

Produce that is in season is usually very cheap. Even more, they are fresh and rich in nutrients.

Opt for other protein sources 

Instead of buying fresh meats, which are usually very expensive, buy cheaper alternatives like eggs, canned fish, seeds, and legumes.

Prepare your own meal

Ordering healthy food from your favorite restaurant will eat deep into your wallet.

Try cooking your own meals from time to time, as it will cost you less.

Buy from online retailers

There are a lot of online retailers that sell healthy food at a very cheap price.

The products you buy from these retailers are delivered to your door.

Grow your own food

If you have the time, you can grow your own produce.

You can buy seeds at a cheap price and grow them within your garden.

As you likely know, homegrown produce is richer and tastes better.

Take away: Granted, healthy foods are expensive. But you can get them at a cheap price when you buy what is in season or from online retailers.

I don’t have the will power and motivation to stick to my weight loss diet 

According to one study, motivation and self-determination are critical for long term weight loss (1).

But, as you likely know, motivation is fleeting.

This means that you may not always feel like eating right all the time.

When you are at your low and are about your give in the temptation to snack on unhealthy foods, do the following.

Think about your weight loss goal

Whether you want to lose weight, have more energy, or become super fit, visualize how you will look and feel when you achieve your goals.

Drink water

Drink a glass of water when you are craving for unhealthy food.

Studies have shown that drinking water can reduce craving, appetite, and encourage weight loss. (2)(3)(4).

Reduce your stress level

One of the reasons why you may not want to follow a weight loss diet may be because you are stressed.

Several studies have shown that stress can induce food cravings, especially in women (5)(6)(7).

You can reduce your stress level by planning ahead, meditating, doing yoga, and hanging out with loved ones.

Ensure that you are getting enough sleep

According to two studies, sleep deprivation can increase cravings (8) (9).

Getting up to 6-8 hours of sleep daily will go a long way in reducing your cravings. This, in turn, will make you more motivated to follow your diet.

Take away: To achieve your weight loss goal, you have to figure out ways to keep yourself motivated to eat right even when you don’t feel like it. Reducing stress, getting enough sleep, thinking about your weight loss goals will charge your motivation battery, and make you more likely to stick to your diet.

I can’t live without sugar so I avoid eating healthy

If you can’t go a day or two without eating sugar, chances are you addicted to it.

According to a report from the Addiction Center, about 75% of Americans consume excessive amounts of sugar. Some of these people have a sugar addiction.

Other reports like this one show that the average American consumes up to 68 grams of sugar daily (17 teaspoons).

Eating too much sugar won’t only hurt your weight loss efforts, but will also make you prone to diseases like type 2 diabetes, cancer, and heart diseases (10) (11) (12) (13).

Below are some effective ways to reduce your sugar cravings

Take a hot shower

Do you know that taking a hot shower can reduce your sugar cravings?

The water you should take your bath with should be hot, but not so hot that you feel uncomfortable.

Take a walk

Taking a walk or run will help release dopamine, a chemical in the brain that can make you feel good and reduce cravings.

Eat fruits 

Eat fruits like oranges, bananas, and apples when you are craving for sugar.

Eat a healthy meal 

Eat healthy foods that are rich in protein can help reduce cravings for sugar (14).

No more junk food in your home 

It will be difficult for you to resist junk food if they are right next to you.

So, make things easier on yourself and toss out the unhealthy food in your fridge.

Stay away from places where they sell unhealthy snacks and food.

Take away: The average American consumes up to 17 tablespoons of sugar daily. When craving for sugar, eat fruits, take a walk and stay away from stores that sell unhealthy food.

I want to start eating healthy but don’t know how to put together a weight loss diet

If you are new to dieting, you may be clueless about what to eat and what to avoid in achieving your weight loss goals.

Following a strict diet may not really be a good idea, especially if you are just starting out, as you may not be able to keep up after a while.

Your goal should be to eat healthily, not follow a fad diet, or starve yourself.

Here are some tips that can help you to start eating healthy food.

Reduce your carb intake

Stay away from foods that have high carb content, as they are loaded with sugar and starch and may leave you unsatisfied.

Eat more protein

Eating healthy foods that are rich in protein will not only help you burn more calories, but will also make your feel fuller (15) (16) (17) (18).

Eat several servings of low carb veggies daily

Low carbs veggies like spinach, broccoli, kale, cucumber, and tomatoes are rich in important nutrients that can help you lose weight faster.

Healthy fats is good for you

Not all fat is bad.

Dining on foods that are rich in good fat can reduce your hunger levels and encourage weight loss.


Fruits are low in calories and high in antioxidants and a few other nutrients our body needs.

Take away: Eating healthy doesn’t always mean following a strict diet. Your goal should be to eat healthy food, not starve yourself.

I am too tired to cook, especially on working days

There are a plethora of reasons why you may be too tired to cook.

Everything from school work to work stress may deplete your energy level and make you unmotivated to cook.

Here are some tips that can help you overcome this challenge.

Ask for help 

See, you don’t have to do everything by yourself.

You can call a friend or family member to help you prepare a healthy meal when you are too tired to cook.

Learn how to cook simple meals 

The thought of cooking for 45 mins to 1 hour, especially when you are tired may send chills down your spine.

Cooking healthy meals doesn’t have to be complicated.

Keep things simple by sticking to easy meals you can prepare in 10 to 20 minutes.

Freeze leftovers 

When you are motivated or have the energy to cook, prepare a lot of healthy food and freeze them up.

On the days when you are too tired to cook, you can microwave them.

Sit down when preparing your food 

Standing when chopping, cutting or mixing may reduce your energy level.

To conserve your energy, sit down when doing these things.

Also, invest in devices and electrical appliances that can help you do everything from mixing to chopping.

Take away: When you are too tired to cook, ask a friend, or loved one for help. If you cannot do that, then you should microwave leftovers of healthy food you have in your fridge.

I travel all the time

If your job or lifestyle requires you to travel a lot, it may be difficult for you to eat healthily.

For example, if you have an early flight to catch, you may not have time to cook and likely decide to skip breakfast.

As your hunger levels slowly increase during the day, you may be tempted to snack on something unhealthy.

After a while, you resolve will weaken and you will give in to a plate or several plates of unhealthy food.

Research suggests that people who travel a lot are at a higher risk of becoming obese (19).

Below are some tips that can help you eat right even if you travel a lot.

Prepare in advance

To avoid the temptation to eat unhealthy food, you have to prepare in advance.

This may mean everything from preparing your own snack to finding a healthy place to eat in your travel destination.

Learn to say no

According to a survey that was conducted in 2015, many US airlines offer high-calorie food, some of which may not be good for your body.

So, if you are offered a delicious but unhealthy food during your flight, say no.

Leverage travel apps

Finding a good place to eat healthy food in your travel destination may be a challenge.

Apps like Yelp and Trip Advisor can make your life easier, as they can help you find a restaurant that offers healthy meals.

If you are going to be staying in your travel destination for a week or more, scope the area in advance to find a place you can buy fresh veggies, fruits, and bottled water.

Take away: Eating healthy, when traveling is by no means easy. Make things easier on yourself by leveraging travel apps like Trip Advisor and planning ahead.

I can’t resist the unhealthy snacks in my office

A study conducted showed that eating behavior in a lot of workplaces in the US is associated with obesity and overweight (20).

Saying no to free hot dogs, muffins, and donuts may be difficult for you, especially if you are just starting your weight loss journey.

Because you don’t want to be the odd person in your workplace, you may say yes to food that may hurt your weight loss efforts.

Here are some tips that help you eat right at the office.

Tell your colleagues about your fitness goal 

When you tell your workmate about your weight loss goal, chances are, they won’t offer you unhealthy snacks anymore.

Eating healthy with smaller meals during the day

The odd of you eating unhealthy food when you are not hungry is very low.

You can keep yourself filled by eating small portions of food that are rich in protein, fiber, and complex carb during your day.

Drink water 

Drink a glass of water when you feel like eating something unhealthy.

Snack wisely 

Instead of eating a muffin or donut, eat a protein bar, as it is rich and filling.

Be balanced 

To remain in the good book of your colleagues, you may have to make some compromise.

For example, saying no to a birthday cake of a workmate you are close to may hurt him or her.

Instead of saying no, take a small portion of the cake.

If you have been eating healthy, the cake may not derail you from your weight loss goal.

Take away: Telling your workmate about your fitness goal will make it easier for you to say no to unhealthy food. Try to bring your own food to the office so that you won’t be tempted to snack on something unhealthy.

I really love to eat 

If you are a voracious eater, it may be difficult for you to lose weight, as you are likely consuming more calories than you burn.

Besides hurting your weight loss efforts, overeating can lead to serious health conditions like BED (binge eating disorder).

This disorder will make you consume huge amounts of food.

Below are some symptoms of BED

  • Eating in secret
  • Eating until you are stuffed

The following tips will help you tune down your appetite and eat less.

Be focused 

After reviewing some 24 studies, scientists found that people focused on their food when eating, eat less. On the other hand, people who were distracted while eating ate more (21).

To eat less, you have to turn off distractions like your phone or computer when eating.

What’s your trigger? 

Set time aside to figure out the food that you want to overeat.

For example, if cakes are likely to make you overeat, take it out of your fridge and replace it with something healthy that you enjoy.

Eat slowly 

You may be overeating because you eat too fast.

Try to chew your food thoroughly before swallowing.

Savor the texture and flavor of your meal.

Before going for a second serving, relax a while to see if you are still hungry.

Never skip meals 

If you are very hungry, you are likely to overeat.

For example, skipping breakfast may make you overeat during lunch.

Eating small portions of healthy food throughout your day may trigger the release of dopamine, a powerful chemical that can help reduce cravings.

Take away: Overeating is linked to a lot of health conditions. To reduce the amount of food you consume, you have to pay attention to your food when eating, chew slowly, and never skip meals.

I cannot stop eating when I am stressed

Do you tend to overeat when you are stressed?

If yes, you are not alone.

You see, there are a lot of women who turn to food when they are anxious or experiencing negative emotions.

According to a study, individuals who overeat when they are stressed have a higher chance of becoming obese. Even more, it is difficult for them to lose weight (22).

Research suggests that emotional eating is more common in women than in men.

Anything from a relationship and financial issues to health struggles may be the cause of the emotion that is making you overeat.

Below are some effective ways to stop yourself from overeating even when you are stressed.

Find alternative ways to cope with stress

Set time aside to think about something that refreshes you and melt away your stress.

Below are some stress-relieving activities.

  • Reading
  • Writing
  • Strolling
  • Hanging out with family and close friends

Do anything that helps you take your mind off food.

Feel free to experiment with different activities to find out what works best for you.

Move around

Do you know that exercising can help reduce your stress levels?

Doing yoga for a few minutes or jogging around your neighborhood may be all you need to reduce your stress levels.

According to a study, yoga helps reduce stress and anxiety (23).


Several studies like this one, have shown that meditation is an effective treatment for emotional eating

Seek help

Instead of turning to food when you are stressed, try calling a close friend or family. You never know, your mood might change.

Take away: Stress or emotional eating will not only hurt your weight loss effort but also affect your general health. Instead of turning to food when stressed, call a friend, go for a quick run, or meditate.

I don’t know how to plan meals

Do you know what you are going to eat tomorrow or the day after?

If you don’t, chances are you don’t plan your meals.

Don’t be hard on yourself if you are in this boat because a survey conducted by Acosta and Technomic showed that most people don’t plan what they are going to eat in advance.

As you likely know, if you fail to plan, you are indirectly planning to fail.

What this means is that if you don’t know what you are going to eat in advance, you are likely to eat something unhealthy, as you will be making all your decisions when you are hungry.

Below are some tips that can help you out.

Pick a day to go grocery shopping

Set aside time on Sunday or any day you are free to stock up on produce and ingredients you are going to use to prepare your meals during the week.

Later on, prepare what you are going to eat for breakfast, lunch, and dinner and store them in containers.

Granted, doing this may be challenging, but it will make you less likely to eat something unhealthy.

What is your favorite vegetable?

Buy a sizable amount of your favorite vegetables when grocery shopping. Add a small portion of them to your breakfast and dinner each day.

Eating healthy when out

Find a restaurant way in advance that offers healthy food. If you are too busy visiting the restaurant in person, then you should check out their menu online.

With this approach, you will know exactly what to do, when you don’t feel like cooking.

Take away: Research suggests that most people don’t plan what they are going to eat in advance. If you don’t plan your meals, you are likely to eat something unhealthy when you are hungry.

I eat too quickly

How long does it take you to wolf-down a large serving of food?

If you are a fast eater, it may be difficult for you to achieve your fitness goal, as you may not be able to create a caloric deficit.

Over time, the excess calories you consume may make you gain weight.

Several studies have shown that fast eaters are 3 times more likely to become obese (24) (25)(26)(27)(28)(29).

Besides making you gain weight, fast eating may make you more prone to some diseases.

According to some studies, fast eaters were two times more likely to get type 2 diabetes than slow eaters (30) (31).

Eating too quickly may also result in poor digestion, metabolic syndrome, and insulin resistance (32) (33) (34) (35).

Here are some tips that will help you slow down your eating.

Chew thoroughly

Take your time to chew each mouthful carefully. Before swallowing, aim to chew between 20 to 30 times.

Eat fiber-rich food

Adding high fiber food to your diet is a great way to prevent you from eating too quickly. As you likely know, fiber-rich food like fruits and veggies takes a long time to chew.

Also, they are very filling.

Mindful eating

This simply means paying attention to what you are eating.

Drink water

Drinking water during meals may make you slow down your eating pace.

Take small bites  

Eating small bites of food at a time will not only make your food last longer but will also help reduce your eating speed.

If you are a fast eater, you need to keep in mind that reducing your eating speed isn’t going to happen overnight.

So be patient and apply each of the above tips to find out what works best for you.

Take away: Studies have shown that fast eaters have a high chance of becoming obese. To reduce your eating speed, you have to drink water while eating, chew slowly, and eat mindfully.

I drink a lot

Are you a heavy drinker or a mild drinker?

If you consume a moderate amount of alcohol every now and then, then you are a mild drinker.

According to this study, drinking a small quantity of alcohol offers a lot of health benefits.

For example, drinking red wine may reduce the risk of you developing heart diseases.

On the other hand, if you are a heavy drinker, it will be difficult for you to lose those extra pounds.

Unlike food, alcoholic beverages contain empty calories. This means that they offer very little or no nutrients.

Besides being high in calories, alcohol is a fuel source.

So, when it is in your system, your body will use it not to burn fat. Instead, it will burn the alcohol in your body.

When under the influence of alcohol, you are likely going to make poor choices.

Because you aren’t yourself, you may eat food that may ruin your weight loss efforts.

According to a new study, drinking too much may trigger the signals in your brain that may make you overeat (36).

Below are some realistic ways to reduce your alcohol intake.

Don’t stock your house with drinks

If your fridge is loaded with cans of beer, it will be difficult for you to reduce your drinking.

The harder it is for you to get your hands on a bottle of beer, the easier it will be for you to reduce your drinking.

Make your home a drink-free zone.

Drive to a social gathering 

Because the drinks at most social gatherings are free, most people are tempted to over drink.

If you drove your car to the event, you are less likely to drink, as you know that you are going to be on the wheels later on.


Eating healthy food can reduce your craving for alcoholic drinks.

Avoid your triggers

Stay away from places, people, and events that make you want to want to drink.

Say no

There is likely going to be a time when you will be offered a beer or a glass of wine by a friend or family member.  

Learn to respectfully turn down their offer or say “no thank you”.

Seek help

If you think you are addicted to alcohol, then you should seek professional help

Take away: Alcohol, when taken in moderation, offers a lot of benefits to our body. Consuming huge quantities of alcohol can sabotage your weight loss efforts.

I struggle to eat right during holidays 

Many women looking to lose weight let their guard down during the holiday season.

They either overeat or dine on unhealthy food that will impede their weight loss efforts and increase their waistline.

According to one study, most people will gain between 0.37 kg to 2.2 kg during the holidays (37).

Of course, you can gain more if you feast on high-calorie food and drinks.

Here are some effective tips that will help you eat healthy during the holidays.

Start your meals with a serving of salad or soup 

This is an effective strategy that can prevent you from overeating.

You see, when you eat something that is filling and healthy like salad or soup, you won’t have enough room to eat huge portions of unhealthy foods.

Your soup should be broth-based not cream-based.

Ensure that you are hydrated 

It’s pretty easy to forget to drink enough water during the holidays.

Drinking at least 8 glasses of water each day will prevent you from overeating.

Even more, it will help your body transport and absorb nutrients faster.

Another way to keep your body hydrated is by eating healthy fruits and veggies that have high water content.

Prepare your own snacks 

Saying no to unhealthy food is almost impossible, especially when you are hungry.

A great way to prevent yourself from becoming too hungry is by taking a healthy snack with you.

This could be anything from fruits to protein bars.

Wear fitted clothes 

Wearing fitted clothes to a party or event during the holiday season may prevent you from overeating.

You are likely going to stop eating as your stomach gradually begins to bulge.

Wear a bright lipstick 

Applying a bright shade of lipstick will not only make you more confident but will also prevent you from overindulging.

The holidays ought to be a time of fun and laughter, so don’t deprive yourself of eating something you enjoy.

Just try not to overdo it.

Take away: Don’t let your guard down during the holidays. Plan everything you are going to eat, including treats. Leave nothing to chance.

I don’t like the taste of healthy food 

If you have been eating unhealthy food all your life, you may think that healthy foods are flavorless and bleak.

But that is far away from the truth, as countless healthy foods are very delicious.

Because you are new to eating healthy, you may not know how to prepare them.

As you know, cooking is an art that takes time to master. So, try to be patient and trust the process.

Below are some things you can do to improve your cooking and make healthy food taste better.

Watch a healthy cooking show 

This is a great way to hone your cooking skill and learn how to prepare delicious meals without stressing yourself out.

If you have the ingredients to prepare the food in the show, you can follow along.

Alternatively, you can invest in cooking books that show how to prepare healthy food.


Watching cooking shows and reading cooking books may stir up your creativity.

You may wake up with unique ideas and techniques to prepare healthy meals.

Don’t hold anything back, try out everything.

Be patient

Let’s face it; you aren’t going to become a great cook overnight.

So don’t be too hard on yourself.

Enjoy the process of trying and failing and be open to new ideas.

Leverage spice 

With the right spice, you can make your food taste even better.

Seek help

Feel free to ask a friend who knows how to prepare healthy meals for help. They will be more than happy to share their recipes and cooking tricks with you.

If you don’t have friends who know how to cook, then you should sign up for an online cooking class.

Things may change for the better 

There is a huge possibility that some healthy food may taste weird in your mouth.

Don’t give up on them until you have tried them a few times. You never know, you may end up liking them.

Take away: Truth be told, not all healthy food tastes great. So do your research to learn how to prepare mouthwatering healthy dishes that can help you achieve your fitness goals.

Steps to take if you have tried following a weight loss diet and failed

Every year, a lot of women make a commitment to give up on junk food and eat right.

But after a few weeks or months, their resolve ebbs away and they go back to their old ways.

Granted, following a weight loss diet offers amazing benefits that go beyond weight loss.

But despite these benefits, it is difficult for most people to stick to a healthy lifestyle and diet, as it is challenging.

Here are some tips that will help you follow a healthy diet.

Set realistic expectations

Weight loss isn’t a sprint but a marathon.

So, don’t pressure yourself to lose those extra pounds too quickly.

According to one study, obese people who were fixated on losing weight very quickly dropped out of their weight reduction program after a few months (38).

If your goals are achievable and realistic, it will be difficult for you to get discouraged and give up on your weight loss goals.

What is your “why”

Set time aside to make a list of the reasons why you want to lose weight.

Knowing why you are working hard to exercise and eat right, will motivate you to keep pushing, even when you feel like giving up.

Don’t buy unhealthy food 

If you are really serious about losing weight, you have to stop buying unhealthy food.

If your roommate or other members of your family want to keep them around, then you should try keeping them out of sight or in areas that are difficult to reach.

Studies have shown that having junk food on display in the home is linked to obesity and cravings (39) (40).

Have a solid plan 

As previously mentioned, without a good plan, it will be difficult for you to follow a healthy diet.

Plan in advance what you are going to eat during the week.

Brainstorm ways to overcome the unique challenges that may make you overeat or eat something unhealthy.

Plan out strategies that will prevent you from eating out.

Monitor your progress

You can track your progress by writing down what you eat into your food diary. You can also use food tracker apps (41) (42) (43).

Going through your food journal will motivate you and keep you focused.

Eat protein-rich food in the morning 

Your breakfast can make or break your day.

Eating foods that are rich in carbs for breakfast is by no means a good idea, as you will become hungry in no time.

Research suggests that eating a high protein meal in the morning can stabilize your blood sugar and prevent you from overeating (44) (45).

You can’t change your habits overnight 

It is likely going to take some time for you to become accustomed to your new, healthy lifestyle.

You are inevitably going to make a few mistakes along the way, but don’t let them discourage you.

According to this research, it can take up to 66 days to develop a new habit.

So, it may take a while before eating mindfully becomes second nature to you.

What works best for you?

If it works out for you friend it may not work for you.

So, try out different weight-loss strategies to narrow down what works best for you.

Take away: Sticking to a healthy diet is somewhat difficult, especially if you are new to weight loss. Having realistic expectations, putting together a solid plan, and tracking your progress will prevent you from derailing from your weight loss diet.

Reasons why weight loss is difficult for women

Have you been working out consistently and following a healthy diet, but aren’t getting the result of your hard work.

If yes, you are not alone.

Of course, there are a lot of factors that could be impeding your weight loss efforts.

But at times, the reason why you may not be losing weight may not be your fault.

Merely being a woman increases the odds of you becoming obese, as can be seen by this study.  

Below are some reasons why it is difficult for women to lose weight.

Metabolism and muscles 

Unlike men, it is difficult for women to build muscles.

As you likely know, muscles are critical for weight loss.

By having more muscle your metabolism increases. And if your metabolism is high, your body will continue burning calories, even after you are not working out.

The reason why men have more muscles than women is because of the male sex hormone known as testosterone.

Of course, women have testosterone in their system too, but it isn’t as much.

Fat storage 

As previously mentioned, men are ruled by testosterone. Women, on the other hand, are influenced by estrogen.

These hormones program where fats are stored in the body.

The estrogen in women promotes the storage of fat around the reproductive organs.

These fat cells end up at the hips, buttocks, abdomen, and thighs.

Burning the fat in these areas is a pain.

Emotional issues 

Women can be more emotional than men.

According to a study published in the American Journal of Clinical Nutrition, women are more likely to binge on unhealthy food when they are stressed or emotional (46).

What this means is that it may be difficult for women to follow a weight loss diet.


Women usually gain body fat and weight when they become pregnant. Even after giving birth, new mothers find it difficult to set aside time to exercise and sleep.


Women usually gain weight during menopause because of the loss of hormones and a decline in their metabolism rate.

Polycystic ovary syndrome

This is a condition that 5 to 10 percent of women are suffering from.

The condition causes hormonal imbalance and menstrual irregularity, all of which make weight loss difficult.

Take away: Studies have shown that weight loss is somewhat difficult for women because of some factors. That said, women who are determined can scale through them and become fit.

Effective weight loss tips for women

Drink green tea 

According to this study, drinking green tea can increase metabolism and encourage fat burn.  

Because green tea is loaded with antioxidants and caffeine, drinking it will improve your health and boost your energy levels.

Increase your calcium intake 

According to a study conducted at the University of Tennessee, increased calcium intake can lead to weight loss.

The participants of the study, who were obese people, lost up to 11 pounds simply by increasing their calcium intake.

Snack on almonds

Research suggests that eating healthy foods that are rich in magnesium like almonds can help reduce anxiety.

Even more, it can prevent the body from storing fat in the abdominal region.

Citruses are good for you

study published in the Journal of Clinical Biochemistry and Nutrition showed that citrus can encourage weight loss.

Also, it can repair the damages caused by a high carb and fatty diet.

Eating healthy foods that are rich in omega 3

According to this study, eating foods that are rich in omega-3 like salmons, avocado, and flaxseed can help reduce hunger and boost metabolism.  

Fiber-rich food

study published in the AIM (Annals of Internal Medicine) showed that eating healthy food that is rich in fiber can encourage weight loss.

The participants of the study lost 4.6 pounds within 8 weeks simply by eating fiber-rich foods.

Take away: Losing weight sometimes involves stepping out of your comfort zone and trying out new things. Green tea, almonds, and citrus are a great addition to any weight loss diet.   

Final thoughts on eating healthy for women

You are inevitably going to face challenges as you journey towards your fitness goals.

Saying no to unhealthy food and sticking to your diet even when you are stressed and craving for junk food is definitely going to be a challenge.

Bear in mind that things will be difficult at first. But as time goes on, eating healthy will become easier for you.

Applying the tips discussed in this guide will not only help you stick to your weight loss diet but will also help you achieve your fitness goals.

Ultimate Guide Eating Healthy Proven Tips to Lose Weight Saying no to unhealthy food and sticking to your diet even when you are stressed and craving for junk food is definitely going to be a challenge. In this guide, we are going to be looking at a long list of challenges women looking to follow a healthy diet face and some strategic ways to scale through them. #eatinghealthy #loseweight #weightloss #howtoloseweight #motivation #nutrition
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