Finding a healthy balance and creating lifelong habits are integral when it comes to successful weight management for women. Let us explore some strategies supported by scientific research.
Prioritise Protein
Protein is the foundation on which you should build your fitness journey. It has a range of benefits, which include increasing satiety (feeling full), helping maintain muscle mass, and boosting metabolism. Your aim should be to include a good source of protein in each meal and snack. Studies have demonstrated that higher protein intakes can promote weight loss and improve body composition.4
Focus on Whole Foods
The next most important component of weight management is your diet. You should focus on consuming an abundance of fruits, vegetables, whole grains, and healthy fats. These nutrient-dense foods provide essential vitamins, minerals, and fibre. They also support your body’s natural detoxification processes.5
Manage Stress
Stress makes everything more difficult, and weight management is no different. Chronic stress can disrupt hormonal balance and can lead to increased cortisol production, a hormone that is linked to fat storage.6 Employing stress management techniques like yoga, meditation, or spending time in nature can go a long way when it comes to weight management. .
Get Moving & Build Muscle
Regular exercise is the cornerstone of weight management. To get the most out of your exercise, you should include a mix of cardio, strength training, and healthy activities you enjoy. Muscle tissue burns more calories at rest than fat, so building muscle is key for boosting metabolism.7,8
The Power of Sleep
One of the most essential things that your body requires for normal functioning is sleep. Sleep deprivation disrupts hormones like ghrelin and leptin, which regulate hunger and fullness. You should ideally aim for 7-8 hours of quality sleep each night.9
Be Mindful of Portion Sizes
Even healthy foods can lead to weight gain if consumed in excess. While managing your weight, it is imperative to maintain a calorie deficit or excess, depending on your weight goals. Make sure your portion sizes reflect the end goal you are chasing.10
Life Changes
Consider where you are on your journey as a woman. Menstruation, pregnancy, postpartum, and menopause all bring unique challenges and require adjustments to your approach to weight management.
Medical Conditions
Conditions like polycystic ovary syndrome (PCOS) or thyroid disorders can impact weight management.11 If you feel or have symptoms, you should immediately collaborate with your doctor to develop a plan that addresses any underlying health issues.
Apart from all of the information mentioned above, it is also crucial to remember that weight is just one aspect of health. While managing a healthy weight is important, so is developing a positive relationship with your body.
Remember, true strength does not lie in achieving a certain body type, but in celebrating our unique capabilities. Body positivity means embracing the body you have while striving towards your healthiest self.
You should also celebrate any workout that you do. Whether it is a brisk walk, a joyful dance session or those strength-training reps, every move is a victory. Exercise isn’t just about transforming your body, it is also a potent mood booster. That post-workout glow? It is the surge of endorphins and the pride of self-care.
Focus on how you feel, not just how you look. Celebrate your strength, appreciate what your body does for you, and find joy in movement rather than obsessing over your weight. True health is about feeling vibrant, energised, and comfortable in your own skin.
