14 Simple Ways to Lose Weight for Women Over 30

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Lay Off the Fake Sugar

Artificial sweeteners may increase hunger and hinder gut enzyme IAP, promoting obesity and diabetes risk.

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Load Up on Pulses

Daily legume consumption aids weight loss. 21 trials, 940 adults, 1lb lost in 6 weeks with 1 serving. High protein, fiber increase fullness 31%.

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Boost Your Intake of Good Bacteria

Eating probiotic foods aids weight loss, especially in overweight adults. Multiple types & 8+ weeks intake lead to greater BMI reduction - China study.

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Tap Into Your Inner Chef

Cynthia Sass advises using the kitchen more with simple, healthy shortcuts for quick meals, like sautéed veggies, eggs, avocado & fruits.

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Eat the Right Breakfast

Start the day with high-protein breakfast like egg & veggie omelet; studies show it satisfies appetite, reduces calorie intake, aids weight loss.

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Follow the 5-Hour "Golden Rule"

Don't go more than 5 waking hrs without eating to keep metabolism active. Have a 100-cal snack in between meals, like KIND Caramel Almond Bar.

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Workout Shorter and  Faster

HIIT: Quick bursts of exercise aid weight loss and manage type 2 diabetes. Similar to aerobic workouts, it's time-efficient and potent. Univ. of Leicester.

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Let Your Fingers Do the Talking

Study: 818 obese participants in online support group lost 3 lbs more than average dieters in 12 months. 32% maintained weight loss. #InternetPower

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Focus on Your Feelings About Food

Psychological well-being key to weight loss; emotional attachment to food hinders progress. Seek help to break yo-yo dieting cycle.

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Make a Habit to Become More Mindful

Mindfulness: proven benefits - reduce inflammation, lower stress, boost happiness, sleep better, and curb appetite. Try free apps like Headspace, Calm, Aura

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Go Meatless More Often

Research: Vegetarian plan yields 6.2kg weight loss, double that of conventional diet (3.2kg). Veggies, grains, fruits, nuts; limited animal products. #MeatlessMonday

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Keep a Food Journal

Mindless eating contributes to weight struggles. Track your food in a notebook or app to stay mindful and prevent excess calorie intake.

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Snack on Prunes

Uni of Liverpool profs found prune-eaters on a weight loss plan lost more pounds & waist circumference than non-prune eaters. Fullness increased too.

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Embrace the Good Fats

Uni of Liverpool profs found prune-eaters on a weight loss plan lost more pounds & waist circumference than non-prune eaters. Fullness increased too.

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