Weight Loss for Women
14 Sustainable Tips
Struggling to achieve your desired weight loss results? For women, it can often feel like weight loss is an uphill battle. Between hormone fluctuations and busy schedules, it can be difficult to reach our weight loss goals.
To help jumpstart your sustainable weight loss journey, this blog offers 14 healthy tips and also explains the importance of balanced hormones, how to debloat, how much weight you can expect to lose in a month, and foods to focus on to meet your health and body goals. At Kroma Wellness, we’re committed to helping you eat right to balance your hormones and meet your health goals using the power of superfoods and adaptogens.
Why Is It Harder for Women To Lose Weight?
It's not a myth – losing weight may be more challenging for women than men.
One reason may be that women naturally have less muscle and more body fat than men, which can affect their metabolic rate. The greater your muscle mass, the more calories you will burn resting. The lower your muscle mass, the fewer calories you burn at rest.
Women also go through many life changes, such as pregnancy, menopause, and hormone imbalances. Your ability to lose weight may change throughout your life, but that’s not to say maintaining a healthy weight is impossible. With a few consistent lifestyle and dietary changes, you can achieve the sustainable weight loss you desire.
How Can Women Lose Weight More Effectively?
If you're trying to lose weight, there are some simple tricks to get the weight off and keep it off. Whether you're hoping to lose 10 pounds or 100 pounds, incorporating healthy habits into your lifestyle can bring you the desired results.
Once you lose weight, keep it up! These suggestions have overall health benefits and will help you maintain your healthy weight.
1. Hydrate & Debloat
Never underestimate the power of hydration. Staying hydrated can help increase your metabolism and require fewer calories throughout the day. One helpful tip is to drink water before a meal to debloat and reduce the temptation to overeat.
Not all beverages are created equal — water should always be your first choice. Add in some refreshing fruits or herbs, like pieces of citrus, cucumber, ginger, mint, or basil, if you aren't a fan of plain water.
Be cautious of consuming fruit juices, as they can be full of sugar — even the freshly pressed options.
If you're looking for a water enhancer to help stay hydrated without consuming excess sugar, try our Kroma Wellness Cranberry Hydration Elixir, packed with electrolytes and minerals to boost your hydration game.
2. Prioritize Rest for Sustainable Weight Loss
Sleep is essential to sustainable weight loss. It may seem counterintuitive to focus on resting our bodies, but when we don't allow ourselves to rest, we may be less likely to stick to an exercise routine and more likely to have cravings for sweet or salty ready-to-eat foods. Insufficient sleep leads to decreased leptin levels and increased ghrelin levels, which can impact appetite control and hinder fat loss.
Sleep also allows our bodies to repair and rejuvenate at a cellular level.
3. Maintain a Consistent Schedule for Lasting Results
One of the healthiest ways to lose weight and keep it off is to be consistent. Small, meaningful steps each day can lead to big changes over time. To stay consistent, it is imperative to maintain a daily routine. For example, you can add one easy thing to every morning: drink 1 cup of cold water every day and start your day off with an effortless win.
When creating your schedule, be sure to focus on your exercise program, eating plan, and sleep regimen, and don't forget to add time for mindfulness, however that looks for you. By sticking to your schedule, you may be less likely to grab an unhealthy option for a snack, skip your exercise, or stay up a little too late.
4. Ensure Adequate Protein Intake
Protein is crucial for every single cell in the body, so it is important not to skimp on it. It also helps you feel more satiated, which can encourage healthy and balanced eating habits and aid in how to debloat.
Protein may also stimulate the retention of lean muscle mass in the body, benefiting your weight loss plan. Your muscle mass has a direct impact on your metabolism.
Kroma’s Blueberry Acai Plant Protein Smoothie features Chocho plant protein alongside blueberries and organic acai for antioxidants and immune support. The equally delicious Cacao Banana Plant Protein Smoothie offers Chocho plant protein with organic bananas and organic cacao, as well as reishi mushroom and monk fruit for energy and mood support.
5. Manage Stress to Boost Weight Loss
Stress triggers a fight-or-flight response in your body.
When this response activates, hormones are released to focus on the areas that protect you from a threat — like your brain and heart — and suppress functions that are not needed for immediate survival — like digestion. If you are in a state of chronic stress, it can also trigger cravings and overeating.
Meditation, mindfulness, yoga, and therapy are all ways to help improve your mental health. Mental health and physical health go hand in hand, so keep it a priority in your health and wellness routine.
If you find yourself reaching for a snack, search for wholesome options free of added sugar.
Our Super Porridge is packed with superfoods like sunflower seeds, hemp seeds, Chocho plant protein, and rolled oats for a delicious snack full of healthy fats, protein, and antioxidants.
Even better, our Calming + Restore Magnesium supplement can help you manage your stress in the first place with three types of Magnesium alongside the stress-fighting amino acid L-Theanine.
6. Engage in Physical Activity for Overall Health
The most significant benefit of weight loss comes from what you consume. However, sticking to a perfect diet every day is incredibly difficult. You don’t always have to forgo the occasional office birthday party cupcake or happy hour. By adding in physical activity, you burn those extra calories and aid in fat loss. It may also help you adopt a healthier lifestyle conducive to better eating patterns.
Cardio, strength training, weight lifting, yoga, and going for a walk are all ways to reach your activity goals. Whether it's a serious workout or recreational exercise, when you focus on healthy nutritional and physical habits, you will see your goals met and maintained quicker and easier than only focusing on one element.
Follow your workout with one of our smoothie options for a much-needed protein boost. We offer a Vanilla Cinnamon Plant Protein Smoothie with organic Ceylon cinnamon and organic ground vanilla bean for easy-to-digest energy support, plus Chocho plant protein to keep you satiated and energized.
7. Monitor Your Nutrition for Optimal Health
Losing weight isn’t all about cutting calories. It is crucial to get the most out of your calories. The goal should always be to nourish your body with the nutrition it needs during the day. Try tracking your nutrients in a food journal to keep yourself accountable for sustainable weight loss.
One way to ensure you are getting your daily nutrition is by tracking your macros. In this plan, you will determine your total daily energy expenditure, which is the number of calories you need for your energy levels. Once you have that number, focus on the macronutrients you eat — protein, carbohydrates, and fat. Protein should take up 10 to 35% of your daily calories, carbs 45 to 65%, and fat 20 to 35%.
Our 24K Chicken Bone Broth features roasted chicken, bovine collagen, and free-range chicken broth for a delicious way to drink your protein.
8. Avoid Skipping Meals for a Steady Metabolism
Unless you are following a program like intermittent fasting — where you are consciously abstaining from food for dedicated periods of the day — don’t skip meals. Skipping meals can cause you to miss out on essential nutrition you need throughout the day. It can also slow your metabolism down, which is the opposite effect you want for fat loss.
If you’re in a rush and don’t have time for a full, sit-down meal, try mixing up an easy matcha latte with our Beauty Matcha Latte with added collagen protein, or enjoy our Super Porridge — just add hot water.
9. Practice Portion Control for Satiety
Instead of skipping meals, try reducing your portion sizes. This will leave you feeling full and less likely to overindulge in the next meal. The Kroma 1-Day Reset has 10 superfoods and beverages perfectly portioned to keep you satiated with good-for-you ingredients and balanced nutrition.
10. Embrace the 80/20 Method for Balanced Eating
The key to a successful weight loss program is finding a plan that you can maintain. If you cut every “bad” food out of your diet after a couple of days or weeks, you will likely return to those foods.
The 80/20 method allows you to be human. Commit to following a healthy eating plan 80% of the time while allowing yourself a little more freedom 20% of the time.
If you have a sweet tooth, for example, you can still indulge 20% of the time. Our OMG Cookie Butter is a delicious way to enjoy something sweet without sacrificing all of your progress. Made with raw almond butter, coconut butter, goji berries, and Chocho plant protein, you can savor a tasty snack while also providing your body with essential nutrients.
11. Be Mindful of Liquid Calories
One area that trips up a lot of women in their weight loss journey is liquid calories. Soda, coffee, wine, cocktails, and even juices can add empty calories that do not offer nutritional benefits or leave you feeling full.
Try sticking to glasses of water and beverages that contribute to your nutrition, like Kroma’s Lattes and Elixirs, to help keep your sustainable weight loss goals in check.
12. Incorporate Daily Steps for Overall Well-being
An easy way to maintain movement throughout your day is by going for walks. Aiming for 10,000 steps daily has become incredibly popular over the last decade. Achieving 10,000 steps a day can benefit both weight loss and overall health.
You don’t need to reach your goal in one walk. Try going for a 15-minute stroll after each meal to help lower your blood glucose levels while getting you closer to your daily steps goal.
13. Choose Ready-to-Eat Foods Wisely
Opt for nutrient-dense, ready-to-eat foods that have minimal added sugars and unhealthy fats. Consuming whole, unprocessed, and organic foods can significantly contribute to your sustainable weight loss journey. Plan your meals and snacks, and have healthy options on hand.
At Kroma Wellness, we offer a variety of functional food and superfood drinks to help nourish and support your body. These ready-to-eat options fuel your body naturally and provide essential nutrients for your health goals.
14. Focus on High-Fiber and Lean Protein Sources for Fat Loss
Eating a diet high in fiber and lean protein sources such as fish, chicken, turkey, tofu, beans, and pulses can help promote fat loss. High-fiber foods make you feel full for longer, reducing cravings and overeating. Lean proteins help build muscle mass, a crucial factor in increasing your metabolism and fat loss.
Incorporate superfoods and adaptogens into your meals to further enhance their nutrient density and promote overall health and well-being. Kroma Wellness superfood blends contain some of the highest quality, ethically sourced ingredients to help you achieve your weight loss and wellness goals.
How Hormones Affect Weight Management
Hormones are chemical messengers in the body. They affect most bodily functions, including weight loss and weight gain. Certain hormones signal your body that you are hungry and in need of food, while others signal that you are full.
Your thyroid plays a significant role in the hormonal regulation of weight. If your thyroid is underactive, it may cause you to gain more weight.
Insulin is another hormone that directly impacts weight. Insulin is used in the cells to absorb glucose as energy. If insulin levels are off, your cells may store too much glucose and convert it into fat, affecting your efforts on how to debloat and manage weight.
Can Stress Lead to Weight Gain?
Cortisol is a hormone released when you feel stressed. Though cortisol has an important job to keep you safe in genuinely stressful times, constant stress can cause cortisol levels to become imbalanced, leading to an increased appetite and cravings for sugar and salty foods.
What Affects Hormone Balance?
Your lifestyle directly impacts your hormone balance. By maintaining a healthy diet, prioritizing exercise, and ensuring adequate sleep, you can help keep your hormones at balanced levels. Implementing your weight loss tips may also aid in balancing hormones.
If you have specific questions about your overall hormone levels, consult your doctor. They can check your hormones through blood tests and offer a personalized plan to help maintain hormonal balance.
Expected Monthly Weight Loss for Women
When pursuing weight loss, adopt a slow and steady approach. While highly-restrictive diet plans may yield short-term results, weight is likely to return once you stop the plan.
Focus on a holistic lifestyle change to help you lose four to eight pounds a month — one to two pounds a week — for more sustainable results.
Kroma’s 5-Day Reset provides you with functional foods and beverages that fuel and nourish your body with everything it needs.
Are Monthly Weight Fluctuations Typical?
Women experience numerous hormonal fluctuations throughout the month. Consequently, it's normal to notice weight changes, even if maintaining a healthy diet and exercise routine. Don't get discouraged; this is entirely normal and won't derail your goals.
What Foods Should I Focus On for Weight Loss?
When it comes to weight loss, your food choices play a significant role. Prioritizing the consumption of nutritionally-dense and calorie-appropriate foods is more effective than attempting to burn off excess calories through exercise. Here are some healthy food choices to help you on your weight loss journey.
Whether or not you have gluten intolerance, opting for gluten-free options may promote weight loss. Replacing high-gluten foods like pasta and bread with more nutritious alternatives benefits overall health.
White fish, skinless white poultry, and lean beef constitute lean proteins. These help maintain protein intake without consuming excessive fat.
Don't underestimate plant proteins' benefits. Vegetarian or not, beans, lentils, nuts, and tofu deliver various proteins for your meals, along with added healthy fats, vitamins, and minerals.
Vegetables offer an abundance of nutrients, particularly leafy greens, including kale, collard greens, swiss chard, bok choy, arugula, and turnip greens.
Low Glycemic Fruits
Although fruits are naturally high in sugar, opt for low-glycemic or low-sugar fruits when consumed in moderation. Focus on berries, apples, citrus fruits, pears, mangoes, cherries, and dates.
The Bottom Line
There is no quick fix for losing weight — and keeping it off. Following our weight loss tips, managing stress levels and hormones, and consuming well-balanced meals will all contribute to desired results.
If you're ready to kick-start your health and wellness journey, Kroma's 5-Day Reset is the perfect place to start. It's simple, packed with the nutrients your body needs, and delicious.
Why It's Harder for Women to Lose Weight | Cleveland Clinic
Increased Hydration Can Be Associated with Weight Loss | PMC
Adequate sleep to improve the treatment of obesity | PMC
Protein, weight management, and satiety | PubMed
Effects of Chronic Social Stress on Obesity | PMC
Effectiveness of weight loss interventions – is there a difference between men and women: a systematic review | PMC
The effects of skipping a meal on daily energy intake and diet quality | PubMed
The Timing of Activity after Eating Affects the Glycaemic Response of Healthy Adults: A Randomised Controlled Trial | PMC
Thyroid Hormone Regulation of Metabolism | PMC