Зарядка с гантелями для женщин для похудения: комплекс для занятий в домашних условиях

Все упражнения с гантелями женщинам для похудения

Мышечная ткань метаболически более активная, чем жировая. Это означает, что развивая мускулатуру, вы сжигаете больше калорий. Используйте силовые тренировки с гантелями, которые можно организовать даже в домашних условиях. С помощью гантелей вы сможете избавиться от жира и проработать красивый рельеф рук, ног и корпуса.

Силовой тренинг с гантелями для женщин

Добавьте несколько упражнений с гантелями к вашей обычной тренировке или постройте из них весь тренинг – это эффективно нагрузит мышцы и проработает все части тела.

В зависимости от уровня подготовки выбирайте гантели от 2 до 10 кг каждая. Если помимо похудения вы хотите добавить мышечную массу, лучше взять разборные гантели, вес которых можно будет увеличивать по мере прогресса в тренировках.

Преимущества силовой тренировки с гантелями:

• Это отличный способ провести тренировку на все тело в небольшом пространстве, например, дома.
• Гантели не требуют пространство для хранения по сравнению с другими тренажерами.
• Силовые тренировки подтягивают мышцы и формируют красивый силуэт.
• Тренировки с утяжелением обладают эффектом пост-сжигания калорий. Это означает, что организм расходует дополнительные калории для восстановления в дни между тренировками.

Чтобы убрать лишний жир и максимально сохранить мышечную ткань при похудении обязательно скорректируйте питание и не забывайте о достаточном количестве белка в рационе.

Техника выполнения упражнений

Среди упражнений с гантелями встречаются как базовые, включающие работу разных мышц, так и изолирующие, действующие целенаправленно на одну мышечную группу.

Жим гантелей лежа на скамье

Базовое упражнение на грудь, в котором также работают мышцы плеч и трицепсы. Скамью можно устанавливать горизонтально и с наклоном около 30 градусов.

Не поднимайте спинку скамьи слишком высоко – в этом случае излишняя нагрузка придется на переднюю часть плечей.

• Ложитесь на скамью, ступни опустите на пол. Поднимите руки с гантелями.
• Зафиксировав такое положение тела, медленно опускайте гантели к верхней части груди, разводите в стороны локти, пока руки не окажутся на уровне груди.
• Не задерживаясь, медленно поднимайте гантели обратно. В верхней позиции локти до конца не выпрямляйте, мышцы не расслабляйте.
• Когда сделаете необходимое число повторений, для безопасного завершения положите руки с гантелями на бедра, сядьте прямо и только затем опустите гантели на пол.

Разведение рук с гантелями

В этом изолирующем упражнении работают мышцы груди и частично плечи.

Можно выполнять на полу или горизонтальной скамье.

• Лягте на скамью, руки вытяните вверх, гантели держите ладонями друг к другу в нейтральном хвате. Для равновесия ступни поставьте на пол, согните локти слегка.
• Медленно опускайте гантели вниз, делая полукруг руками. Вращение происходит только в плечах, руки чуть согнуты.
• Когда гантели окажутся на уровне грудной клетки, напрягите мышцы груди и поднимите руки по той же дуге вверх.
• Не делайте паузы между повторениями и не давайте гантелям соприкасаться.

Французский жим лежа

Одно из лучших изолирующих упражнений на трицепсы, которое можно делать на полу или горизонтальной скамье.

• Лягте на спину, гантели возьмите нормальным хватом, руки вытяните вверх над грудью.
• Медленно опускайте ко лбу гантели. Не разворачивайте локти – они должны быть направлены вперед на протяжении всего упражнения.
• Задержитесь и также медленно выпрямите руки в первоначальное положение.

Выпрямление рук назад в наклоне

Изолирующее упражнение на трицепсы, которое можно делать с упором на горизонтальную скамью одной рукой или обеими руками без упора. Хорошо убирает дряблость задней поверхности рук.

• Обопритесь одним коленом и рукой на скамью, гантель возьмите в другую руку. Смотрите вперед, спину держите прямо.
• Прижмите верхнюю часть левой руки близко к туловищу, согните в локте, образуя 90 градусов между плечом и предплечьем.
• Выпрямите руку с гантелей назад. Движение должно быть только в локтевом суставе.
• Задержитесь и опустите руку в первоначальное положение.
• После необходимого числа повторений, сделайте то же самое на другую сторону.

Жим гантели из-за головы сидя

Изолирующее упражнение на трицепсы выполняется как одной рукой, так и двумя.

Допускается выполнение стоя, однако положение сидя выключает поддержку корпуса и упражнение работает более прицельно.

• В одну руку возьмите гантель, сядьте с прямой спиной. При любых проблемах со спиной, используйте поддержку в виде вертикальной спинки.
• Поднимите над головой гантель, выпрямляя руку. Вторую руку положите на колени или обхватите поперек живота.
• Сгибая поднятую руку в локте, медленно опускайте за голову гантель, пока она не окажется на уровне ушей. Движется только предплечье, остальное в зафиксированном положении.
• Задержитесь и напрягите трицепс рабочей руки. Затем поднимайте гантель в стартовую позицию.

Тяга гантелей в наклоне

Базовое упражнение на среднюю часть спины включает в работу также бицепсы, плечи и широчайшую мышцу спины. При выполнении упражнения стоя, колени чуть согните.

Для контроля равновесия можно использовать скамью для упора, выполняя упражнение попеременно на разные руки.

• Обопритесь правым коленом и правой рукой на скамью. Нейтральным хватом левой рукой возьмите гантель. Подтяните лопатки назад, рука выпрямлена. Голову держите поднятой, смотрите вперед – это поможет держать спину ровно.
• Медленно подтяните гантель к себе, насколько сможете. Фокусируйтесь на работе мышц спины, а не предплечья.
• Задержитесь, сведите лопатки вместе и медленно пустите гантель обратно. Не позволяйте плечу рабочей руки опуститься вниз, корпус должен сохранять фиксированное положение.

Пуловер с гантелей лежа

Базовое упражнение на мышцы груди также подключает работу широчайшей мышцы спины, плеч и трицепсов. Держите локти чуть согнутыми в данном упражнении.

• Гантель возьмите обеими руками, лягте на скамью. Согните ноги под 90 градусов и поставьте на пол. Руки выпрямите над головой.
• Опустите медленно руки за голову до уровня скамьи. Вращение происходит только в плечах, не сгибайте локти.
• Также медленно поднимайте гантель вверх.

Подъем гантелей на бицепс

Изолирующее упражнение на бицепс. Для увеличения амплитуды движения воспользуйтесь скамьей, установив спинку под наклоном в 30 градусов.

• Сядьте прямо, руки в локтях согнуты, локти прижаты к туловищу. Гантели держите обратным хватом – ладони развернуты вверх.
• Медленно поднимайте гантели, напрягая бицепс. Движутся только предплечья.
• Опустите медленно руки на бедра.

Это упражнение также выполняется стоя с другим диапазоном движения. Не позволяйте рукам висеть в нижней точке, сфокусируйтесь на работе бицепса. Не прогибайтесь в пояснице и не раскачивайтесь.

Аналогично выполняется упражнение «Молоток», только гантели следует взять нормальным хватом, чтобы повернуть ладони друг к другу.

Выпады с гантелями

Базовое упражнение, при котором помимо квадрицепса работают икры, ягодицы и задние мышцы бедра.

• Стойте прямо, согните слегка колени. Гантели держите опущенными по бокам.
• Шагните одной ногой вперед и присядьте, сохраняя равновесие. Держите корпус прямо, голова поднята. Не позволяйте колену выйти за линию пальцев ног ведущей ноги, чтобы избежать излишней нагрузки на коленный сустав.
• Поднимитесь в вертикальную позицию.
• Выпад повторите с другой ноги.

Зашагивание на скамью с гантелями

Возьмите гантели и держите их по сторонам туловища. Встаньте перед скамьей или любой приподнятой платформой.

Чем выше платформа, тем сложнее выполнять упражнение.

• Шагните одной ногой на платформу, поднимите тело вверх и поместите вторую ногу на платформу. На протяжении всего упражнения держите прямо голову и спину.
• Задержитесь, затем шагните назад, осторожно вернитесь в первоначальную стойку.
• Сделайте паузу и повторите движение с другой ноги.

Приседы с гантелями

Базовое упражнение, вовлекающее в работу квадрицепсы, голень, заднюю часть бедра и нижнюю часть спины.

• Держите гантели опущенными, колени чуть согните, спина ровная.
• Смотрите вперед и медленно опускайтесь вниз. Присядьте, насколько возможно, сохраняя спину прямо. Не выходите коленями за пальцы ног.
• Затем медленно поднимитесь, колени до конца не выпрямляйте.

Становая и римская тяга с гантелями

Базовое упражнение на задние мышцы бедра, в работу подключаются также нижняя часть спины и ягодицы.

• Держите гантели по бокам корпуса. Стойте прямо, согните слегка колени.
• Держите спину ровно, согнитесь в талии, опуская гантели вниз к кончикам пальцев. Смотрите вперед на протяжении всего упражнения. Бедра отведите назад, чтобы вес приходился на пятки.
• Работая задними мышцами бедра, поднимите гантели обратно. Держите их близко к корпусу: чем дальше гантели от тела, тем больше напряжение в пояснице.

Если интересно, больше вариантов выполнения данного упражнения смотрите в статье.

Подъем на носки с гантелями

Это упражнение делается на икроножные мышцы сидя или стоя.

• Сядьте на скамью, поставьте невысокую платформу под ноги, на нее поставьте пальцы ног. Гантели поставьте торцами на бедра близко к коленям.
• Пятки опустите ниже платформы, насколько сможете, но не касайтесь ими пола. Начните медленно их поднимать, напрягая икроножные мышцы.
• Задержитесь на пару секунд и медленно пустите пятки вниз в первоначальную позицию.

При выполнении подъема в положении стоя гантели держите опущенными вдоль тела. Можно одной рукой опереться о стену для сохранения равновесия.

Для усложнения делайте подъем на носках поочередно одной ногой, при этом вторая остается согнутой на весу. Упражнение также делается от пола, но платформа дает больший диапазон движения. Вместо платформы можно использовать ступеньку лестницы.

Как прицельно накачать голень смотрите тут.

Жим гантелей стоя

Базовое упражнение для плеч, вовлекающее также в работу трицепсы.

При проблемах со спиной, делайте упражнение сидя с опорой под спину.

• Держите гантели на уровне плеч, поверните ладони вперед, спина ровная.
• Медленно поднимите над головой гантели до почти полностью выпрямленных рук.
• Не задерживайтесь вверху, сразу опускайте гантели в положение у плеч.

Махи гантелями в стороны

Это изолирующее упражнение на плечи. Держите опущенными гантели, ладони развернуты к телу.

• Разведите гантели до уровня плеч в стороны. Не позволяйте запястьям располагаться выше локтей, так как это сместит нагрузку со средней дельты на переднюю.
• Задержитесь и медленно через стороны опускайте гантели. Не используйте рывки при выполнении упражнения, делайте его медленно, концентрируясь на растяжении и сокращении мышц.

Аналогично выполняется разведение гантелей в наклоне, при этом корпус склонен вперед, гантели расположены под грудью на вытянутых руках. Согните локти слегка и смотрите вперед на протяжении всего упражнения.

Сфокусируйтесь на движении в плечах, остальное тело зафиксировано в одном положении.

Шраги с гантелями

Это изолирующее упражнение на трапециевидную мышцу. Встаньте прямо, держа опущенные гантели.

• Опустите плечи вниз, насколько это возможно. Медленно поднимайте плечи вверх, не допускайте поворота назад или вперед. Корпус зафиксирован в одном положении.
• Задержитесь и опускайте медленно гантели обратно. Фокусируйтесь на движение трапециевидной мышцей, а не бицепсами.

Программа тренировок с гантелями

Трехдневная программа тренировок потребует применения пары гантелей подходящего веса и скамьи регулируемой высоты.

В домашних условиях скамью можно заменить горизонтальными поверхностями разного уровня. Уровень выполнения упражнений соответствует начальному и среднему. Не забудьте в начале тренировок делать эффективную разминку, а в конце занятия – заминку.

Так как вес гантелей у женщин, как правило, небольшой, интенсивность выполнения должна быть довольно высокая. Между подходами делайте 30–40 секунд отдыха, между сетами отдыхайте по 1–1,5 минуты.

	Целевая группа мышц	Упражнение	Число сетов	Количество повторов
	Понедельник: мышцы груди и трицепсы
1	Грудь	Жим гантелей лежа на скамье с наклоном	4	12, 10, 10, 8
2	Грудь	Жим гантелей лежа на скамье	4	12, 10, 10, 8
3	Грудь	Разведение рук с гантелями	3	12
4	Трицепс	Французский жим лежа	3	12
5	Трицепс	Выпрямление рук назад в наклоне	3	12
6	Трицепс	Жим гантели из-за головы сидя	3	12
	Среда: мышцы спины и бицепсы
1	Спина	Тяга одной гантели в наклоне с упором	5	12, 10, 10, 8, 6
2	Спина	Тяга гантелей в наклоне	5	12, 10, 10, 8, 6
3	Спина	Пуловер с гантелей лежа	2	12, 10
4	Бицепсы	Подъем гантелей на бицепс сидя	3	10
5	Бицепсы	Подъем гантелей стоя	3	10
6	Бицепсы	Молоток	2	10
	Пятница: Ноги и плечи
1	Квадрицепс	Выпады с гантелями	4	12, 10, 10, 8
2	Квадрицепс	Зашагивание на скамью с гантелями	3	12
3	Квадрицепс	Приседы с гантелями	4	12, 10, 10, 8
4	Задние мышцы бедра	Становая тяга с гантелями	4	12, 10, 10, 8
5	Икры	Подъем на носки с гантелями сидя	2	15, 12
6	Икры	Подъем на носки с гантелями стоя	2	12, 10
7	Плечи	Жим гантелей стоя	4	12, 10, 10, 8
8	Плечи	Махи гантелями в стороны	3	12, 10, 10
9	Плечи	Разведение гантелей в наклоне	3	12, 10, 10
10	Плечи	Шраги с гантелями	4	12, 10, 10, 8

Также можете делать разлиные виды планок с использованием гантелей.

Другие записи

90000 The 8 Best Exercises for Weight Loss 90001 90002 It’s estimated that half of all American adults attempt to lose weight every year (1). 90003 90002 Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss. 90003 90002 In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases (2, 3, 4).90003 90002 Here are the 8 best exercises for weight loss. 90003 90002 Walking is one of the best exercises for weight loss — and for good reason. 90003 90002 It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it does not stress your joints. 90003 90002 According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km / h) (5). 90003 90002 A 12-week study in 20 women with obesity found that walking for 50-70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6). 90003 90002 It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks. 90003 90002 To get started, aim to walk for 30 minutes 3-4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.90003 90022 90023 Summary 90024 Walking is a great exercise for beginners, as it can be done anywhere, does not require equipment, and puts minimal stress on your joints. Try to incorporate more walks into your day-to-day activities. 90025 90002 Jogging and running are great exercises to help you lose weight. 90003 90002 Although they seem similar, the key difference is that a jogging pace is generally between 4-6 mph (6.4-9.7 km / h), while a running pace is faster than 6 mph (9.7 km / h). 90003 90002 Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km / h) pace, or 372 calories per 30 minutes of running at a 6 -mph (9.7-km / h) pace (5). 90003 90002 What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes (7, 8, 9). 90003 90002 Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20-30 minutes 3-4 times per week. 90003 90002 If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass.Also, many treadmills have built-in cushioning, which may be easier on your joints. 90003 90022 90023 Summary 90024 Jogging and running are great exercises for weight loss that are easy to incorporate into your weekly routine. They can also help burn belly fat, which is linked to many chronic diseases. 90025 90002 Cycling is a popular exercise that improves your fitness and can help you lose weight. 90003 90002 Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.90003 90002 Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12- 13.9 mph (19-22.4 km / h) (5). 90003 90002 Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who do not cycle regularly (10, 11).90003 90002 Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it will not place much stress on your joints. 90003 90022 90023 Summary 90024 Cycling is great for people of all fitness levels and can be done outdoors on a bicycle or indoors on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases. 90025 90002 Weight training is a popular choice for people looking to lose weight.90003 90002 According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5). 90003 90002 Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest (12). 90003 90002 One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average.In this study, that increase was equivalent to burning an additional 125 calories per day (13). 90003 90002 Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14). 90003 90002 In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise (15, 16, 17).90003 90022 90023 Summary 90024 Weight training can help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate — the number of calories your body burns at rest. 90025 90002 Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods. 90003 90002 Typically, a HIIT workout lasts 10-30 minutes and can burn a lot of calories.90003 90002 One study in 9 active men found that HIIT burned 25-30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill (18). 90003 90002 That means HIIT can help you burn more calories while spending less time exercising. 90003 90002 Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which is linked to many chronic diseases (19, 20, 21). 90003 90002 HIIT is easy to incorporate into your exercise routine.All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. 90003 90002 For example, pedal as hard as you can on a bike for 30 seconds followed by pedaling at a slow pace for 1-2 minutes. Repeat this pattern for 10-30 minutes. 90003 90022 90023 Summary 90024 Interval training is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, biking, and more. Incorporating interval training into your routine can help you burn more calories in less time.90025 90002 Swimming is a fun way to lose weight and get in shape. 90003 90002 Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming. 90003 90002 How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water (5). 90003 90002 One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides (22).90003 90002 Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain. 90003 90022 90023 Summary 90024 Swimming is a great low-impact exercise for people looking to lose weight. Moreover, it may help improve your flexibility and reduce risk factors for various diseases. 90025 90002 Yoga is a popular way to exercise and relieve stress. 90003 90002 While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.90003 90002 Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga (5). 90003 90002 A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average ( 23). 90003 90002 Additionally, the yoga group experienced improvements in mental and physical well-being (23). 90003 90002 Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals (24, 25).90003 90002 Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online. 90003 90022 90023 Summary 90024 Yoga is a great weight loss exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food cravings. 90025 90002 Pilates is a great beginner-friendly exercise that may help you lose weight. 90003 90002 According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration (26 ).90003 90002 Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time (27). 90003 90002 An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period (28 ). 90003 90002 Other than weight loss, Pilates has been shown to reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level (27, 29, 30).90003 90002 If you’d like to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or one of the many gyms that offer Pilates classes. 90003 90002 To further boost weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio. 90003 90022 90023 Summary 90024 Pilates is a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and endurance.90025 90002 How much weight you can expect to lose from exercise depends on many factors. 90003 90002 These include: 90003 90144 90145 90023 Starting weight. 90024 People who weigh more tend to shed more pounds than those who weigh less. Still, the percentage of body weight lost is similar (31). 90148 90145 90023 Age. 90024 Older people tend to carry more fat mass and less muscle mass, which reduces your RMR, or how many calories your body burns at rest. A lower RMR can make it more difficult to lose weight (32, 33).90148 90145 90023 Gender. 90024 Women tend to have a greater fat to muscle ratio than men, which can affect their RMR. As a result, men tend to lose weight quicker than women, even if they consume a similar number of calories (32). 90148 90145 90023 Diet. 90024 Weight loss occurs when you burn more calories than you consume. Thus, a calorie deficit is essential to losing weight (34). 90148 90145 90023 Sleep. 90024 Studies have found that a lack of sleep may slow the rate at which you lose weight and even increase your cravings for unhealthy foods (35, 36).90148 90145 90023 Medical conditions. 90024 People with medical conditions like depression and hypothyroidism may lose weight at a slower rate (31, 37, 38). 90148 90145 90023 Genetics. 90024 Studies have shown that weight loss has a genetic component, which may affect certain people with obesity (31). 90148 90173 90002 Although most people want to lose weight quickly, experts often recommend losing 1-3 pounds (0.5-1.36 kg), or approximately 1% of your body weight, per week (39). 90003 90002 Losing weight too fast can have negative health consequences.For example, it can result in muscle loss and increase your risk of conditions like gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods (40, 41). 90003 90002 What’s more, people who lose weight too fast are more prone to regaining it (42). 90003 90002 It’s important to keep in mind that weight loss is not a linear process, and it’s common to find yourself losing weight more quickly when you first get started. 90003 90022 90023 Summary 90024 Many factors affect how much weight you can realistically expect to lose with exercise.Most experts recommend losing 1-3 pounds (0.5-1.36 kg) per week, or approximately 1% of your body weight. 90025 90002 Many exercises can help you lose weight. 90003 90002 Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates. 90003 90002 That said, many other exercises can also help boost your weight loss efforts. 90003 90002 It’s most important to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it long term and see results.90003.90000 Exercises with Dumbbells — Weight Loss Resources 90001 90002 Three 30 minute workouts to target different muscle groups which all involve exercises with dumbbells. They will help strengthen and tone your upper body whilst conditioning your abs. 90003 90002 Perform each of the 30-minute workouts once a week, or do 2 sets of all 11 exercises in 2 sessions (approx 40 mins). 90003 90002 For seperate 30-minute workouts do 3-4 sets of 10-15 reps for each exercise dependent on your current ability.As your strength improves you may want to increase the weight of your dumbbells (for muscle building) or the number of reps / sets you do (for muscle toning). If the exercise involves moving your arms separately, 1 rep counts as the left and right arm both completing the exercise. 90003 90002 Ensure that you perform each exercise in a slow and controlled way to make sure you are working your muscles in the correct way and to avoid injury. 90003 90002 It is recommended to do 5 minutes light aerobic exercise, such as jogging on the spot, before doing any exercises with dumbbells to increase your heart rate and prepare your body for your workout.Be sure to stretch afterwards too to prevent aching muscles! 90003 90012 Chest & Shoulders Workout 90013 90014 Laying Dumbbell Press 90015 90002 Muscle Group Worked: Pectorals 90003 90018 90019 Lay on the floor on your back. Bend your knees and place your feet flat on the floor. Take one dumbbell in each hand and stretch your arms out on either side of you so that your hands are level with your shoulders with your arms bent from your elbows to a 90 ° angle with the dumbbells pointing towards the ceiling.90020 90019 Extend your arms towards the ceiling until your arms are straight above your chest. Return to the start position. 90020 90023 90014 Laying Dumbbell Flies 90015 90002 Muscle Group Worked: Pectorals 90003 90018 90019 Lay on the floor on your back. Bend your knees and place your feet flat on the floor. Take one dumbbell in each hand and stretch your arms out on either side of you so that your hands are level with your shoulders with your arms bent from your elbows to a 45 ° angle.90020 90019 Raise your arms as if you are hugging an oak tree, keeping your elbows bent at all times, until your hands meet above your chest. Return to start position. 90020 90023 90014 Lateral Raises 90015 90002 Muscle Group Worked: Deltoids 90003 90018 90019 Stand with feet hip width apart, knees slightly bent. With one dumbbell in each hand, your arms should be by your side with your palms facing into your body. 90020 90019 Slowly raise your arms out to the sides with your elbows slightly bent until your hands are at shoulder level.Your palms should be facing towards the ground. Lower arms back to your sides. 90020 90023 90014 Shoulder Press 90015 90002 Muscle Group Worked: Deltoids 90003 90002 You can perform this exercise standing or seated 90003 90018 90019 With one dumbbell in either hand lift your arms out to the sides, hands towards the ceiling, with elbows bent at a 90 ° angle. Elbows should be at shoulder level. 90020 90019 Extend dumbbells towards the ceiling until your arms are completely straight.Return to start position. 90020 90023 90014 Bent Over Lateral Raise 90015 90002 Muscle Group Worked: Deltoids 90003 90018 90019 With one dumbbell in each hand, stand with feet hip width apart and bend forward from your waist until your chest is parallel to the floor. Bend your arms to a 45 ° angle with your hands together in front of your chest as if you are hugging a tree. 90020 90019 Open arms, keeping elbows bent, until your elbows are pulled back to shoulder level and return to start position.90020 90023 90012 Back Workout 90013 90014 Double Dumbbell Rows 90015 90002 Muscle Group Worked: Trapezius / Rhomboids 90003 90018 90019 Stand with feet hip width apart and knees slightly bent. Bend at the waist until your chest is parallel to the floor. With one dumbbell in each hand hold dumbbells towards the ground with your arms straight and palms facing your legs. 90020 90019 Bend your arms lifting dumbbells towards either side of your chest, lower arms to start position.90020 90023 90014 Single Arm Row 90015 90002 Muscle Group Worked: Trapezius / Rhomboids 90003 90018 90019 Hold one dumbbell in your right hand. Take a step forward with your left leg and bend your left knee. Rest your left hand on your left knee for support. Lean forward from your waist to a 45 ° angle. Keep your right arm straight with the dumbbell towards the ground. 90020 90019 Bring the dumbbell towards your chest until your hand is next to your chest. Return to start position.After you have completed all reps with your right arm, repeat for left arm. 90020 90023 90014 Lying Dumbbell Extension 90015 90002 Muscle Group Worked: Trapezius / Rhomboids 90003 90018 90019 Take one dumbbell and hold one end in each hand. Lay on your back and extend the dumbbell up over your head until it is on the floor. 90020 90019 Keeping your arms straight raise the dumbbell back up over your head until it is directly above your chest. Lower back down to the floor above your head.90020 90023 90012 Biceps & Triceps Workout 90013 90014 Bicep Curl 90015 90002 Muscle Group Worked: Biceps 90003 90018 90019 Stand with feet hip width apart and knees slightly bent. With your elbows slightly bent take one dumbbell in each hand and place your arms by your side with your palms facing forward. 90020 90019 Bend from your elbows and lift the dumbbells towards your chest. Keep your elbows close to your body. Return to start position. 90020 90023 90014 Alternative Bicep Curl 90015 90002 Muscle Group Worked: Biceps 90003 90018 90019 Start as you did for your bicep curl but with your palms facing into your body.90020 90019 Raise the left arm, bending from the elbow, but twisting your hand as the dumbbell comes towards the chest so that the palm of your hand is facing up. Lower to start position and repeat with right arm. 90020 90023 90014 Tricep Overhead 90015 90002 Muscle Group Worked: Triceps 90003 90018 90019 Take one dumbbell in your left hand. Sit on a bench or chair with your back straight and feet flat on the floor. Extend your left arm straight up so that the inside of your upper arms is next to your ear.90020 90019 Bend your arm from your elbow taking the dumbbell behind your head. Raise the dumbbell back up so that your arm is straight again. Do not let your upper arm move during the exercise. Repeat full amount of reps and then change to right arm. 90020 90023 90014 Tricep Kickbacks 90015 90002 Muscle Group Worked: Triceps 90003 90018 90019 Take one dumbbell in each hand and bend from your waist until your chest is parallel to the floor. Bend your arms at your elbows to a 45 ° angle and keep your elbows next to your waist.90020 90019 Extend both arms back until arms are straight but keep upper arms touching your sides at all times. Lower arms to start position. 90020 90023 90140 90002 Get started for less than £ 9. Band included with 90142 Strength Training with Resistance Bands 90143, fully illustrated new book 90003 View the deal » 90002 Sponsored 90003 90014 Weight Training 90015 90002 How do I get started with Kettlebells? 90003 90002 Free Weights vs Resistance Machines 90003 90002 Lose Fat and Retain Muscle: Weight Training is Best for Older Adults 90003 90002 The Benefits of Weight Training 90003 90002 Muscle Diagrams 90003 90014 Resistance Training 90015 90002 Strengthening Legs When You’re Older or In Recovery 90003 90002 Resistance Training Beginners Guide 90003 90002 Flat Belly Workout 90003 90002 Resistance Bands Express Workout 90003 90002 Using Resistance Bands 90003 90014 Exercise For Muscle Tone 90015 90002 Walk the Weight Off Challenge 2020 90003 90002 1-Minute Shape Up Exercise Tracker 90003 90002 Pilates for Beginners 90003 90002 Body Toning Exercises: Upper Body 90003 90002 Legs Bums and Tums Workout 90003 90002 Upper Body Muscles 90003 90014 Burn More Calories 90015 90002 How Many Calories Do You Need to Lose Weight? 90003 90002 Calorie Counter 90003 90002 Burn More Calories 90003 90002 Cycling — Burn Calories and Lose Weight 90003 90002 Dieting and Metabolism 90003 90002 Want to Know How Many Calories are Burned When You do Housework? 90003 90014 Diet And Exercise 90015 90002 Helen Mirren’s Fave 12-Minute Workout 90003 90002 Does Exercise Help You Lose More Weight? 90003 90002 Live Slimmer, Fitter, Healthier and Longer 90003 90002 Diet and Exercise Plan 90003 90002 Drop a Jeans Size Challenge 90003 90002 Using Fitbit with WLR 90003 90014 Exercise Favourites 90015 90002 Walking for Weight Loss 90003 90002 Swimming for Weight Loss 90003 90002 Is Walking for Exercise Every Day OK for Joints and Muscles? 90003 90002 How to Make Progress Using Home Gym Equipment 90003 90002 Treadmill Running versus Road Running 90003 90002 Personal Trainer’s Home Workout Plan 90003 .90000 10 Simple Weight Loss Exercises At Home For Men & Women 90001 90002 90003 Medically reviewed by 90004 Ashwathy V. Pillai, 90003 Postgraduate Degree in Dietetics & Applied Nutrition 90004 90007 90002 It’s quite common that we often get confused in choosing the best weight loss method that will work for us. Out of different available, diet and exercise for weight loss are the two that have become popular because they are safe, healthy and do not cause side effects. 90007 90010 Table of Contents: 90011 90002 Interestingly, both diet and weight loss exercise should go hand in hand to see good result.80% diet and 20% exercise is what our nutritionists recommend to be successful in losing weight. 90007 90002 Diet and weight loss exercises for both male and female are almost similar. Get started with your healthy journey by knowing your body better. Check your BMI 90007 90002 Hence we bring you these 10 simple exercises for weight loss that will help you to shape up your body. 90007 90010 10 Simple Exercises For Weight Loss 90011 90020 1.Yoga to Reduce Weight 90021 90002 Yoga is one of the most simple and easy 90023 exercises for weight loss 90024.It helps in building and maintaining a healthy body as well as a soul. Out of 254 Asanas, the following are specifically recommended for weight loss: Padmasana, Bhunjangasana, Balasana, and Tadasana. 90007 90002 Following these yoga asanas, every day will definitely help to keep your weight under control. 90007 90028 Bhujangasana — Yoga For Weight Loss 90020 2. Crunches to Reduce Belly Fat 90021 90002 Crunches are the abdominal workouts that focus on belly fat. They help in developing better abs and also increase the strength of muscles and help in toning them up.90007 90002 1000 crunches a day will get you strong abdominal muscles. Including crunches in your daily set of exercise for weight loss will definitely help you in bringing down your pounds. 90007 90002 Check out this video about Quick Exercise to Reduce Belly Fat. 90007 90037 90038 90020 3. Planks to Tighten up belly 90021 90002 Planks are simple exercises for weight loss that you can try at your home. You hold yourself in a push-up position, resting your forearms on the ground. Plank exercise target all the major muscles in your body.90007 90002 They also help in reducing risks of back and spine. If you are looking for exercises for weight loss, try 3 or 4 sets of plank exercises, holding for 30 seconds each. 90044 90007 90020 4. Lunges for muscles 90021 90002 Lunges such as forward lunges are good for weight loss as they work on muscles effectively. While looking for exercises for weight loss, lunges are definitely recommended. 90007 90002 Forward lunges are good for core muscles as well as for thighs and legs. Moreover, you can take up lunges anytime and a bonus point, they are great for your glutes! 90044 90007 90002 Do you want to really know why you are not able to lose weight? You could be making these mistakes by following a DIY diet.Prevent these, and download your FREE copy here 90007 90020 5. Circuit Training to burn overall weight 90021 90002 Circuit Training is found to be much more effective than traditional cardio for burning weight from all over the body. These are high-intensity weight loss exercises. 90007 90002 They are amazing for increasing muscle size and muscular strength besides burning body fat. They are great for weight loss because they burn maximum calories. 90044 90007 90020 6. Cardio Activities for weight loss 90063 90044 90065 90021 90002 Cardio activities are aerobic exercises for weight loss that can be both low and high-intensity exercises.Rowing, running, walking, cycling is cardio activities. 90007 90002 Besides being weight loss exercises, these also help in strengthening heart muscles, reducing stress, increasing circulation. These are good options for 90023 weight loss exercises 90024 for both men and women. 90044 90007 90002 90023 Recommended: 90024 New Era Weight Loss Exercises as Popularized by Padmashri Recipient Priyanka Chopra 90007 90078 Cardio training 90020 7. Walking as an easy workout 90021 90002 Getting up and moving throughout the day by going for walks will also help as easy workouts for weight loss.Remember the key point is to do full-body workouts and short bursts of exercises which are best for weight loss. 90007 90002 So, if you are into one of those jobs where you sit in front of your computer screen for hours, take short walking sessions frequently. 90007 90002 90023 Recommended: 90024 12 Real Amazing Benefits Of Skipping For Weight Loss 90007 90020 8. Bear Crawls for weight loss 90063 90044 90065 90021 90002 This falls under upper body circuit exercises for weight loss. Bear crawls help in increasing the strength of your arms, shoulders and chest.90007 90002 Like the plank exercise, the bear crawl exercises for weight loss works on the core muscles and strengthen them. This exercise improves and aids hip mobility, activate knees and aid in weight loss for boys and girls. 90044 90007 90099 Bear Crawl Exercise 90020 9. Jumping as a high-impact exercise 90044 90021 90002 It can be an effective 90023 weight loss exercises 90024 as it involves all the body muscles. It is a high-impact exercise that burns body fat effectively. Jumping exercises like box squat jump, the step-up jump can be followed by both ladies and gents as well.90007 90020 10. Running to boost heart rates 90021 90002 Running is a good effective way of keeping your heart rate up, lose calories, and reduce belly fat and overall weight. And the best part is, these exercises can be an effective weight loss exercise for both male and female. 90007 90010 Yoga-Based Weight Loss Exercises for both Men and Women 90063 90044 90065 90011 90002 ‘YOGA’ integrates body, mind, and soul. Besides being popularly known as an ancient Indian practice for physical and emotional well-being, 90007 90002 Yoga is also an absolute treat for weight loss.As we’ve mentioned earlier, the different poses of Yoga exercises are known as 90023 Asanas 90024. 90007 90002 The best thing about it is, that it encourages and motivates you to exercise, ultimately, landing you in a sensation of need for weight loss exercise. 90007 90002 90023 Recommended: 90024 This Is How Shilpa Shetty Lost Her Post Delivery Weight In Just A Few Months! 90007 90010 Yoga Asanas for Weight Loss at home 90011 90130 90131 90132 90133 Asanas 90134 90133 Asana 90134 90133 Effective On (Body Part) 90134 90139 90140 90141 90132 90143 1 90144 90143 Padmasana 90144 90143 Abdomen 90144 90139 90132 90143 2 90144 90143 Bhujangasana 90144 90143 Belly & Back 90144 90139 90132 90143 3 90144 90143 Balasana 90144 90143 Thighs, Back and Overall Body 90144 90139 90132 90143 4 90144 90143 Tadasana 90144 90143 Hips, Buttock, Pelvis, Back & More 90144 90139 90132 90143 5 90144 90143 Sethu Bandhasana 90144 90143 Tones abs , Thighs and strengthen shoulders 90144 90139 90132 90143 6 90144 90143 Halasana 90144 90143 Thighs & Hips 90144 90139 90132 90143 7 90144 90143 Utkatasana 90144 90143 Thighs and buttocks 90144 90139 90132 90143 8 90144 90143 Baddha Konasana 90144 90143 Thighs 90144 90139 90206 90207 90002 Each of the different Asanas (Poses) of Yoga concentrates more on a particular area but ultimately a ll the Asanas deliver a strong aid towards weight loss for gents, ladies, kids and for people with different age groups.90007 90002 90023 Get FREE Diet Consultation Today! 90024 90007 90002 90023 Get FREE Health Consultation Today! 90024 90007 90010 Exercise & Weight Loss 90063 90044 90065 90011 90002 If you have hit a weight loss plateau, then increasing the duration and intensity of exercise becomes important. It also becomes important when you are near your target weight. The last few kgs are always the most difficult and you need that extra push. 90007 90002 At these times, 80% is not good enough; you need 100% efforts.90023 «I Work Out Daily» Says A Dieter — 90024 We get many clients who say «I can not do the diet because I’m exercising». 90007 90002 And the moment they get out of the gym, they go to a junk food stall. What they do not know is Exercise & Diet should complement each other for better and quick weight loss at home. 90007 90231 90002 Did you know? 90007 90002 During the last 50 years, Fitness clubs & Gyms have an increasing number of people opting in, because of their emphasis on quick Weight Loss through various workouts for both Men and Women.90007 90002 Well, Unfortunately, it has also been noted that all the junk food companies and hotels have seen the best period for all junk companies in the world as people kept on increasing consumption of junk food. And this explains why people are falling sick and not able to reduce weight despite exercising more. 90007 90238 90002 Now that we have seen how exercise can help in weight loss and as mentioned above exercise is going to help you in achieving 20% ​​on your weight loss journey, the remaining 80% should be achieved through healthy food diet.90007 90002 Read our WEIGHT LOSS DIET blog to know about a diet that will help you to be successful in achieving desired weight loss. 90007 90002 Are you looking for a dedicated dietitian who can customize the weight loss exercise and weight loss diet plan more specific for you? Sign-up here for a free consultation now! 90007 90002 90023 Get FREE Health Consultation Today! 90024 90007 90002 90023 Get FREE Health Consultation Today! 90024 90007 90253 90038.90000 Top 23 Weight Loss Tips for Women 90001 90002 Diet and exercise may be key components of weight loss for women, but many other factors play a role. 90003 90002 In fact, studies show that everything from sleep quality to stress levels can have a major impact on hunger, metabolism, body weight, and belly fat. 90003 90002 Fortunately, making a few small changes in your daily routine can bring big benefits when it comes to weight loss. 90003 90002 Here are the top 23 weight loss tips for women.90003 90002 Refined carbs undergo extensive processing, reducing the amount of fiber and micronutrients in the final product. 90003 90002 These foods spike blood sugar levels, increase hunger, and are associated with increased body weight and belly fat (1, 2, 3). 90003 90002 Therefore, it’s best to limit refined carbs like white bread, pasta, and prepackaged foods. Opt for whole-grain products like oats, brown rice, quinoa, buckwheat, and barley instead. 90003 90002 Resistance training builds muscle and increases endurance.90003 90002 It’s especially beneficial for women over 50, as it increases the number of calories that your body burns at rest. It also helps preserve bone mineral density to protect against osteoporosis (4, 5). 90003 90002 Lifting weights, using gym equipment, or performing body-weight exercises are a few simple ways to get started. 90003 90002 Drinking more water is an easy and effective way to promote weight loss with minimal effort. 90003 90002 According to one small study, drinking 16.9 ounces (500 ml) of water temporarily increased the number of calories burned by 30% after 30-40 minutes (6).90003 90002 Studies also show that drinking water before a meal can increase weight loss and reduce the number of calories consumed by around 13% (7, 8). 90003 90002 Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss. 90003 90002 In fact, studies note that following a high-protein diet can cut cravings, increase feelings of fullness, and boost metabolism (9, 10, 11). 90003 90002 One small 12-week study also found that increasing protein intake by just 15% decreased daily calorie intake by an average of 441 calories — resulting in 11 pounds (5 kg) of weight loss (12).90003 90002 Studies suggest that getting enough sleep may be just as crucial to losing weight as diet and exercise. 90003 90002 Multiple studies have associated sleep deprivation with increased body weight and higher levels of ghrelin, the hormone responsible for stimulating hunger (13, 14, 15). 90003 90002 Furthermore, one study in women showed that getting at least seven hours of sleep each night and improving overall sleep quality increased the likelihood of weight loss success by 33% (16).90003 90002 Aerobic exercise, also known as cardio, increases your heart rate to burn extra calories. 90003 90002 Studies show that adding more cardio to your routine can result in significant weight loss — especially when paired with a healthy diet (17, 18). 90003 90002 For best results, aim for at least 20-40 minutes of cardio per day, or around 150-300 minutes per week (19). 90003 90002 Using a food journal to track what you eat is an easy way to hold yourself accountable, and make healthier choices.90003 90002 It also makes it easier to count calories, which can be an effective strategy for weight management (20). 90003 90002 What’s more, a food journal can help you stick to your goals, and may result in greater long-term weight loss (21, 22). 90003 90002 Adding more fiber to your diet is a common weight loss strategy to help slow the emptying of your stomach and keep you feeling fuller for longer (23). 90003 90002 Without making any other changes to diet or lifestyle, increasing dietary fiber intake by 14 grams per day has been associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss over 3.8 months (24). 90003 90002 Fruits, vegetables, legumes, nuts, seeds, and whole grains are all great sources of fiber that can be enjoyed as part of a balanced diet. 90003 90002 Mindful eating involves minimizing external distractions during your meal. Try eating slowly and focusing your attention on how your food tastes, looks, smells, and feels. 90003 90002 This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss (25).90003 90002 Studies show that eating slowly can enhance feelings of fullness and may lead to significant reductions in daily calorie intake (26, 27). 90003 90002 Selecting healthy, low-calorie snacks is a great way to lose weight and stay on track by minimizing hunger levels between meals. 90003 90002 Choose snacks that are high in protein and fiber to promote fullness and curb cravings. 90003 90002 Whole fruit paired with nut butter, veggies with hummus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-lasting weight loss.90003 90002 Although fad diets often promise quick weight loss, they can do more harm than good when it comes to your waistline and your health. 90003 90002 For example, one study in college women showed that eliminating certain foods from their diet increased cravings and overeating (28). 90003 90002 Fad diets can also promote unhealthy eating habits and lead to yo-yo dieting, both of which are detrimental to long-term weight loss. 90003 90002 When you’re pressed for time and unable to fit in a full workout, squeezing more steps into your day is an easy way to burn extra calories and increase weight loss.90003 90002 In fact, it’s estimated that non-exercise-related activity may account for 50% of the calories your body burns throughout the day (29). 90003 90002 Taking the stairs instead of the elevator, parking further from the door, or taking a walk during your lunch break are a few simple strategies to bump up your total number of steps and burn more calories. 90003 90002 Setting SMART goals can make it easier to reach your weight loss goals while also setting you up for success. 90003 90002 SMART goals should be specific, measurable, achievable, relevant, and time-bound.They should hold you accountable and lay out a plan for how to reach your goals. 90003 90002 For example, instead of simply setting a goal to lose 10 pounds, set a goal to lose 10 pounds in 3 months by keeping a food journal, going to the gym 3 times per week, and adding a serving of vegetables to each meal . 90003 90002 Some studies suggest that increased stress levels can contribute to a higher risk of weight gain over time (30, 31). 90003 90002 Stress may also alter eating patterns and contribute to issues like overeating and binging (32).90003 90002 Exercising, listening to music, practicing yoga, journaling, and talking to friends or family are several easy and effective ways to lower stress levels. 90003 90002 High-intensity interval training, also known as HIIT, pairs intense bursts of movement with brief recovery periods to help keep your heart rate elevated. 90003 90002 Swapping cardio for HIIT a few times per week can amp up weight loss. 90003 90002 HIIT can decrease belly fat, increase weight loss, and has been shown to burn more calories than other activities, such as biking, running, and resistance training (33, 34).90003 90002 Switching to a smaller plate size may help promote portion control, aiding weight loss. 90003 90002 Although research remains limited and inconsistent, one study showed that participants who used a smaller plate ate less and felt more satisfied than those who used a normal-size plate (35). 90003 90002 Using a smaller plate can also limit your portion size, which can reduce your risk of overeating and keep calorie consumption in check. 90003 90002 Probiotics are a type of beneficial bacteria that can be consumed through food or supplements to help support gut health.90003 90002 Studies show that probiotics can promote weight loss by increasing the excretion of fat and altering hormone levels to reduce appetite (36, 37). 90003 90002 In particular, 90111 Lactobacillus gasseri 90112 is a strain of probiotic that’s especially effective. Studies show that it can help decrease belly fat and overall body weight (38, 39). 90003 90002 Studies show that practicing yoga can help prevent weight gain and increase fat burning (40, 41, 42). 90003 90002 Yoga can also decrease stress levels and anxiety — both of which may be tied to emotional eating (43).90003 90002 Additionally, practicing yoga has been shown to reduce binge eating and prevent preoccupation with food to support healthy eating behaviors (44, 45). 90003 90002 Making a conscious effort to chew slowly and thoroughly can help increase weight loss by cutting down on the amount of food you eat. 90003 90002 According to one study, chewing 50 times per bite significantly decreased calorie intake compared to chewing 15 times per bite (46). 90003 90002 Another study showed that chewing food either 150% or 200% more than normal reduced food intake by 9.5% and 14.8%, respectively (47). 90003 90002 Enjoying a nutritious breakfast first thing in the morning can help start your day off on the right foot and keep you feeling full until your next meal. 90003 90002 In fact, studies find that sticking to a regular eating pattern may be linked to a reduced risk of binge eating (48, 49). 90003 90002 Eating a high-protein breakfast has been shown to decrease levels of the hunger-promoting hormone ghrelin. This can help keep appetite and hunger under control (50).90003 90002 Intermittent fasting involves alternating between eating and fasting for a specific window of time each day. Periods of fasting typically last 14-24 hours. 90003 90002 Intermittent fasting is thought to be as effective as cutting calories when it comes to weight loss (51). 90003 90002 It may also help enhance metabolism by increasing the number of calories burned at rest (52). 90003 90002 Processed foods are typically high in calories, sugar, and sodium — yet low in important nutrients like protein, fiber, and micronutrients.90003 90002 Studies show that consuming more processed foods is associated with excess body weight — especially among women (53, 54). 90003 90002 Therefore, it’s best to limit your intake of processed foods and opt for whole foods, such as fruits, vegetables, healthy fats, lean proteins, whole grains, and legumes. 90003 90002 Added sugar is a major contributor to weight gain and serious health issues, such as diabetes and heart disease (55). 90003 90002 Foods high in added sugar are loaded with extra calories but lacking in the vitamins, minerals, fiber, and protein that your body needs to thrive.90003 90002 For this reason, it’s best to minimize your intake of sugary foods like soda, candy, fruit juice, sports drinks, and sweets to help promote weight loss and optimize overall health. 90003 90002 Many different factors play a role in weight loss, and some extend far beyond diet and exercise. 90003 90002 Making a few simple modifications to your lifestyle can help promote long-lasting weight loss for women. 90003 90002 Including even one or two of these strategies in your daily routine can help maximize results and promote healthy, sustainable weight loss.90003.