Top 10 Fat Loss Tricks for Women

Obesity has really becoming an epidemic and its connection to all chronic diseases can’t be denied. Obesity has its own complications if not taken care of. There are many tools and tricks to lose fat faster but I found these Top 10 Fat loss tricks for women pretty effective. If applied correctly with a well-designed training program gives results amazingly fast.

Fat Loss Tricks for Women

1. Add Resistant Starch

Resistant starch is formed when you refrigerate the starchy foods for a minimum of 8 hours. Rice and potato are a good source of resistant starch when cooked and refrigerated. Unripe bananas are also an excellent source of resistant starch. It helps to feed the healthy flora in your intestine and curbs the cravings. The resistant starch is fermented by our intestinal flora to produce short-chain fatty acids and vitamins. It keeps you full for a longer time.

2. Eliminate Dairy & Wheat

Dairy & wheat avoidance lower inflammation and optimise health. Most obese people are Inflammatory and hence lowering inflammation aids in weight loss. Dairy products are usually highly processed to improve the shelf life of the product. Wheat has link to leaky gut syndrome and autoimmune conditions. It is one of the causes of inflammation and related diseases.

3. Add Omega-3 Food Sources 

Flaxseeds contain fibre, lignins and omega 3 fatty acids. It acts as a demulcent, helps relieve constipation and aids estrogen detoxification. They are rich soruce of ALA which gets converted in EPA and DHA in the body. Although the ratio of Omega 3 is very less but it has othe potential benefits in female hormonal health.

4. Probiotics

Probiotics help to normalise the gut flora and vaginal flora for women. They aid in effective detoxification of oestrogen metabolites combined with fibre. Health bacteria feed on soluble fibre and resistant starch, ferment them to produce various vitamins and essential fatty acids. People suffering from intestinal dysbiosis or indigestion may get benefits from Probiotics in the form of food or supplement. Probiotics indirectly helps in fatloss.

5. Treat Yeast Overgrowth

Candida is one of the major reason for females struggling with weight and other health issues. Yeast restricts proper digestion of foods and assimilation of nutrients. It is one of the reasons for Leaky Gut as well. Candida can cause nutrient deficiencies and serious intestinal dysbiosis. Leaky gut or Dysbiosis affect serotonin production negatively which in turn impact brain health in females. Garlic and apple cider vinegar acts as anticandida agent in different ways. S. Boulardi is a healthy form of yeast which competes with Candida in the intestine for survival and prevents the candida overgrowth.

6. Protein

More than 90% of sex hormones are bound to SHBG and less than 10% are in free form. High protein diets lower the SHBG levels leading to increased levels of free hormone. This works well with testosterone in males but in females its contrary. Higher free estrogen levels can cause serious health risks such as cancers and fibroids. It becomes problematic when there is no enough progesterone to balance this effect. So low to moderate protein diet is recommended especially plant-based proteins. Optimal protein intake s 0.6-0.8 g/kg of bodyweght for women for weight loss purpose

7. Avoid Caffeine

 Caffeine is a potent mental and physical energy booster but is highly addictive. It does this by increasing excitatory neurotransmitters and cortisol. Caffeine also increases metabolic rate but it’s warranted in people under stress. High cortisol levels in stressed individuals with added caffeine impede fat loss. Excess cortisol causes dysregulated sugar levels which intefre with fat oxidation. Green tea is a good subsitute to coffee.

8. Control Sugar & Insulin

Hyper Insulinemia is a condition caused by excess insulin production in response to high sugar. Limiting the carb intake and limiting 3 meals per day with a very little snack stabilises sugar levels. Healthy fats in every meal is another way to avoid fluctuations in sugar levels. High insulin levels for a prolonged time lead to insulin resistance, making your body resistant to carb metabolism. Hence you end up gaining more fat. This is one of the most important fat loss trick for women. 

9. Add Cruciferous Vegetables 

Cruciferous vegetables like broccoli, arugula and cabbage contain sulforaphane (a kind of sulphur). It supports detoxification of estrogen metabolites in the liver. Sulforaphane is a potent anti-cancer agent. Cruciferous vegetables are goitrogenic in nature and cooking them resolves this issue if you are suffering from thyroid disorders.

10. Support Liver

Fat oxidation happens in the liver. Liver health is important for optimal fat loss. The liver has two detoxification pathways which required different nutrients like B vitamins, antioxidants and amino acids to carry out detoxification processes and to burn fat efficiently. Liver supporting ingredients include NAC, dandelion, milk thistle and vitamin C.

Conclusion 

One thing more I would like to add that Stress is an important underlying factor for unexplained weight gain and difficult losing weight consistently. Stress can be in many forms such as some chronic inflammation, infections, physical or emotional stress. Remove or eliminate the source of stress by working with a Healthcare Practitioner. This can be one more Fat Loss trick for women which one should consider while planning a weight loss program. 

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