5 Tips to Help Women Lose Weight

Rim Qasim Women often turn to a nutritionist for weight loss after feeling drained by the pressures of daily life. However, the common mistake in such cases, according to a report published by PasseportSanté, is resorting to a harsh diet or forcing oneself to engage in intense exercise. An exhausted body first needs adequate nutrition and a sense of comfort and safety before imposing stricter dietary restrictions or increasing physical exertion. Below is a set of useful tips for women who are experiencing fatigue and wish to lose weight in a sustainable way:

1. Stop restricting food when feeling exhausted. Severely reducing calories may not be the best option, as food deprivation can increase feelings of hunger and fatigue, making it harder to stick to a diet. Therefore, the first step is to consume sufficient, balanced meals that help restore energy and promote a sense of fullness.

2. Choose diverse and colorful foods to obtain essential nutrients. Aim to vary the colors of your foods and include seasonal vegetables and fruits in your meals. Colorful vegetables provide vitamins, minerals, and antioxidants that the body needs. You can also add healthy fat sources, such as extra virgin olive oil and avocado, to a balanced diet.

3. Distribute protein intake throughout the day. Proteins are essential for building the body and helping you feel full. Some women, when feeling exhausted, may turn to light meals rich in sugars or carbohydrates. Incorporating protein sources into meals—such as eggs and cheese at breakfast, or fish and poultry at lunch—can enhance satiety and help maintain energy levels.

4. Adjust fiber intake. Not all diets suit everyone, even when it comes to healthy foods. Overconsumption of fiber, especially raw vegetables and chia seeds, may cause bloating or digestive issues in some people. Therefore, it is best to consider your digestive system’s tolerance to these foods and adjust their quantities and preparation methods accordingly.

5. Choose easy-to-digest cooking methods. When experiencing stomach sensitivity or bloating, opt for gentle cooking methods such as steaming or slow cooking. Some cooked vegetables, such as carrots, zucchini, and fennel, may be easier to digest for some people compared to eating them raw.

Simple steps to regain energy and achieve positive results while maintaining a healthy weight, even when feeling exhausted, involve focusing on nourishing the body with diverse foods and good sources of protein and healthy fats, while considering your digestive system’s tolerance to different foods. Nutrition expert Lia Zubiria recommends letting go of the pursuit of perfection when feeling severely exhausted, and instead focusing on simple, realistic steps, such as drinking a warm beverage upon waking, setting aside time to eat calmly, and incorporating cooked vegetables and diverse foods into meals. The goal is to build comfortable, sustainable eating habits rather than resorting to harsh diets or sudden changes that may increase feelings of fatigue.