Losing weight doesn’t have to be a torture. In fact, for many women, especially after 30 or 40 years old, forcing yourself to fast or exercise too much only makes you feel tired, stressed and sometimes give up halfway. Instead, small, smart changes in your eating habits and daily lifestyle are the way to help you lose weight quickly while still maintaining your health and energy.
What should you do to lose weight quickly and healthily?
Here are 9 simple, easy-to-apply steps, supported by scientific research, to help you lose weight sustainably without feeling deprived or stressed.
1. Improve your cooking skills
Knowing how to cook not only helps you control what you put into your body, but also turns mealtime into a joy, instead of a feeling of pressure. Research shows that people who cook regularly and know how to prepare a variety of foods tend to eat more fruits, vegetables and other nutrient-dense foods, and less processed foods.
How to use it: Try making a protein- and fiber-rich salad for lunch with salmon, boiled eggs or tofu. Instead of frying, grill or steam vegetables and meat for dinner. Prepping meals for the week is also a great tip: you’ll always have healthy options in the fridge and avoid ordering fast food or eating on the go.
2. Eat more protein
Protein not only helps maintain muscle, but also keeps you fuller, stabilizes blood sugar and supports metabolism. One study of young women found that eating a high-protein yogurt in the afternoon reduced hunger and calorie intake at subsequent meals.
How to use it: Add a spoonful of chia or hemp seeds to your breakfast cereal, or make a protein smoothie with whey, flaxseeds, and berries. Lunch and dinner can prioritize fish, lean meat, lentils, tofu, or nuts. High-protein meals help you feel full longer, reduce snacking, and maintain energy throughout the day.
3. Chew slowly
Did you know that the speed at which you eat directly affects your weight? When you chew slowly, your brain has time to receive signals of fullness, helping to naturally reduce calorie intake. Research shows that people who eat quickly are more likely to be overweight.
How to use it: Focus on each bite of food, chew thoroughly, and feel the flavor, texture, and temperature of the food. You can put your fork down between bites, take deep breaths, and let your body signal when you’re full. Make mealtime a “mindful” experience instead of eating quickly and feeling full or regretful.
4. Add fiber
Fiber is a great companion if you want to lose weight. It helps with digestion, controls blood sugar and keeps you feeling full for a long time. For women over 40, when the body becomes more sensitive to sugar, fiber is even more important to reduce snacking.
How to apply: Add green vegetables, fruits and whole grains to every meal. Add chia seeds or flax seeds to smoothies or yogurt, eat fruit before main meals, or try oatmeal cooked with fruit and nuts in the morning. When adding fiber, don’t forget to drink enough water to make it easier for the body to digest and avoid bloating.
5. Divide food into small portions
Dividing meals into small portions helps the brain recognize the amount of food, thereby increasing the feeling of fullness without changing the total number of calories. Research shows that dividing food into 3–6 small portions helps people feel fuller than eating the same amount of food in one large portion.
How to use it: During a buffet, use several small plates to divide the food, or when snacking, cut the food into separate portions. You can also divide your favorite dessert into small pieces, nibble each piece and pause to let your brain receive the signal of fullness. This habit helps control calories without feeling deprived.
6. Sleep well and avoid stress
Lack of sleep and stress are silent enemies of the weight loss process. Not getting enough sleep disrupts the hormones that regulate hunger, while stress causes the body to produce glucocorticoids, a hormone that stimulates appetite and fat storage.
How to use it: Set a fixed bedtime, create a quiet, dark and airy environment. Try relaxation techniques such as meditation, light yoga or deep breathing before bed. When you get enough sleep and manage stress well, you will balance your hormones, control your appetite and limit emotional eating.
7. Cut back on sugary drinks
Sugary drinks are a silent source of calories that many people don’t realize. Soda, sweetened tea, energy drinks, or bottled juices can add a large amount of sugar without you even realizing it.
How to use it: Replace with water, mineral water, or unsweetened herbal tea. If you find it difficult to change right away, reduce it gradually: mix half sugary drinks and half unsweetened drinks for a few days to get used to the less sweet taste. This is a smart way to reduce calories without feeling deprived.
8. Use smaller plates
Your brain naturally judges how full you are based on how much food you see. So, simply replacing your large plate with a smaller one can naturally reduce your calorie intake.
How to use it: When preparing meals, choose smaller plates or control the amount of food on your plate. You can use portioned plates with visual cues for each food group (protein, vegetables, starch) to easily balance your nutrition without having to measure or think too much.
9. Make healthy snacks
Today’s snacks are often too large and high in calories, making it easy to overeat. Preparing healthy snacks can help you control your calories and increase feelings of fullness between meals.
How to use it: Choose high-fiber fruits like apples, bananas, oranges, vegetables like carrots, broccoli, or a handful of unsalted, unseasoned nuts. These options will help you feel fuller, provide steady energy, and avoid snacking on too many processed foods.
In short, losing weight quickly and healthily is not about starving or giving up your favorite foods. Instead, apply these 9 smart small steps. When applied regularly, your body will regulate its weight in a sustainable way, maintain energy throughout the day, and you can still enjoy the foods you love. A few pieces of dark chocolate or a brownie, when eaten slowly and combined with healthy habits, can be a great reward without destroying your figure.
