5 gut healthy habits for women to conquer their weight loss journey

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In the pursuit of weight loss, women often explore various avenues, from diet fads to intense workout regimens. However, one important aspect that is often overlooked is - gut health. Maintaining a healthy gut is not only essential for digestion but also plays a crucial role in managing weight effectively. By incorporating gut-friendly habits into their daily routine, women can conquer their weight loss journey more efficiently.

Here are five gut-healthy habits to help women achieve their weight loss goals:

Prioritise fiber-rich foods
Including fiber-rich foods in your diet is essential for maintaining a healthy gut and weight loss. Women should aim to eat a wide variety of fruits, vegetables, whole grains and legumes. These foods are fibre-rich and contain essential vitamins, minerals and antioxidants. Fibre aids digestion, promotes fullness and regulates blood sugar levels, all of which are essential for weight management. You can actually commence your day with a fiber-rich breakfast, such as muesli topped with berries or a green smoothie containing leafy greens and fruits.

Incorporate probiotic-rich foods
Probiotics are beneficial bacteria that promote gut health and can aid weight loss. Women should consume probiotic-rich foods such as yoghurt, kefir, kimchi and sauerkraut. These foods contribute to a healthy balance of gut microbiota, which is necessary for proper digestion and metabolism. These probiotics can also help reduce inflammation in the gut and improve nutrient absorption, both of which are beneficial to weight loss. To reap the benefits of probiotics, consider eating yoghurt with live cultures or experimenting with homemade fermented foods.

Practice mindful eating
Mindful eating involves paying attention to your body's hunger and fullness cues, as well as being aware of the food choices you make. Women should strive to eat in a relaxed environment, free from distractions such as screens or stressful situations. Chew your food slowly and savor each bite, allowing your body to properly digest and absorb nutrients. By practicing mindful eating, women can prevent overeating, reduce stress-related digestive issues and develop a healthier relationship with food, all of which contribute to successful weight loss.

Stay hydrated
Drinking an adequate amount of water is essential for maintaining good gut health and supporting weight loss. Women should aim to drink at least eight glasses of water per day, or more if they are physically active or live in hot climates. Hydration is necessary for proper digestion, as it helps soften stools and prevent constipation. Additionally, staying hydrated can reduce cravings and prevent overeating, as thirst is often mistaken for hunger. Carry a reusable water bottle with you throughout the day and sip on water regularly to ensure you stay hydrated and support your weight loss efforts.

Manage stress levels
Chronic stress can have a negative effect on gut health and hinder weight loss progress. Women should prioritise stress management techniques such as meditation, yoga, deep breathing exercises or spending time in nature. These activities help activate the body's relaxation response, reducing cortisol levels and promoting a healthy gut environment. By managing stress effectively, women can improve digestion, reduce inflammation, and support their weight loss regime.

(Mehakdeep (Mac) Singh, Co-Founder & Dietician at Fitelo)