Here's some good news for you all: It's ok to eat the same amount as men! Many people believe women need to eat less to stay healthy, but this is simply not true. Women actually need more of certain nutrients than men, such as iron and calcium, due to differences in our biology.
When it comes to food, it's important to focus on nutrient-dense options that give you sustained energy throughout the day. This means incorporating plenty of fruits and vegetables, lean protein sources like chicken or fish, and healthy fats like avocado or nuts into your meals.
It's also important to pay attention to your body's signals and listen to your hunger cues. If you're feeling hungry, don't ignore it - instead, choose a healthy snack like a piece of fruit or a handful of nuts to tide you over until your next meal.
Additionally, many women struggle with hormonal fluctuations throughout their menstrual cycle, which can impact their appetite and food cravings. During this time, it's important to listen to your body and give it what it needs, whether that's a little extra protein to support muscle repair or some dark chocolate to satisfy a sweet tooth.
Finally, don't forget about the importance of hydration! Drinking plenty of water throughout the day can help keep you feeling energised and focused, while also supporting healthy digestion and overall bodily function.
By prioritising your health and making informed choices about your food and lifestyle habits, you can support your body and live your best life.
Here are my top tips to help help you live a healthier, happier life.
1. Focus on nutrient-dense foods. Women's bodies require a wide range of nutrients to function properly. This includes protein, healthy fats, complex carbohydrates, vitamins, and minerals. By choosing nutrient-dense foods like fruits, vegetables, whole grains, lean protein sources, and healthy fats, we can ensure that our bodies are getting the fuel they need to thrive.
2. Don't fall for fad diets. There are countless fad diets out there that promise quick weight loss or other health benefits. However, many of these diets are based on flawed science or are simply not sustainable over the long-term. Instead of jumping on the latest diet bandwagon, focus on making small, sustainable changes to your eating habits that you can stick with over time.
3. Practice mindful eating. Eating mindfully means paying attention to the experience of eating, without judgment or distraction. By tuning in to your body's hunger and fullness cues, you can avoid overeating and make more conscious choices about what you eat. This can also help you develop a healthier relationship with food and reduce emotional eating.
4. Get enough sleep. Sleep is essential for our overall health and well-being. Not getting enough sleep can impact our mood, energy levels, and even our weight. As women, it can be especially challenging to get enough sleep due to hormonal fluctuations or caregiving responsibilities. However, prioritising sleep as much as possible can have a big impact on our health and quality of life.
5. Move your body in ways that feel good. Exercise is an important part of a healthy lifestyle, but it's also important to find ways to move your body that you enjoy. Whether that means going for a walk, practicing yoga, or dancing in your living room, finding physical activities that feel good can help you stay motivated and make exercise a regular part of your routine.
6. Prioritise stress management. Stress can have a big impact on our physical and emotional health. As women, we may experience stress related to work, family, relationships, or societal expectations. Finding healthy ways to manage stress, such as practicing mindfulness or engaging in self-care activities, can help us stay grounded and resilient in the face of challenges.
7. Build a supportive community. Having a supportive community of friends, family, or peers can be incredibly helpful when it comes to maintaining a healthy lifestyle. Whether you join a fitness class, start a walking group with friends, or connect with like-minded individuals online, having people who share your goals and can offer encouragement and support can make a big difference.
Issac Robertson is co-founder of Total Shape, a health and wellness company dedicated to helping people achieve their fitness goals. Find out more:. https://totalshape.com
