If you're a woman trying to lose weight and get fit, there's something you should know: It often takes longer for women to lose weight than men. And, if you've had a baby, you may have to factor in even more time. That said, women can do some things to speed up their weight loss. The following resources will help you learn more about how to maximize your cardio and strength training workouts, how to set realistic goals and how you can burn more calories.
Just because you’ve now achieved your target weight, it doesn’t mean you sit on the sofa all day watching TV. If you suddenly stop exercising after dieting, then you need to reduce your calories even further as the amount you are burning off with have slumped. Exercising for an hour a day is good for your overall health, energy levels, and sleep quality, as well as weight control. Don’t forget, exercise can include gardening, housework and other chores – it doesn’t have to take place in the gym.
Avoid sweetened drinks. Drinks that are sweetened, whether artificially or naturally, will have little nutritional value and add lots of empty calories to your diet. Do not drink fruit juice or other sweetened drinks. Even natural sugars will increase your daily calorie intake and prevent weight loss. If you chose to drink juice, do not exceed 4 oz per day (1/2 cup). Instead of drinking sweetened beverages throughout your day, drink unsweetened, calorie-free beverages. Some beverages to avoid include:
Carb crazy? Consider this: Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate, explains Aronne. "It's important to keep carbohydrates in your diet, but really focus on fruits, vegetables and whole grains, which have less of an effect on insulin levels," he explains. And when buying whole-grain breads and cereals, make sure the first ingredient listed is whole wheat, whole oat or cracked wheat.
Needless to say, not getting enough rest leaves you feeling exhausted and hinders physical performance. What you may not realize is that nervous function, hormone production, and metabolism are also crippled due to lack of quality sleep. If your nervous system can’t function at full capacity, you’re far more likely to work slower, stress more, exercise less, and eat things that you shouldn’t because you’re in a hurry. Furthermore, inadequate rest can impair the production of key hormones responsible for the metabolism of fat cells.
Summertime is the season for all things outdoors. For many of us, the warmer months mean donning sleeveless shirts, shorts, and bathing suits. It’s also the time of year when people worry the most about their appearance, or more importantly, losing that stubborn fat that clings to your waistline and reminds you of all of the culinary indulgences you enjoyed over the winter. While there are countless miracle pills and quick fixes available out there, most of them either don’t work or carry incredible health risks.
Make lunch at home and bring it to work. That way, you know of every single ingredient that's going into your meal. Not to mention it'll save you the cost of buying a lunch. Cleveland Clinic recommends making sure one half of your plate is filled with leafy greens, one quarter is lean meat, and the other quarter is whole grains like brown rice or barley.
I’m in favor of any program that promotes whole foods over hyper-processed fare, and this is one thing the popular diet plans can agree on. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (think: potato chips, ice cream, frozen pizza, cookies and the like) lack the fiber found in many whole foods, including vegetables. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.
The Biggest Loser program has come under attack with recent revelations that its amazing, as-seen-on-TV results are both pharmaceutically assisted and likely to reverse. Living proof that the medical community’s understanding of weight loss is still evolving: The diet still stands in third place on US News’ & World Report’s list for Best Fast Weight Loss.
The Rapid Fat Loss Protocol combines a modified cyclical ketogenic diet with mTOR stimulation, mitochondrial optimization, and ongoing toxin binding. The result is rapid fat loss with fewer – or no (we think) – metabolic problems associated with VLCD (very low-calorie diets). It will combine a 6-day ketogenic phase using Bulletproof Coffee, followed by a 1-day high carb re-feeding.
First, as women near midlife, their ratio of fat to body weight increases rapidly. Second, many women see that new fat mostly around their bellies. This is “visceral fat” and it can change the entire shape of your midsection. Visceral fat cells are like miniature endocrine organs that are especially active, setting off inflammation and increasing insulin resistance. Third, visceral fat gets a huge boost from lifestyle issues like depression and stress, poor sleep, smoking (proven to increase belly fat ), irritability, and drinking fructose-sweetened beverages (leads to more visceral fat and decreases insulin sensitivity).
Make sure that everything you're eating is whole — as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium — something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh. That means filling up on fresh fruits and veggies, whole grains, low-fat dairy, and lean protein.
Since muscle mass actually increases your metabolic rate, building muscle through weight training increases your caloric burn, says Alberty Matheny, C.S.C.S., R.D., and co-founder of SoHo Strength Lab. To increase your muscle mass, he suggests doing three to four sets of exercises like bicep curls, triceps pull downs, squats, lunges, bench presses, and upright rows. Perform eight to 12 reps per set, taking a 45 to 90 second breaks between sets. Tackle this sequence three times per week and increase the weight and sets to keep making progress as you get stronger, he says.
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But the whole idea of fast weight loss may be the root of the problem. According to a Time expose on the subject: “When people are asked to envision their perfect size, many cite a dream weight loss up to three times as great as what a doctor might recommend.” An improbable and disheartening goal, and one that obscures the truth that losing small amounts of weight — even ten pounds — still has great health benefits.
"When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I've shaved off 16 pounds in seven weeks, and I'm on track to being thinner than my high school self for my 10-year reunion later this year." —Miranda Jarrell, Birmingham, AL
Anyone who has been through it can tell you that weight loss isn't easy. And while it's totally okay to *not* have weight loss as one of your fitness goals, the reality is that many people do want to shed a few pounds for a variety of reasons ranging from better health to simply wanting to feel more comfortable in their skin. (BTW, you can totally change your body without losing weight. This fitness blogger proves that weight is just a number.)
That’s because women tend to store more temporary fat in their bellies. “The fat stores are gained and lost,” says Lawrence Cheskin, MD, chair of the department of nutrition and food studies at George Mason University and director of the Johns Hopkins Weight Management Center. “By and large, belly fat comes off easier in the sense that it comes off first. That’s where a good amount of the fat is lost from.”
Created in 2003 by cardiologist Arthur Agatston, this low-carb diet features three phases. The first phase is the most restrictive, limiting carbs such as potatoes and rice. Each subsequent phase becomes more lenient, and the diet emphasizes lean protein, unsaturated fats, and low-glycemic carbs such as nonstarchy vegetables. South Beach promotes lasting lifestyle changes, according to the Mayo Clinic. (21)
When you’re trying to flatten your stomach, reducing your intake of artificial sweeteners, sugar alcohols and sugar substitutes can help, notes Shay Kostabi, Master Trainer and Creative Director for ReXist360 Resistance Training Systems. “These sneaky devils can wreak havoc on your whole digestive system, which can cause weight gain and bloating. To nix bloating in the long run, Kostabi suggests eliminating the sweeteners altogether. They can be hiding in everything from protein bars to gum, so be sure to read labels carefully. For immediate deflation, she suggests increasing your water intake. Though any H20 will get the job done, she’s a big fan of Essentia, an electrolyte-enhanced water that comes in a BPA-free bottle.
Most people think of cardio as a weight loss all-star, but you don’t need to spend all day on the treadmill to slim down. In fact, you might want to concentrate your efforts in the weight room. Muscle is metabolically active tissue, which means that it burns calories even when you’re not lifting; your body burns calories just to maintain muscle, so the more of it you have, the more calories you torch. You lose muscle mass naturally as you age, a process known as sarcopenia, which is why losing weight tends to get tougher the older you get. One study found that just ten weeks of resistance training increased resting metabolic rate (the number of calories your body burns when you’re not doing anything) by 7 percent. Check out this simple strength training routine that challenges your entire body.
Live It! This phase is a lifelong approach to diet and health. In this phase, you learn more about food choices, portion sizes, menu planning, physical activity, exercise and sticking to healthy habits. You may continue to see a steady weight loss of 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. This phase can also help you maintain your goal weight permanently.
Good news: You might not be as flabby around the middle as you think, says Roberts. “Many people are just bloated,” he says. Focusing on eliminating your bloat can work wonders in terms of achieving a flatter stomach. Some people may need to cut out gluten, while others will see results when they eliminate dairy, he says. And then there are people who without sensitivities who can see results by simply reducing their salt intake and eating foods high in potassium, a powerful mineral that’s been shown help the body rid itself of excess sodium. Bananas, avocados and fresh figs are all potent sources of the nutrient.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
You wouldn't have to straight up tell them that you are trying to lose weight. You could tell them you are eating healthy and exercising because you want to live a healthier lifestyle. Everyone's bodies are shaped differently, don't feel like you have to look like a model. God made you the way you are out of his own image and likeness. Also, don't be afraid to tell your parents the truth. Maybe you could exercise WITH your parents and help them lose some weight too!
Any movement counts. The numbers are daunting: The 2018 Physical Activity Guidelines for Americans suggest a minimum of 150 minutes (2.5 hour) of moderate-intensity aerobic activity a week (walking briskly, playing doubles tennis, raking leaves), or 75 minutes (one hour, 15 minutes) of vigorous-intensity activity (running, a strenuous fitness class, carrying groceries up stairs), as well as muscle-strengthening activities (resistance training and weightlifting) two days a week. But if you want to lose weight, work up to 300 minutes of moderate-intensity activity a week, or 150 minutes of vigorous-intensity activity. “But doing something just a few minutes a day to get started has benefits,” said Piercy. “So parking farther away when you’re running errands, getting up from our desks and going down the hall instead of sending an email -- those are things people can start incorporating into their daily lives now that may be a little easier than saying, ‘Oh my gosh, I have to figure out how to fit 2.5 hours of activity into my week.” If you are starting from zero physical activity, Dr. Jakicic suggests taking a 10-minute walk five times a week, shooting for 50 minutes a week, and building on from there once it becomes habit.
It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But it's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly:
Don’t go by the sweet taste of cinnamon, it won’t increase your fat. In fact, cinnamon will help reduce your overall body fat including the belly fat. Cinnamon is thermogenic. It means cinnamon tends to produce heat through metabolic stimulation. Thus cinnamon makes you burn your fat. So, include 1 tsp. of ground cinnamon to your daily diet in order to increase your metabolism. Take ground cinnamon and not the cinnamon bark oil which may lead to ulcers, mouth sores and mouth burning when consumed. Cinnamon is one spice that you can cook with any food.
“There are many diet plans on the market today that promote good health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered,” adds Kyle.
Incorporate a 12-hour fast. Don't panic — most of this fast occurs while you sleep. Restricting your eating to 12 hours a day may help you lose weight, according to one study. You should still eat your recommended daily calories, but limit yourself to only eating during a 12 hour period. So you might eat breakfast at 7am and cut yourself off from eating after 7pm. Though it is not fully understood, this 12-hour fasting period may cause your body to switch from burning food to burning fat.
What's more trustworthy than a diet built by experts from the Mayo Clinic? Created by doctors, nutritionists, and all-star chefs, the plan has a few phases: In the first, you should lose 6 to 10 pounds in two weeks. After that, you can expect to lose 1 to 2 pounds a week until you reach your goal weight. You're also given plenty of resources and advice to help you keep the weight off.
There are multiple online videos that help you work on specific muscle groups, which complements the dieting nicely. This company offers diet management tools as well as fitness and weight tracking to motivate you and keep you on track. While these tools are online, they aren't offered through an app since this company doesn't provide any apps. Diet.com's fitness plans are varied so you can choose one that fits your comfort level. There are also 16 different diet plans to help you select the perfect one for your body type and level of fitness. There are plenty of online tools to help you stay motivated, and you can also reach out to the company or other users to get suggestions and share tips. There is a blog with articles from certified fitness experts to give you exercise ideas. Unfortunately, this program does not come with shopping list tools to help you stay on track with your dietary plan. Should you need to contact the company, you will need to do so during business hours since it doesn't have 24-hour assistance.
"I've worked out regularly for over three years now and for the first two and a half years, my weight didn't move," says Tara Bird, 38. "It wasn't until I consistently started tracking everything that I ate that I saw the scale start to go down. I figured out what my maintenance calories were and created a deficit of 300 to 400 calories. Progress has been slow, but I've lost 23 pounds in the last year. Ideally, I would like to lose another 15 pounds, but I'm happy with my progress. Slow and steady!"
Fathi, Y., Faghih, S., Zibaeenezhad, M. J., & Tabatabaei, S. H. (2016, February). Kefir drink leads to a similar weight loss, compared with milk, in a dairy-rich non-energy-restricted diet in overweight or obese premenopausal women: A randomized controlled trial. European Journal of Nutrition, 55(1), 295–304. Retrieved from https://link.springer.com/article/10.1007/s00394-015-0846-9
You will feel hungry sometimes, but you can eat more fat if you do. The first three days, you may need L-glutamine. If your body is really toxic, you may feel headaches or like you got the flu. It passes in a couple days. If you need painkillers, go for aspirin, NEVER Tylenol. Tylenol will hurt your liver and make it hard to detox because it depletes glutathione.
Eating too little can be extremely dangerous for your body. According to Medical News Today, having a Body Mass Index (BMI) of under 18.5 can lead to malnutrition, osteoporosis, developmental problems, a weakened immune system, anemia, and chronic fatigue. Healthline reports that the average woman needs about 2000 calories per day to maintain her weight and about 1500 calories to lose one pound of weight per week, though you should consult with your healthcare provider to see what's best for you.
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise, staying in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and planks. In a pinch, just do single sets of 10 for each exercise — you'll get optimal results for the time invested.
Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best weight loss drug in the world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.
Sugary treats, while obviously delicious, aren’t very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that’s long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do including these 42 other easy tips to lose weight fast!