Many women lead busy lives with little or no time for an extensive diet and fitness plan, but even small changes in your life can help you lose weight faster.
Are you sick of that stubborn belly fat that won’t seem to away? We’re here to help! But here’s the disclaimer first: losing weight fast takes dedication, sacrifice, and can differ from woman to woman. Nobody ever wants to hear this, but to see quick results you will HAVE TO make major food and fitness changes. However, that doesn’t mean you should go and chase after those potentially harmful fad diets and “advanced” starvation techniques. They may seem like they work at first, but often times they can cause long term damage.
Here are the top 10 ways for how to lose weight fast for women:
- Water, Water, Water
- Don’t Skip Breakfast
- Focus on Fiber
- Curb Your Calories
- Hold the Salt
- Understand Your Sugars
- Sleep Well, Sleep Enough
- Fat Is Not Always Evil
- Do Not Fear the Weight Rack
- Spice Up Your Cardio
Drink more water, it’s simple! Women should aim for at least 8 glasses of fluid a day, but how many of those glasses are water? You should know by now that soda isn’t good for you – just looking at the sugar and calories should be enough to make you want to avoid it. One can of soda everyday for a week adds up to over 1,000 calories and over 250 grams of processed sugar. Switch that daily soda out with a glass of water and that’s a 2,000 calorie swing for the week! If you feel like water is too bland, add some lemon or other fruit to it for flavor. If you’re craving an even sweeter drink, try making a fruit smoothie – it’s healthy, tasty, and easy.
You’ve probably heard that “breakfast is the most important meal of the day” so many times by now that it has become a cliche. But seriously, that doesn’t mean it’s not true. Eating a nutritious breakfast will make you feel much more energized, full, and less likely to snack on sugary or salty foods afterwards. Stick with a protein heavy breakfast in order to give you lasting energy – too many carbs can make you feel sleepy or bloated throughout the day. If you’re short on time, you can keep it simple with fruits, yogurt, hard boiled eggs or a less conventional peanut butter sandwich.
Adding more fiber to your diet is often overlooked, yet extremely beneficial. Fiber keeps you full longer which helps curb your hunger. The extra fiber in your diet will also help bowel movements and lessen your craving for junk foods. It has also been known to promote losing fat in those stubborn thigh and hip areas.
There are easy ways to add fiber to your diet. Some foods that can boost your fiber:
Quick Tip: Juicing fruits removes the fiber, try blending smoothies instead!
Whenever someone asks, “How do I lose weight?”, the number one answer is “eat less”. This is not entirely the correct answer. The correct response would be “eat less CALORIES”. If you ate 500 less calories a day, you would cut a pound in just one week. If you combine less calories with more exercising, you will supercharge the process.
Again, eating less calories doesn’t necessarily mean eating less. For example, here are some foods you can eat a ton of without gaining a bunch of calories:
– Brussels Sprouts
– Swiss Chard
Determining how many calories you need for maintenance is extremely important. This is determined by sex, weight, physical activity, body fat percentage, etc. The quickest way to lose weight is by eating less than what your maintenance caloric needs are. Use our handy calorie calculator to figure out how many calories you need to maintain your body.
Salt can be difficult to stop abusing because it makes almost everything taste better. Even though salt is often associated with blood pressure, cutting it out can lead to a loss in water weight. Water weight is caused by too much sodium (found in salt) in the diet. It isn’t as bad as fat tissue because it’s temporary weight, but it does cause you to feel and look more bloated. Since salt retains water, your body needlessly holds onto it instead of allowing you to urinate it.
Processed foods, deli meats, red meats, frozen foods and most canned foods usually have ridiculous amounts of sodium. Avoiding these is one of the quickest ways to lose weight because you will lose both the water retention relatively fast and the bloated feeling around your stomach.
Too many people think that all sugar is the same – that it’s all bad. The two types of sugar you need to pay attention to are “processed” and “natural”. As you may have guessed, natural sugar is much better for you than processed sugar. In fact, processed sugar is not good for you at all. Processed sugar is so unhealthy for you that if you cut it out completely you would not only see weight loss, but improved overall health as well. We can’t stress enough: avoid junk food, soda and other processed sugary foods. Switch to fruits if you crave sweetness – they have antioxidants, vitamins and are delicious! What more could you ask for?
Getting the recommended 7-8 hours of sleep a night will help you in more ways than one. Good sleep is important as you’ll feel more energized and more motivated to go to the gym. It’s easy to talk yourself out of going to the gym when you’re tired – don’t give yourself that excuse. Sleeping also boosts your metabolism because you fast while you sleep. If you sleep less, you’re awake longer, causing you to naturally eat more throughout the day.
Quick Tip: Try to go to sleep and wake up at the same time everyday (with 7-8 hours of sleep).
Body fat and nutrition fat are NOT the same. Stay away from the “fat-free” diet fads. Eliminating fats would just cause misery and eventual weight gain. Fats are one of three major macronutrients (along with protein and carbohydrates) so it is essential to not cut them out completely. Healthy fats should make up 20 to 35 percent of your calorie intake. Stay away from bad saturated and trans fats which lead to significant weight gain. You want to target good saturated fats and monounsaturated fats instead. Olives and nuts/nut butters (like peanut butter, almond butter, cashew butter) are rich in monounsaturated fats and have many other health benefits. Sources of good saturated fats would be from egg yolk, cheeses, palm oil, and coconut oil.
Do not be intimidated by lifting weights! It is not exclusively for men. Embrace the weight rack, it will only improve your weight loss results. You won’t get “bulky” or “extremely muscular” all of a sudden. Instead, lifting weights will have you on your way to getting that abdominal, gluteal, and leg tone that you’ve always wanted. Not only will your body utilize your fat as energy for the workout, it will also continue to burn fat post workout as you recover.
Women should aim for at least 1-2 hours of cardio, four times a week. Your mindset for exercise is very important – don’t see at it as a chore. You can make it more fun by doing cardio other than running on a treadmill, such as dancing, bicycling or swimming. If you don’t like solitary cardio, try playing a team sport, working out with a friend, or at the very least putting on your favorite band for a jog in the park. Cardio never has to be boring, make it something that you look forward to doing.
Don’t become so preoccupied with wanting to know everything that you fail to take any action. You will need to commit to your goal of losing weight. It all starts with you! If it seems like too big or too unrealistic of a goal, separate it into smaller goals. Improve yourself little by little – “Rome wasn’t built in a day” and neither was your body.
Please keep in mind that this was just a very quick and simple list. For more detailed and in-depth information, read throughout our site in the category you’d like to learn more about.
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