Are you struggling to lose weight female? If so, know that you are not alone. There are millions of women and men in the world that have tried different types of diet plans and workouts but still haven’t lost the weight they wanted. This is frustrating, especially if you are trying your best to lose those extra pounds. After all, we all have reasons for getting into fitness.
When trying to lose weight, you should never do it alone. The best thing to do is to talk with your health physician to establish a plan. After that you should find a group of friends and loved ones that can give you their support. With a good support system and the right advice, weight loss is inevitable.
Struggling To Lose Weight Female
Make your own snack packs and keep them with you to stave off hunger attacks. By keeping healthy, low calorie snacks around, you can avoid that stop at the vending machine. Try items like raw almonds, string cheese and whole grain crackers, to keep you full without the excess calories.
Weight loss is actually very simple. All it takes to lose weight is to burn more calories every day than you eat. The simplest way to do this is to incorporate exercise into your everyday routine. For example, by adding a twenty minute run to your wake up routine you can burn an extra 500 calories a day!
A healthy diet for weight loss includes plenty of helpful protein. Protein provides excellent nutrition – fuel for fat-burning. It also takes the place of unhealthy carbohydrates in the diet, reducing cravings for junk food. Many sources of protein carry less-healthy ingredients like fat and carbs. Minimize the effects of these undesirable additions by sticking to protein from lean meat.
13 Best Female Weight Loss Tips
The best female weight loss advice is to find a weight loss program that will help you learn the lifestyle and behaviors you need to reach your goals safely. Finding the best female weight loss program for YOU is not the same thing as finding the biggest commercial success. It’s more important to find an approach with which you can be successful for life, not just for your next diet fad.
Younger adults can sometimes lose up to 20 percent of their body weight by eating right and working out, Dr. Weiner notes. But for postmenopausal women, doing the same might only contribute to five to seven percent.
Progress is also generally slower for women compared to men. “Men do tend to lose weight faster than women, but when you look at the total amount of weight loss over time, it’s not as different as you might think,” Dr. Weiner says. “It might take men two to three months to lose 10 percent, while it takes women five to six months.”
Still, even dropping 10 percent of your body weight is a lot, and you’ll need to right tools to help you reach your goal. Since this kind of stuff isn’t covered in school, it’s understandable that you might rely on certain weight loss methods that maybe aren’t quite right.
Here are some of the biggest behavioral reasons that could be tripping up your weight loss goals, plus how to fix them.
1. You’re way overestimating your muscle weight.
Raise your hand if you’ve ever thought something like the following after stepping on the scale: “I’m still losing fat, I’m just strength training really hard and gaining muscle.”
Most of us have done it, but the problem is, Dr. Weiner says, it doesn’t work that way: Muscle is similar in density to water (while fat has a higher density), so it’s not an apples-to-apples exchange. In other words, refusing to re-evaluate your weight-loss strategy because you’re “working on building muscle” can result in your fat composition staying put.
“A good thought experiment is comparing one pound of muscle to a 16 oz. can of soda [which has a similar density],” Dr. Weiner explains. “Imagine adding that much muscle to your body—you would see it.”
In other words, you would notice yourself actively building enough muscle to tip the scale toward a higher number, so if you basically look the same, think about something other than muscle gain. Consider tweaking your diet a bit to create a caloric deficit to move the needle, or try HIIT workouts to get your heart rate up and burn fat.
2. You’re eating less, but still picking unhealthy foods.
If you consume fewer calories than you expend, Dr. Weiner says it’s definitely possible to lose about 10 percent of your total body weight through dieting alone. But if you want to lose more, you can’t just keep cutting calories. “You have to change the type of food you eat,” he says, “focusing more on the quality of calories versus the quantity.”
Foods digest differently in our body—some slower, some more quickly, explains Keri Gans, RD, the author of The Small Change Diet. “Sugary foods digest quickly, leaving you hungry sooner than later, versus foods rich in fiber,” she says. Fiber-rich foods, like fruits, veggies, 100 percent whole grains, and legumes, help promote satiety and can be an easy weight loss tool.
For example, if you order in delivery for dinner every night, eating fewer restaurant-prepared meals every week for lunch will probably help you shed some pounds at first, but eventually, the weight loss is going to stop unless you make the switch to even healthier lunches (like ones made with fewer oils, dressings, etc.) on a consistent basis. Once you’ve changed the quality of your calories—and are consuming better-for-you foods with more satiating power—you’ll also naturally eat less, which can help weight loss continue past the 10 percent point.
Even if you’re on a calorie deficit, you’ll want to pay attention to the type of calories you’re consuming, says Jessica Cording, RD, CDN, the author of The Little Book of Game-Changers. “I really encourage people to eat foods that provide a lot of nutrients—there’s a difference, for example, between having a slice of white bread and whole-grain foods,” she says. “The nutrient value will carry you much longer.”
3. You’re not keeping track of what you’re eating.
It’s human nature to judge ourselves favorably, dismissing or underestimating our bad decisions and emphasizing our good ones, Dr. Weiner says.
Translation? You’re likely to pat yourself on the back for eating a salad on Tuesday, while overlooking the fact that you ate two bowls of B&J for dessert (and then still wonder why you’re not losing weight). Tracking your caloric intake in a visible, tangible way—like in a food journal or on an app—can help keep you accountable and “eliminate the bias we all have toward ourselves,” says Dr. Weiner.
4. You’re not eating enough plant-based protein.
Generally speaking, protein has benefits: It fills you up (which means you’ll eat less food over time) and also helps you build muscle, skin, and healthy bones. But when it comes to weight loss, not all protein is created equal. Dr. Weiner warns about over-consuming animal protein—and the fat that typically comes with it—because too much can lead to weight gain and other health problems like diabetes.
Plant-based protein, on the other hand, is different (think: legumes, nuts, seeds, and whole grains). You can eat higher amounts of these foods without worrying about negative effects on your health, Dr. Weiner says. “I’ve literally never seen a study suggesting that sources of plant protein like nuts cause weight gain,” he adds.
5. You’re not looking at the big picture.
Frustrated because you’ve been on your diet for three months and you’ve only lost, like, eight pounds? Before you freak out and try some new fad diet, think about whether your goal is just to lose as much weight as possible right this second, or to slim down healthily over time, so you can keep the weight off permanently.
“We tend to look at weight loss in the short term, when it’s actually a long-term problem,” says Dr. Weiner. “There will be individual ups and downs every day, just like there are in the stock market.”
Instead of taking a short-term POV on weight loss, consider looking at how your weight has changed over the past several years and how you would like to feel several years from now too.
6. You’re not eating whole foods.
If you’re blowing off diets focused on eating whole, clean foods (think: the Mediterranean diet) you might want to reconsider. Nutrition experts have known for a long time that diets full of whole foods, like fruits, vegetables, grains, and protein, are associated with better weight-loss results than those packed with processed foods (like cereal, crackers, and prepackaged meals).
A 2019 study in Cell Metabolism showed just that: When participants ate diets similar in nutrients (e.g., similar amounts of protein, fat, sugar, and fiber), the group consuming processed foods showed higher levels of caloric intake and weight gain than the group that focused on whole foods.
Cording recommends making it as convenient as possible to work more whole foods into your diet. That means having things like frozen produce, oats, whole-grain bread, eggs, frozen fish, and leafy greens around your house. “It’s easy to add a handful of spinach to soups and omelets,” she says. Hard boiling eggs in advance also makes for a quick grab-and-go snack when you need it.
To make sure you eat more veggies, start every dinner with a mixed green salad, according to Gans. “An easy way to get more fruit into your diet is to have one serving with lunch as your dessert for starters, then perhaps add at dinner,” she says.
7. You’re eating too many “healthy” foods.
Yes, sometimes too much of a good thing can be not so good. Just because you swapped your nightly bowl of ice cream for Greek yogurt doesn’t mean you can eat twice as much. The basic rule of “fewer calories in, more calories out” still applies, even when what you’re eating is healthy.
8. Get Enough Sleep
It is extremely important to get enough sleep if you want to lose weight. Not getting enough sleep can cause you to gain weight because it can cause your metabolism to slow down and simply make you tired! It is easier to eat foods with more calories when you are tired in an attempt to give yourself more energy to get through the day. Get an adequate amount of sleep each night and your energy will skyrocket.
9. Motivate Yourself
A great way to help you lose weight is to treat yourself by buying yourself nice things whenever you notice a little bit of progress. Treating yourself to a new item of clothing can go a long way in keeping you motivated to continue with your goal of losing weight.
10. Little Exercise
One great way to lose weight if you are at work is to take the stairs instead of the elevator. It’s a simple tip, but it really works. It you work on the 10th floor and it takes about 30 second to go up a flight of stairs, it will take you only 5 minutes to get to your destination. The wait and travel time for an elevator will probably close to that, if not longer.
11. Never Miss Breakfast
There is a lot of truth in the saying that breakfast is more important than any other meal. It gets your metabolism going, which enables you to burn calories more quickly throughout the day. You also avoid the mid-morning hunger pangs that have you running for a sugary snack. Stick to wholegrain toast, fruit, oatmeal or low-fat yogurt, and tea or low-fat milk. This way, you will be set for the day without the worry that you will be tempted in a few hours.
12. Set Long Term Goal
When trying to lose weight it is a good idea to have some long term goals. For example, you could try to run 200 miles on the treadmill by the end of the month. Constantly striving for that number could be all the motivation that you need to keep up a fitness program for an entire month and subsequently lose a lot of weight.
When losing weight it is important to set reasonable goals. By trying to lose an excessive amount of weight or trying to lose weight in a short amount of time there can be many negative effects. Apart from disappointing themselves they can risk their own health a consequence that is not worth any weight loss.
13. Eat Healthy
Eating foods that have healthy fats such as olives, salmon and walnuts will help you to feel satisfied for a longer period of time. Eating these foods will help you to eat less throughout the day because you will not be hungry, and it will prevent you from just eating anything you can find at the moment.
Metabolism is one of the main components that you will need to expedite to lose weight. Green tea is a great facilitator to increase metabolism. Drink a cup of green tea at the start of your day to increase your metabolism and maximize the amount of weight that you can lose.
Make sure that when you are consuming food, never to watch an emotional television show or movie. If you are watching a soap opera or dramatic movie, there is a good chance that you are going to express emotion, which will cause you to drop your inhibitions, leading to eating more.
If you experience an uncontrollable craving for something juicy and sweet, always opt for fresh fruit. Many people mistakenly believe that most bottled fruit drinks and vitamin-enriched beverages offer the same nutritional value as an apple, strawberry or banana. The opposite is true. These drinks have far less nutrients and far more calories than most fruits.
You need to understand that it is okay to ask for help if you are not sure of something. if you are at a restaurant and you are unsure of what your best options are to keep things healthy you can ask your server, who should be more than willing to help.
Cut the fat off your meat to have a high protein meal without the weight gain. That includes skin, which should be removed prior to cooking if possible so the fat doesn’t soak into the meat. If you want to buy meat with skin on to save money, that’s fine as long as you remove the skin!
Trying to follow tons of new rules is what makes dieting difficult for many people. You do not have to employ each and every bit of advice that you read. The best thing to do is to try a few and stick with the ones that show you the best results.
Top 11 Weight Loss Tips At Home
Diet and exercise may be key components of weight loss for women, but many other factors play a role.
In fact, studies show that everything from sleep quality to stress levels can have a major impact on hunger, metabolism, body weight, and belly fat.
Fortunately, making a few small changes in your daily routine can bring big benefits when it comes to weight loss.
Here are the top 11 weight loss tips for women.
1. Cut Down on Refined Carbs
Refined carbs undergo extensive processing, reducing the amount of fiber and micronutrients in the final product.
These foods spike blood sugar levels, increase hunger, and are associated with increased body weight and belly fat.
Therefore, it’s best to limit refined carbs like white bread, pasta, and prepackaged foods. Opt for whole-grain products like oats, brown rice, quinoa, buckwheat, and barley instead.
2. Add Resistance Training to Your Routine
Resistance training builds muscle and increases endurance.
It’s especially beneficial for women over 50, as it increases the number of calories that your body burns at rest. It also helps preserve bone mineral density to protect against osteoporosis.
Lifting weights, using gym equipment, or performing body-weight exercises are a few simple ways to get started.
3. Drink More Water
Drinking more water is an easy and effective way to promote weight loss with minimal effort.
According to one small study, drinking 16.9 ounces (500 ml) of water temporarily increased the number of calories burned by 30% after 30–40 minutes (Trusted Source).
Studies also show that drinking water before a meal can increase weight loss and reduce the number of calories consumed by around 13%.
4. Eat More Protein
Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss.
In fact, studies note that following a high-protein diet can cut cravings, increase feelings of fullness, and boost metabolism.
One small 12-week study also found that increasing protein intake by just 15% decreased daily calorie intake by an average of 441 calories — resulting in 11 pounds (5 kg) of weight loss.
5. Set a Regular Sleep Schedule
Studies suggest that getting enough sleep may be just as crucial to losing weight as diet and exercise.
Multiple studies have associated sleep deprivation with increased body weight and higher levels of ghrelin, the hormone responsible for stimulating hunger.
Furthermore, one study in women showed that getting at least seven hours of sleep each night and improving overall sleep quality increased the likelihood of weight loss success by 33%.
6. Do More Cardio
Aerobic exercise, also known as cardio, increases your heart rate to burn extra calories.
Studies show that adding more cardio to your routine can result in significant weight loss — especially when paired with a healthy diet.
For best results, aim for at least 20–40 minutes of cardio per day, or around 150–300 minutes per week.
7. Keep a Food Journal
Using a food journal to track what you eat is an easy way to hold yourself accountable, and make healthier choices.
It also makes it easier to count calories, which can be an effective strategy for weight management.
What’s more, a food journal can help you stick to your goals, and may result in greater long-term weight loss.
8. Fill up on Fiber
Adding more fiber to your diet is a common weight loss strategy to help slow the emptying of your stomach and keep you feeling fuller for longer (Trusted Source).
Without making any other changes to diet or lifestyle, increasing dietary fiber intake by 14 grams per day has been associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss over 3.8 months.
Fruits, vegetables, legumes, nuts, seeds, and whole grains are all great sources of fiber that can be enjoyed as part of a balanced diet.
9. Practice Mindful Eating
Mindful eating involves minimizing external distractions during your meal. Try eating slowly and focusing your attention on how your food tastes, looks, smells, and feels.
This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss.
Studies show that eating slowly can enhance feelings of fullness and may lead to significant reductions in daily calorie intake.
10. Snack Smarter
Selecting healthy, low-calorie snacks is a great way to lose weight and stay on track by minimizing hunger levels between meals.
Choose snacks that are high in protein and fiber to promote fullness and curb cravings.
Whole fruit paired with nut butter, veggies with hummus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-lasting weight loss.
11. Ditch the Diet
Although fad diets often promise quick weight loss, they can do more harm than good when it comes to your waistline and your health.
For example, one study in college women showed that eliminating certain foods from their diet increased cravings and overeating (Trusted Source).
Fad diets can also promote unhealthy eating habits and lead to yo-yo dieting, both of which are detrimental to long-term weight loss.