Weight Loss For Women

" I need to lose 10 pounds!"

"I would like to look great in my bathing suit this year!"

"If only I could fit into my skinny jeans and clothes"

Does this sound familiar?  This is the typical thing I hear throughout the day.  However, the above statements are goals and not really plans on how to accomplish those goals.  The plan to accomplish these goals are the typical sticking points in everyone's diets.  I see this with women and their diets more often than men because they want to lose the weight but not gain any muscle.  Most are afraid of getting big muscles and not looking feminine.  So, let's get to the bottom of this and try to put a plan together that everyone can follow, especially the woman trying to lose those 10 pounds.

First thing to change is always the diet.  The diet is the main building block of any fitness or health related changes.  Everything you eat has consequences to your health, fitness level and look.  Before beginning with a diet change try to take a look back on your diet and figure out what you are eating throughout the day.  Is it processed?  Is it mainly sugar?  How much protein are you eating?  How many vegetables?
Once you can see where you started from, then you can realize what simple things you can change that will make a big difference.  For example, you have to try and limit the amount of simple sugars and simple carbohydrates in your diet.  Simple sugars are obvious, as they are the sugar in drinks and anything you eat that is full of sugar.  By doing this one simple tip, most people will drop a few pounds quickly.  Try to use alternatives like Stevia or Splenda, but if they don't taste the same then try and do without if you can.  Furthermore, try to increase your protein intake as that will be the building block of muscle and you will burn calories to digest the protein.  Protein also makes you fuller quicker so you typically eat less at that meal.  Eat every three hours or so because that will keep your metabolism elevated.  I am not suggesting eating a huge meal every three hours, but a small meal composed of protein and either vegetables or a small complex carbohydrate (such as sweet potatoes, brown rice, etc..).  Serving size should be simple as it should be the size of your fist or the palm of your hand.  Simple enough?

Workouts.  Try to have a mix of cardiovascular exercise and weight training.  Yes, I said weight training as all quality weight loss programs has a form of weight training.  Women should not worry about getting huge muscles, because it is not in their genetics.  It is extremely hard for women to pack on enough muscle to make them look like a bodybuilder.  Even the women bodybuilders typically have to take supplements to get the huge muscular results that you see.

The weight training workout should fluctuate between low reps with heavier weights and high reps with lower reps.  This will allow proper stimulation of the muscle to allow strength and growth.  By exercising the muscle through weight training you build a more efficient muscle that will burn more calories throughout the day.  Furthermore, lifting weights will also provide a cardiovascular workout provided it is done in a circuit training fashion with little rest breaks between sets.  Just keep the workouts enjoyable and fresh so you don't get too bored.

The cardiovascular workout should be hard enough to build up a sweat and should be at least 30 minutes in length.  I do not recommend doing cardio while watching a movie or TV as most people slow down their pace so they can pay attention to the television.  If that is the only way of getting your cardio in to where it is enjoyable then watch the television.  It is more important to do something then not do anything at all.  Just try and keep up the pace to burn more calories.

The frequency of your workouts should be at least two days per week of weight lifting.  One day with upper body and another day for the lower body.  Instead of the upper and lower body days you can do a full body circuit training workout twice per week for your weight lifting workout. In regards to your cardio training 2-3 days per week is appropriate.  Just remember to keep all of your workouts fresh and entertaining.  Try different workout programs and regimens to keep it new and exciting.


Finally, just follow the three simple steps above (diet, weights and cardio) and you will start to drop 1-2 pounds per week.  This will happen rather quickly once you start and 1-2 pounds per week is the recommended healthiest weight loss. 

For what it's worth,
Dr. B