Diet Plan & Tips from Experts for Weight Loss for Women to Get in Shape Quickly

Losing weight essentially boils down to creating a sustained caloric deficit. In other words, burn more calories than you ingest and the weight will come off. Of course, the body does adjust and will lower your metabolism rate. So, periodically, you may have to increase exercise routines to account for the lower metabolism rate. But, we’ll get to that a bit later. For now, here are 7 diet and exercise tips to help any woman get into shape quickly and without drastic alterations to lifestyle.

1. Add Anaerobic Resistance Training to Weekly Routine

Any form of resistance training is essentially anaerobic exercise. For women over 50, anaerobic exercise helps burn significantly more fat.

First, anaerobic exercise builds lean muscle mass which increases the amount of calories your burn at rest. In addition, building lean muscle mass also helps preserve bone mineral density which lowers risk for osteoporosis[1].

While lifting weights may seem difficult in these times when most gyms are closed, you need nothing more than a cheap set of dumbbells. Just use them 4-5 times per week for at least 30 minutes per session and you will build muscle, increase metabolism, and burn fat.

2. Increase Water Intake

Drinking more water is probably the easiest way to lose weight. First, it reduces your intake of other beverages which typically add calories.

Secondly, studies consistently show that drinking 16 ounces of water increases caloric burn[2] rate by 30% for up to an hour after ingestion. Lastly, drinking water about 30 minutes before eating can reduce caloric intake by up to 13%.

Again, simply increasing intake of water is a simple but effective way to both burn more calories while simultaneously reducing caloric intake if you drink 30 minutes before eating.

3. Increase Intake of Protein

Protein is a macronutrient like fats and carbohydrates. But unlike fats and carbohydrates, consuming protein helps you lose weight in 3 ways:

1. Naturally Reduces Cravings

2. Need to Eat Less to Feel Satiated

3. Increases Metabolism Because Your Body Needs to Burn More Calories to Digest Protein

Like drinking more water, protein both increases caloric burn and reduces caloric intake. In one 3-month study, increasing caloric intake by 15% naturally reduced caloric intake[3] by over 440 calories. This resulted in 11 pounds of weight loss in 12 weeks vs. Subjects who did increase protein intake.

Foods high in protein include:

✔ Eggs

✔ Chicken or Turkey Breast

✔ Tuna

✔ Any Kind of Fish

✔ Lean Beef

✔ Almonds

✔ Cottage Cheese

✔ Greek Yogurt

✔ Milk

✔ Broccoli

✔ Oats

4. Add in Aerobic Exercise

Aerobic exercise, or cardio, boosts your heart rate so you burn more calories. When combined with a healthier diet and anaerobic exercise, cardio really kicks fat burning and weight loss[4] into overdrive.

Activities like bicycling, brisk walks, swimming, or jogging are all great cardio exercises to incorporate into your weekly routine. For best weight loss results, try to do cardio exercise for 150-300 minutes every week.

5. Increase Fiber Intake

Increasing your fiber intake really helps with weight loss because it delays the emptying of your stomach. Thus, you feel satiated longer and reduce temptation to snack throughout the day.

Simply increasing fiber intake alone by 14 grams a day reduced caloric intake[5] by 10% according to one study. Over the course of 3 months, this one simple trick helped participants lose over 4 pounds with no other changes to diet or lifestyle.

So, try to increase your intake of fruits, vegetables, legumes, nuts, seeds and whole grains and the weight will come off with ease. Especially, if you combine increased fiber intake with the other suggestions we have already covered!

6. Stop with Fad Diets or Using Pre-Made Dietary Meals

Strict diets and even eating pre-made dietary meals simply don’t work. First, it’s just unrealistic and anything that causes you discomfort is unlikely to be adhered to for very long.

In fact, one study showed that women who purposely cut out certain foods from their diet had increased cravings[6] and were more likely to overeat. Additionally, fad diets or any that severely restrict what you can eat can lead to eating disorders and “yo-yoing”.

Ideally, you want to reach the 80/20 Rule. That is, eat healthier (more protein, more fiber, drinnking more water) 80% of the time while still indulging in the foods you love 20% of the time. Add in regular exercise and you can even go down to 70/30. But, don’t think you can radically change your entire diet and expect success. It more often than not leads to the exact opposite, which is weight gain.

Concluding Thoughts

Simple, realistic adjustments to your current diet and lifestyle are the paths that lead to sustained weight loss. Overcorrecting with unrealistic changes to diet or undertaking grueling exercise routines are destined to fail.

Just by drinking more water, increasing protein intake, adding in some simple but effective exercise routines, and increasing fiber intake are all it takes. You only need to create a sustained caloric deficit each day and the pounds will come off. Every suggestion in this resource is backed by science and you can link to the studies yourself and see these are proven weight loss strategies.

So why kill yourself with fad diets and living at the gym when you can make simple, realistic changes that help you lose weight safely and gradually? Come on, you can do this and it won’t require you to starve yourself, eat foods you hate, or spend all day at the gym!

Author Name:- Jon Kreps

Wellness & Diet Center