6 WEIGHT LOSS TIPS FOR WOMEN

There are many ways to lose weight quickly. But most fad diets or extreme weight loss routines can damage your overall health and wellbeing.

Making small changes to your lifestyle will have a big impact on your life.

Here are 6 achievable weight loss tips for women.

Clapham personal trainer

START WITH SMALL CHANGES

Make small changes you can stick to. For example, instead of eating a whole chocolate bar at your office desk in the afternoon, eat a lesser portion than you would normally eat.

Making small changes like these will have a better outcome on your health in the long run.

KNOW YOUR “WHY”

What’s your motive for getting fit? Do you want to lose weight for an event, to perform better in a sport, or to feel more confident? Set a clear motive; you’ll work harder with something to aim for.

SET REALISTIC GOALS

Seeing results quickly is not always realistic. Dramatic weight loss approaches involve making big changes which are hard to keep up with, in the long term.

Your height, weight, fitness level and goals will determine how much weight you lose.

Set smart SMART goals that you can achieve. SMART stands for appointed, Measurable, Realistic and Time-based. Use the chart below to set your goals.

HAVE A CALORIE DEFICIT

To lose weight, your body must be in calorie poverty(you have a calorie deficit when you burn more calories than you eat).

There are two ways to achieve a calorie deficit:

• Increase your daily activity by moving more throughout the day and exercise
• Reduce how many calories you eat.

Don’t completely change your routine; instead, start with small steps you can stick to and more importantly enjoy the process. Consistency is key when it comes to losing weight and keeping it off.

LIFT SOME WEIGHTS

It’s important to include resistance and weight training into your workout routine.

Aside from burning more calories, there are many benefits to weight training, such as increased bone density, which reduces the risk of osteoporosis.

If you’re not sure how to lift weights, ask a personal trainer for help or book an induction and learn how to use the gym equipment.

Check out our free workout guide for workout ideas here.

ENJOY GETTING FIT

Don’t just focus on how much you weigh. There are other indicators of health, like reduced stress and healthy sleep patterns.

If you don’t enjoy exercise, then it can be harder to stick to your goal. Try a fitness class, learn a sport or exercise with a friend ­­– more importantly, have fun!

To recap

Weight loss is not just about diet and exercise. Getting enough sleep (about 7 hours) each night, meditating and reducing stress positively impact hunger, metabolism, body weight, and belly fat.

Focus on the long game by making small changes to your routine, instead of pushing yourself quickly and experiencing burn out.