Are you a woman looking to lose weight? While there is a ton of information online, in books, and in magazines, sometimes it can be hard to find what you need to actually lose weight. For example, magazine articles can sometimes be misleading and the supposed "toning exercises" can also lead us down a path to frustration
When women look to lose weight they can be overwhelmed by dozens of weight loss and fitness claims:
- You need to restrict your calories
- Do lots of cardio
- Don’t eat carbs
- Do lot’s of crunches
- Avoid anything with fat in it
- Eat a grapefruit for breakfast
- Have a smoothie for dinner
- You need to try yoga
- Get involved with Pilates
- Try the Acai Berry diet!
- Try these foods that burn belly fat
- Take this pill and watch your body transform
With all these weight loss "solutions" available, which one do you choose?
Seriously, what do you do to get started? How can you actually lose weight in the process? Do you want to be healthier but don’t really know how to do it? How long does it take to lose weight? What do you eat and how often? What kind of exercise do you do?
This article is all about how to lose weight for women.
I am going to demystify the weight loss formula, break through all the fitness and weight loss clutter, and give you a simple plan that has worked great for hundreds of subscribers and my personal clients…and it’s just for women.
To Lose Weight You Need to Keep it Simple
Having a healthy body is a lifestyle choice, not a short-term diet.
Diets don’t work and won’t help you shed unwanted pounds. Diets basically deprive you of something you enjoy and then at some point in the future you begin eating normally again. Not only will you gain the weight back, but lose muscle tissue, store fat, and destroy your metabolism during this process.
The Weight Loss Formula
It's important to find a weight loss plan you can stick to in the long run
Instead, women need a simple sustainable solution to weight loss. To lose weight and keep it off you need to eat healthy 80 – 90% of the time and stay physically active 3 – 5 days per week.
So it's important to find a weight loss plan that women can stick too in the long run. To make it super simple, I’ve broken nutrition for women’s weight loss down into 8 easy to follow steps.
How to Eat Healthy to lose weight – The Simple Nutrition Plan
Here are 8 simple nutrition rules to follow
- Eat every 4 – 5 hours
- Avoid all processed foods and anything with processed sugar it in
- Eat only whole unprocessed food
- Eat 1 – 2 servings of fruit and vegetables with every meal
- Drink 8 glasses of water a day
- Stop drinking soda
- Eat breakfast
- Eat a serving of lean protein with every meal
When you can break the nutrition rules
If you follow these 8 rules you can actually break them 3 - 4 times per week. This means you can cheat on your diet 3 – 4 times per week and it won’t have any impact on your weight loss progress.
Meal cheating eliminates cravings, allows you to really enjoy your food without feeling guilty and makes this nutrition plan sustainable in the long run. Note, however, that skipping a meal counts as breaking the rules. So make sure you eat 5 – 6 small meals a day. Here's a list of healthy snacks to get your started.
How do you actually follow these rules?
Ok, here is how you can live by these 8 rules without going crazy or getting frustrated.
First, throw out ALL the junk food and processed food in your house. Do it now. If it’s there you are going to eat it. Go out and buy a ton of produce – lean meats, legumes, veggies, fruit, whole grain bread, and dairy. Do this every week.
Grab a few sandwich containers and make 3 small meals to take with you to work in the morning.
For example, for breakfast I had:
1 egg white omelet with a cup of spinach and 1/8 cup of reduced fat cheddar cheese and an apple
I then packed three meals for the day in my sandwich containers:
- 1 chicken salad – 6oz. grilled chicken breast, grape tomatoes, sliced apples, spinach, a few cubes of reduced fat cheddar cheese, and some baby carrots
- 1 apple, 1 Greek yogurt, celery sticks
- 1 banana, baby carrots, 1 whole wheat peanut butter sandwich made with natural peanut butter
Then I came home and made a quick dinner:
I had broiled salmon with broccoli, 1 beet, and an apple.
I drank about 2 cups of water or ice tea with every meal.
To look better than average you have to eat better than average
Seriously, this may sound all health crazy, but in a world where Kraft and Nabisco spend billions of dollars a month getting everyone to buy and eat processed foods, then yes this is going to be a little different than the norm.
I Cheat on My Diet 10% of the Time
So I eat 6 meals a day, 7 days a week – 42 meals total. I cheat 10% of the time for a total of 4 meals per week. Last night I had 2 slices of pizza for dinner. A few days ago I went out to dinner and got ice-cream for dessert. I didn’t feel guilty.
I didn’t gain any weight. This was way more fun than eating a candy bar on a whim and feeling horrible for it all week.
There are also a ton of hidden benefits to eating this way
I save time. I don’t need to wait in line everyday for lunch. I can enjoy my lunch break and it feels a lot longer. If I have extra work to do I can get it done at my desk while I eat.
I save a ton of money. Eating healthy like this is actually cheaper than what you may be spending now. I save a lot of money by bringing my lunches and eating in most of the week. I can spend some of this extra cash on buying high quality produce, meat, and fish that I normally would say is too expensive. My grocery bill actually went down when I started on my healthy meal plan.
I win from all directions. I save money and it allows me to eat healthier.
I stopped getting sick. I don’t know why, but I rarely get sick more than once a year now since I started eating this way. I feel great all the time.
I have way more energy all day long. I am never lethargic after lunch. I am never hungry and I really enjoy eating food.
I enjoy cheating on my diet. I can plan ahead for when I will cheat on my diet. If a party or an event is coming up I can look forward to enjoying my favorite foods without feeling guilty or worrying about gaining weight.
So practice these 8 rules on how to lose weight for women. You will be amazed at how quickly you start to feel better and start losing weight.
For an energizing nutrition plan that practices all 8 rules above check out my complete nutrition and workout program!!