You’ve decided it’s time to commit to losing weight. That’s great! Weight loss, for many people, can improve overall health, self-esteem, energy levels, and much more. The question is- where do you begin?
Lots of people begin by trying a diet or signing up for the gym. But weight loss is about getting healthier and often requires a real weight plan for women's weight loss.
Here’s what a basic weight loss plan for women looks like:
The Essentials of a Weight Plan for Women’s Weight Loss
You have excess weight when your body stores extra calories (often made into fat) that aren’t necessary. This usually happens as a combination of:
- Eating more than your body needs
AND - Not being active enough for your body to use up everything you’ve consumed
Other factors can impact your weight, but these two issues are the most common. Fortunately, they make up the two essentials of weight loss as well as weight gain.
If you want to lose weight you’ll need to:
- Fuel your body with just what it needs through a healthy diet
- Use up what your body consumes (and has stored up) through exercise for about 200 minutes a week
Select Exercise Options for Weight Loss
There are two main types of exercise for weight loss: cardio and strength training. They both help burn calories and improve your body’s level of fitness in different ways.
Choose Cardio for Weight Loss
Although cardio isn’t a magic bullet, it does make a big difference for burning calories. Cardio is what it sounds like: exercise that elevates your heart rate so your body uses up a lot of calories providing energy to keep moving!
It’s best to include cardio in your weight loss workout plan 2 to 3 times a week. Aim to get in about 45 minutes to an hour of cardio per session. You can start by:
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Running on the treadmill
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Using the elliptical or stationary bike
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Signing up for a fat-blasting cardio class
Add Strength Training Into the Mix
If you want to lose weight, it’s smart to practice strength training 2 to 3 times a week as well. Alternating which days are cardio and which are strength training (plus one day for rest) is smart. Strength training may not burn as many calories during your workout- but your body will keep burning calories for hours after you’ve left the gym!
Here’s a simple plan for strength training the fat away:
For Your Legs
- Leg press (10 reps, 3 sets)
- Goblet squats (10 reps, 3 sets)
- Walking lunges (10 reps per side, 3 sets)
For Your Arms
- Dumbbell hammer curls (10 reps, 3 sets)
- Seated cable row (20 reps, 3 sets)
- Flat dumbbell fly (10 reps, 3 sets)
Eat for Healthy Weight Loss
The first key to eating for weight loss is to be sure you aren’t eating more than your body needs. Learn to recognize healthy portion sizes and stop eating once you are full.
It’s also helpful to learn about the nutrients your body needs and how they complement your workouts. You can find tons of specific diet plans for weight loss, many of which are designed to support your weight loss exercise regimen.
Ready to Get Started?
We’ve created a more specific way to create a weight loss plan and stick to it in our FREE New You in 28 Days Guide. You can do it!
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