Weight Loss Tips For Women

To lose weight you need to think about your eating and your exercise habits.  It is important that you maintain a proper diet, eat balanced meals every day and exercise regularly.  That said, women’s bodies do differ from men’s and if you and your partner are losing weight together, the results will vary between you.

This can be discouraging, but as a woman you must first understand your body and what it is capable of regarding your dieting goals, then you will then have a better chance of achieving those goals.

We put together some tips and tricks for women who want to lose weight. So ladies, look no further, we have the answers for you.

1. Eat well. This should go without being said, but unfortunately the multi-billion dollar weight loss industry has promoted plenty of fad diets that actually give women an excuse not to eat well. Avoid white sugar, white flour and fast food. Fruits and vegetables are your friend. Processed foods are your enemy. Recommended reading for further understanding what constitutes real food and what doesn't can be found in Michael Pollan's book Food Rules.

2. Lower estrogen levels. Estrogen helps the female body retain more fat to support the process of child birth. And the heavier you get, the more estrogen your body produces. It's a vicious cycle that must be reversed to achieve effective weight loss.

To lower estrogen, one must increase their testosterone levels. This doesn't mean going on hormone injections and growing a mustache. All women produce testosterone naturally, just not as much as men. Testosterone can be increased naturally and effectively by starting a weight training program. If you want to change your body, lifting weights is the best place to start. Don't worry, you won't turn into the Hulk.

3. Eat protein. Derive a higher percentage of your daily calories from protein. You should be eating approximately one gram of protein per day for every pound of body weight, especially if you are in a committed weight training program. That's a lot of protein. It will require a big adjustment in your typical diet. Protein powder supplement shakes can help reach your daily protein intake. The most important and largest meal of the day should be eaten following a workout.

4. Avoid excess stress. Stress raises cortisol levels in the body, a hormone that can trigger desires for sweet, fatty foods and lead to emotional eating. Cortisol can also lead to a slower metabolism. Weight loss is about a full body transformation which includes the mind. Pinpoint areas in your life that are causing you stress and find ways to remove or lower that stress. Stress can come from a toxic relationship, working too many hours, and a number of other often self-inflicted ways. Meditation can be a valuable weight loss tool for helping you slow down and pinpoint the patterns in your mind that are causing you stress.

5. Get adequate sleep. Make sure you sleep 7-8 hours every night. Sleep gives your body energy and promotes healthy bodily function. Sleep is the foundation of the pyramid for weight loss success.

6. Drink a lot of water. A large glass of water 30 minutes before a meal can help curb your appetite and prevent over-eating. Staying hydrated is imperative for making it through exercises as well.

7. Avoid scam products. The market is flooded with snake oil salesmen dangling quick-fix crash diet products targeting the human need to get results fast. There are no "secrets" of weight loss or "fast" solutions. Those buzzwords tend to be a sign of a scam.

Here's an unfortunate truth about weight loss: it's a slow process. There are no short-cuts. People who use diet pills and other such methods to weight loss do more harm to themselves than good. Anything worth having is not always easy to get. Weight loss is no exception. Embrace the process and accept that it will take some time to reach your goals but you will get there.

Start with baby steps. Focus on eating properly, exercising, and getting sufficient sleep today. Then do it again tomorrow. Don't become overwhelmed by the bigger process and just focus on doing a good job right now. You will mess up. And that's okay. Just get back on the horse. Over time, as you string enough of these successful days together, you will begin to notice change.

You can find more useful tips from WebMD's weight loss for women article.

We’ve also complied information on healthy diets and which exercises can help you to reach your goals. Read reviews of fitness equipment as well as health and wellness supplements. Now all you have to do is to get out there and start working towards a better, healthier you.

24 Responses to Weight Loss Tips For Women

  1. webguide says:

    Hi Kuku,

    Its hard to answer your question not having more information about you, can you please provide me with some basics regarding your height, training etc. Basically anything that's connected to you life style!

    • webguide says:

      Hi Prachi,

      You have a BMI of 25 which in fact is on the edge.
      Have you tried the LCHF - Ketogenic diet?
      You can try this for a week, to see how that works for you, people that respond well to it tend to lose an exctreme amount of weight during the first few weeks.

      The basics for the diet is to cut out carbs, don't eat anything with more than 5% carbs and cut out cereals, pasta, rice, potatoes etc.
      You should basically stick to fat and proteins. How does this sound?


  2. Mayra says:

    Hi im 20 and I'm trying to lose weight. I'm 5'6" and I'm going to jazzercise. But I've been trying to lose weight. I use to be at 120 and my pant size was 7 or 8. Now I'm 180 and my pant size is 13 or 14. I don't know were to start to lose weight. I have been telling my mom for us to start eating healthy. But she always ignores me and starts eating whatever. But I have no gall bladder and it's pretty hard for me to not eat what she is eating in front of me. What can I do? Help me please. Thanks very much!

    • ReneeR says:

      Hi Mayra,
      First of all congratulations on wanting to be proactive about your health and weight! Sometimes the support of a family member has much more to do with their personal issues than you. Have you tried sitting down with you mom and talking about how important losing weight and eating healthy is for you? Support of family and friends makes the process of weight loss much easier but you and your relationship with yourself is always going to be the most important piece to weight loss.

      With no gallbladder it is important to pay special attention to your diet to minimize any additional health problems. I think you are definitely on the right track with wanting to lose weight! I would suggest talking to your doctor or working with a dietitian to develop a weight loss plan specific for you. Keep up the good work!

      Here is an article from the Mayo Clinic on eating after gallbladder removal: http://www.mayoclinic.com/health/gallbladder-removal-diet/MY01815

  3. Sarah says:

    I'm 16 and I'm weighing in around 270-280.
    I have PCOS and it's so hard for me to lose weight. I'll get onto myself for a couple of days, eat right, and do an exercise video, but I lose motivation shortly after. It's clear I need help. My mom had gastric bypass in Jan of 2010, and I've gained weight since. I know there is no fast weight loss secret. I'm going to start the liquid diet tomorrow 10/21/10. I just need motivation to keep at it!

  4. Akilah says:

    I am a type 1 diabetic that loves exercise and healthy food, thankfully! However, I have gained 27 pounds since my diagnosis 11 years ago. I've had two healthy, beautiful boys since my disease began, but I have been unable to return to my ideal weight. I have reduced my calories, increased my activity, and I don't know what else to do. I'm 5'10'', and currently weigh 167 pounds. I'm 30 years old. Any advice you feel would benefit me is greatly appreciated.

    • webguide says:

      Hi Akilah,

      Thank you for your question.

      I would actually suggest that you also go for the Ketogenic diet, described above. It does not work for every one, but when it works it is often very efficient!


  5. Virgo says:

    Hi, I am 78 kgs, 5 ft, 5 inch, female, i know i am very overweight. i have been trying hard to lose weight but i am unable to focus.

  6. divya says:

    m 25 years of age and m havin 80 kgs of weight want 2 reduce my weight without going gym kindly provide some valuable suggesstions.

    • webguide says:

      Hi Divya,

      Thank you for your question, can you please send information about your height and have you done a body fat percentage check?


  7. Jill says:

    I am always hungry...I usually quit eating because my jaw aches. I love fruits, carbs, and protien. I have tried to eat more veggies it is the texture/smell gets to me. I do not like the sliminess of tomotatoes, the smelliness of brocoli. The only fruits I don't like are cantaloupe and honey dew. If I had to say, the food that makes me feel full are carbs such as breads and pasta. I am 5'3 and 145 I somehow maintain a stable weight despite my food intake. I eat what I want. I have no desire to diet or starve myself of my favorite foods. My question is...is there a food that you can snack on that won't wreck your progress. How do I get the other type of foods to make me feel full like pasta and bread? Any information would be awesome.

    • ReneeR says:

      HI Jill,

      Great question! Eating a little protein at every meal and snack will help feel you up and keep you full. Whole foods, fruits, vegetables, and whole grains, are also loaded with fiber which slows down digestion and keep your blood sugars stable all day long. Try snacking on a combination of carbohydrates and protein for a satisfying snack that won't wreck havoc on your health goals. Fresh berries with non fat greek yogurt, veggie sticks of carrots, bell peppers or cucumbers, dipped in hummus, air popped popcorn with 2 tablespoons of cashews, fresh fruit such as an apple with a tablespoon of nut butter. A good rule of thumb is to keep snacks between 100 - 250 calories and meals between 300 - 600 calories.

  8. Fantana Carter says:

    Hi my name is Fantana Carter i am 13 years and i am trying to loose weight. I am 150 pounds and for my age thats no healthy at all. I been trying to avoide junk food but its like when people is eating around me then thats make me want to eat the same kinds of chips or candy. since its summer i am going to my god sister house to train me to eat right. i got a few tips from her by drinking alot or water stretch everyday and eat healthy stuff as well. its time to loose some weight and be a better person!

    • ReneeR says:

      Hi Fantana,
      Congratulations on deciding to make some healthier choices in your life!

      I know it is hard not to be tempted when people around you are munching on junk food
      Having a support system and people around you who are helping you reach your goals is very important. It seems like you already have that with your god sister. Have you talked to your family about your goals to be healthier?

      Choose My Plate from the U.S. Department of Agriculture has lots of helpful information on eating healthy that is more specific to you. http://www.choosemyplate.gov/

      Keep up the good work!

  9. bridget says:

    Iam 43, I have been going to the gym for the past 2 1/2 years (5 - 6 times a week - gym work as well as spinning class, kettlebell class, bodyattack, aerobics ) and have managed to lose in that time 34lbs.
    I am 5'3 1/4 inches tall and currently 84kgs in weight - this I have been for the past 5 months - I have niether lose any weight or inches.
    I am beginning to lose the way, I eat healthy, and have been to see a nutritionalist who has said that my portion size is good , i keep a food diary and drink only water (2-3 litres a day) - no caffeine. What am I doing wrong??

    • ReneeR says:

      Hi Bridget,
      First of all congratulations on losing 34 lbs! People hit weight loss plateaus for numerous reasons and it is impossible to say what is exactly going on with you without a full health assessment. Have you checked with your doctor to ensure there are no medical causes or hormonal imbalances? A lack of variety in diet (not variety of food at one particular eating time but a variety of food in the big picture of your overall diet), a lack of variety in exercise, and food sensitivities could all be possible causes of your plateau. A registered dietitian who specializes in weight management may also be beneficial for you. You can find a registered dietitian in your area at the American Dietetics Association website: http://www.eatright.org/public/fard.aspx

  10. Stephanie says:

    I stopped taking 10 mg lexapro about a week ago I have been dieting for about 2 weeks and I have no idea why I have not lost 1lb could it be from the lexapro? I'm just so frustrated now! I'm 166 and 31 yrs old this should be easy right.....ahhhhhhh

  11. Cindy says:

    I am having difficulty losing weight, due to the development of insulin resistance a few years ago, apparently. What I mean is, I was always thin, thin, thin, but then gained loads of weight suddenly. After 5 years of trying the usual things to lose weight (in a sustainable way...i.e. not fad diets or starvation, but through healthy diet & exercise) I was almost 70lbs heavier than my "normal" adult weight. Long story short, I discovered I was insulin resistant. And literally from the day I started including a natural (whole food) insulin sensitizer to my diet, I began losing weight.

    Hurray, right? Well...not so fast. I was doing so well, I deided to try a popular infomercial workout routine, to sculpt my body while losing weight. Er...no. I gained 2lbs over 4 weeks, and wasted all that time. I went back to my old workout routine, and lost 7lbs right away. But then I plateaued. So, with weeks of eating right and killing myself in the gym, and nothing to show for it, I chose a different, more intense infomercial workout plan. Half way through the 60-day schedule, I was, again, 2lbs heavier, and not an inch smaller. I quit that, and went on vacation, and came home to find I was 6lbs lighter! (Imagine that. Four weeks of massively intense, daily exercise, and super-clean eating, and I GAINED weight! I go away for a week; didn't think about what I was eating, much less trying to eat at least 5 times a day; didn't exercise once; and lost almost a pound a day.)

    But things have stalled, again. I've lost a litte over half a pound in the past month. That's it.

    I will admit I get really fed up with men sanctimoniously deciding that I, and other women, are either lying about how hard we're working, or just not working hard enough. I suspect that I workout harder than most men, as it is. I used to be an athlete when I was young, and I'm no stranger to intense exercise. Plus, I have almost no interest in food. I have been eating a disturbingly-healthy diet for decades, in that I eat mostly whole foods for their nutritional value. I've never had anything close to an overeating problem. Indeed, I have to make an effort to eat enough food each day, according to most weight loss plans. I can easily go an entire day without eating. Yet, on both workout programs I purchased, the online communities prove that men are significantly more likely to successfully lose weight, while the majority of women who ask for help because of their lack of weight loss, are told they're lying or not working hard enough. Pish posh. My husband lost 3lbs one weekend after eating an entire package of Oreo cookies, and eating chicken wings and fries. I ate salad with balsamic vinegar as dressing, with an apple here, a Tbsp of hummus, and 4-5 almonds there. I gained 2lbs that same weekend. So, there is a difference in how men's and women's bodies respond.

    Yes, I'm gad I'm not regaining the weight. But it will soon be a year since I discovered my insulin resistance, and was then able to move in the right direction. I've lost 22lbs to date, but have 48 to go, if I want to get back to my previous "normal" weight.

    But there's another puzzling element, besides the painfully-slow weight loss (which seems completely unrelated to how much exercise I do). I haven't lost an inch.

    Possibly the most troubling part of my weight gain is my belly. I have belly fat for the first time in my life, and it has gone nowhere. I've lost 22 of the 70lbs I want to lose, and my clothes are as tight as ever. My waist is a shocking 37"...the same as it was to begin with. How is that even possible?!?!? Over 20lbs lost, and I'm still wearing the same clothing size, and my wast is still an enormous (for me) 37"! (In my early 20s, my waist was just 18". When fashions changed, I stopped wearing the tight, thick belts that were in style in the early-mid-80s, and my waist went up to a more normal 22-24".) I am now A FOOT thicker around my waist than I'm used to! A FOOT!! And even with this morning's lowest weight to date, my waist is...you guessed it...still 37".

    I really don't have 3 more years to wait to lose the nearly 50lbs I still have to go. I wish I could figure out how to accomplish it in a way that is healthy, and sustainable, but will actually happen in some kind of reasonable amount of time. I'm baffled and a bit defeated.

  12. KaitlynC says:

    I'm 13 and I weight like 180, about 5'4. I recently started a diet and i've been running twice a day and buying healthy meals to eat instead of the dinner my family makes. I lose motivation shortly after started diets usually so I need some tips for wanting to keep exercising! Also maybe the fastest way to lose some weight before school starts the 21st of August. HELP.

  13. Cecilia says:

    I am 44 yr. olf female and weigh 175 pd.I do not eat that much and do not snack. I work 2 jobs. I do eat out once a day for lunch. Sometimes I am so busy i do not eat supper. I was very active as a young girl in sports and coached basketball and practices with them until a year ago. I still walk several times week.
    My problem is my upper body. I look pregnant all the time and my back is fat. i have many rolls in the front and back. Please help..

  14. Kate says:

    Ia am 14,my height is 5 and a quarter and i weigh nearly 200 pounds.I am not lazy,and i am trying to make time for exercise but im always trying to help my mom with my three siblings and my brothers always interrupt me.I cant afford to go to the gym.What could i do beside a change in diet to help out atleast the slightest bit?

  15. Minnie says:

    Hi I am 5ft 7" and weight is around 240 and I am 29 years old female and have been trying to lose weight for the past year but haveing a hard time doing it. I drink alot of pop and try exercising some but not sure which exercises to do and I need some advice please help.

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