Weight Loss For Women

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f you're a woman trying to lose weight and get fit, there's something you should know: It often takes longer for women to lose weight than men. And, if you've had a baby, you may have to factor in even more time. That said, women can do some things to speed up their weight loss.

Weight Loss for Women

For a woman to lose weight, she has to do the same thing a man does -- burn more calories than she eats. That sounds simple, but it takes some work to change your lifestyle and commit to those changes day after day. Before you get started, take some time to learn about the basics of weight loss and what it really takes to see results.

Exercise for Weight Loss

Exercise is one of the most important tools you have for weight loss and setting up a balanced program with cardio and strength training is your first step to reaching your goals. Below you'll find everything you need to set up a balanced program and create effective workouts.

Cardio Exercise

I usually don't have to convince my female clients to do cardio exercise to reach their weight loss goals. They know that cardio can burn fat and calories, but they don't always know how to maximize their workout time.

Common Mistakes:

• Doing too much cardio: Women tend to like cardio more than strength training and sometimes do so much, they risk injury, overtraining, losing muscle and hitting weight loss plateaus.
• Working at a low intensity: Some women have too many workouts in their 'fat-burning zone', or working at a low intensity.  However, working at a higher intensity for 1-3 workouts a week can help you burn more calories, which is what you need to lose weight.
• Neglecting other parts of their programs: Many women skip strength training because they're afraid they'll bulk up and they don't think it actually helps them lose weight.  However, strength training is key for changing your body composition, which puts you on the road to weight loss.

Help I'm Walking And Still Not Losing Weight

How Many Calories Do I Burn Walking?

Each mile you walk burns between 55 and 140 calories, depending mostly on your weight, with speed and technique being secondary factors.

How Can I Burn More Calories Per Mile?

There are a few techniques you can use to burn more calories for each mile you walk. Some of these are easier than others, and they each have their benefits and drawbacks.

• Use fitness walking poles to increase your calorie burn per mile, as you use the muscles in your arms as well as your legs.
• The more you weigh, the more calories you burn per mile. As you lose weight, you are burning fewer calories per mile. Some walkers add weight belts or weighted backpacks to increase their calorie burn. Be careful in doing this. Don't throw off your posture or put more stress on your joints. For those who are losing weight and whose body is used to carrying around more pounds, a weight belt would be a more natural way to carry more weight.
• Once you begin to lose weight, you will find yourself speeding up. An extra 20 pounds can really drag you down. You may burn fewer calories per mile, but you'll be able to cover more miles in the same period of time. That can work out to more calories burned per walking workout.
• The body needs some time to mobilize the processes that dip into your fat stores for calories rather than just burning the simple sugars readily available in your cells. If you walk fast, always begin with a 10-minute warm-up at a moderate pace to get your body into fat-burning mode. 
  If you don't add exercise while dieting, your body doesn't just burn fat, it also burns muscle. Dieters can end up in worse physical condition after the diet than before. Sitting still for much of the day is also being recognized as its own health risk.

  Good News for Physically Active Dieters

  If you build muscle while dieting, you are increasing your metabolism. Those muscles burn a few more calories even while at rest, even while sleeping.
  If you have just taken up walking or have begun to racewalk, you are building muscle. If you have always been a walker, you should now add some strength exercises to build muscles while dieting. Upper body exercises are recommended, as walking will not build your upper body. Walking is a weight-bearing activity and will help prevent osteoporosis as you age.

  You Still Need to Watch What You Eat

  If you have increased your walking and the scales are still going up after a month, you need to look at what you are eating. You need to take in fewer calories. There are many strategies and diets to do this, but do it sensibly and with an eye to maintaining good nutrition.
  Explore what the right number of calories is for your level of physical activity and your weight loss goal. Use a weight loss calculator to find the right number. Then use a recipe and nutrition calculator to analyze your favorite food to ensure you are eating what is best for health as well as weight loss.

What Food And Beverage Should I Avoid When Trying To Lose Weight?

There is no secret here. Foods higher in calories should be avoided as well as meals that are completely carb based. If you were to break your plate down into quarters: one quarter should be a protein (chicken, beef, fish, etc.), one quarter should be a whole grain or complex carbohydrate (brown rice, wheat bread, sweet potato), and the final two quarters should be veggie based (you can go crazy here with types of veggies, just be sure not to douse them in sauces). Many of us tend to drink their calories: coffees, sodas, juices, and alcohol; Minimizing them can change your body significantly.