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5 Healthy Weight Loss Tips for Women

weight loss Jan 04, 2020
 

If you have weight loss goals, you’re in the right place, girlfriend! The internet can lead you to believe weight loss is this big scary, painful process. But it doesn’t have to be! Heck, it can even be fun if you do it right. 

Healthy weight loss is gradual, and the dieting and training regimen you use to get there should be realistic and definitely not drain your energy.

Your diet and training shouldn’t take over your life!

You have family, a career, friends, hobbies, and so much more to you than your fitness goals. Your fitness routine should complement that life, not take away from it. 

That being said, here are 5 healthy weight loss tips to help you get started.

1. Track Your Macros 

There are so many fad diets out there, and almost all of them involve eating certain foods and eliminating other foods. There are a lot of things wrong with this strategy:

The types of foods you eat do not create weight loss. The calories you consume do. While it’s important to consume whole nutrient dense foods, do not let the internet make you believe that this alone will make that scale drop. You could eat nothing but salads and GAIN weight. 

The next problem with this strategy is that food elimination creates a very poor relationship with food. It’s not healthy for us to have guilt around what we eat and label foods as “good” and “bad.” 

This often leads to a weight rebound because it’s hard to sustain strict dieting rules for long - especially when they require you to give up foods you love! Many women who attempt to follow this stricter dieting strategy end up caving at some point to enjoy the foods they miss and crave, which leads to a spiral of guilt and totally falling off the wagon.

Tracking macros allows you to continue eating the foods you love in amounts that make sense for your goals. This means no crazy cravings, no strict rules, and a very sustainable, balanced healthy lifestyle.

You will start to notice that women who try out stricter dieting regimens get stuck in cycles of starting and quitting over and over, and they struggle to maintain any weight loss results in the long term because of it. 

The women who do see long term changes do so because they have made small, realistic changes that they can adhere to in the long term. You can learn more about tracking macros and the benefits HERE.

2. Do not take things to the extreme to get results faster.

I’m not a fan of taking nutrition and training to the extreme period. But especially to start, I notice that women often want to take things from zero to hero. They drastically reduce calories and add in so much cardio it makes my head spin! This strategy isn’t just unhealthy, it’s ineffective in the long term. 

Counterintuitively, the trick is to gradually reduce calories and increase cardio over time. If you take things to the extreme from the start, your metabolism will quickly adapt to this new regimen and you’ll hit a weight loss plateau MUCH quicker.

Plus, it will feel extremely hard on both your body and psyche. You’ll probably suffer from low energy levels, which will lead to worse workouts, which will lead to less calories burned anyways. Moral of the story, the extreme training and diet might feel harder but it’s not increasing your results by any means. 

3. Don’t get TOO caught up with the scale.

A lot of times we think our focus is weight loss when, what we’re really aiming for is fat loss. You can completely transform your body without seeing the scale drop significantly. That’s why you shouldn’t freak out and quit if the scale isn’t moving as fast as you like! You could be making huge changes to your body composition by increasing muscle mass and losing fat. 

The scale is a great tool and definitely one that you should use often to measure your progress. There are, however, several other great strategies for gauging progress. These include measuring your waist, body fat testing, changes in gym performance, and my favorite… PICTURES!

Pictures are SO important for measuring progress because you can see the changes in your body whether the scale is showing them or not. 

Your weight doesn’t tell the whole story, so use it, but don’t let it discourage you. 

4. Be consistent

This is SO important. Ultimately, consistency is what will make or break your results. Your daily habits are what creates your transformation (or lack of it!) If you only make it to the gym here and there, with no real set weekly routine, the probability of seeing long term change is little to none. 

That being said, if you realistically can only workout 3 times a week for 30 minutes- fine! Organize your training split properly for 3 days a week and STICK TO IT.

The person that works out 3 days a week every week for a year is going to see FAR greater, longer lasting results than the person who works out every day for 2 weeks and then quits from exhaustion.

Take things slow but don’t quit or flake out! Set realistic expectations for yourself and really stick to them. Slow and steady wins this race every time.

5. Get guidance!

If you’re confused on how to start or just feeling overwhelmed, ask for help!

It is important that you train and eat smart for your goals, age, time availability, current activity level, and metabolism. If you want to skip the trial and error and get an exact roadmap to reach your goals, I highly recommend working with a coach.

It will save you a lot of time trying to figure things out on your own. Plus, it adds accountability, which leads to better consistency and better results.

Are you ready to get the guidance you need to ensure success?

I've been helping women just like you lose weight and build muscle with an easy to follow flexible diet and FUN, time efficient resistance training routine. 

If you're ready for the rest of my training and nutrition secrets and want to transform your body the fun way, APPLY HERE for 1:1 coaching. 

We will work together to identify your short and long term goals, time availability, likes and dislikes, and create a program that gets you to your goals in 90 days. I will be there to coach you every step of the way so we can get you better, lasting results. 

Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU.

If you're immediately hearing yourself say things like "I'm too old, I'm too tired, I don't have time, it won't work for me" STOP. That's your ego trying to hold you back from the life and health transformation that's TOTALLY possible for you.

If we wait for the perfect time and circumstances to pursue our goals, we'll be waiting for the rest of our lives. Choose to start now. 

To Your Good Health & Success,

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