Intro to Perfect Weight Loss Programs for woman
Well, well, well ladies. The end of summer is fast approaching. But fear not. There’s still time to get into shape for what little Sun we get!
The lockdown has been tough on all of us. And we’ve all been naughty here and there. Such as indulging in that tub of Choccy ice cream, or that one glass of Rosé too many.
But not to worry. In this article I’m going to present my favourite weight loss programs for woman. That I’ve personally used on my clients for years!
You’ll be surprised by how simple it really is. With all the misinformation out there, getting into shape can be a nightmare. With ‘experts’ saying; “No carbs” one day or “Keto diet only” the next!
It truly can be confusing, but with these weight loss programs for woman. It’s going to be as simple as possible. So you can get started fast!
Understanding how Dieting Works
Often weight loss programs for woman are filled up with just nonsense! In all honesty weight loss, or to be more specific; fat loss. Is really just about being in a calorie deficit for a long enough time. Calories in, Calories out!
What does Calories in & Calories out mean?
Calories in means how many calories you consume, by way of food and drink. Calories out means, how many calories you use as energy during movement or just to survive!
What is a calorie Deficit?
A calorie deficit is where you have consumed fewer calories than your body needs to maintain itself. This will cause your body to go into your fat supplies to supplement as energy. This is the basis of any diet.
How can I get into a calorie deficit?
There are only 2 ways of getting into a calorie deficit no matter what anyway tells you! Move more and eat less! It really is that simple. The larger the deficit the more fat you will burn.
Eating for a Deficit – Weight Loss Programs for Woman
It is critical when dieting, to always make sure you’re in a deficit or else there is no point! Most weight loss programs for woman make diets so boring. You can eat chocolate all day but as long as you’re in a deficit you’ll still loose weight! But FYI please don’t do that…
How do I know how many calories to eat?
A quick Google search of ‘calorie calculator’ and you’ll find your answer. Pick the weight loss option and input your details.
What can I eat?
Weight loss programs for woman are often so restrictive! It really confuses me when all that matters is calories in, calories out. So why just eat plain Chicken breast and Broccoli. Eat anything you want as long as it’s in your calories. That doesn’t mean there aren’t guidelines.
How do I know how many calories I’m eating?
You’ll be able to find the exact measurements of the food you’re eating by weighing up everything. Or by reading off the back of the packet. If there’s no nutritional info, do a quick Google search!
What are the guidelines?
The guidelines I generally give to my clients and use myself are. To keep the protein high, eat low calorie dense foods (low calories but large volume). Avoid liquid calories, there are plenty of diet sodas out there! And finally to enjoy your food!
Make yummy things you can consistently eat and not hate!
Exercising for a Deficit – Weight Loss Programs for Woman
Exercise is another tool we can use to the further the calorie deficit we amount each day.
How much exercise should I do?
It seems in many weight loss plans for woman, the emphasis is all on exercising. Well believe it or not, abs truly are made in the kitchen. However, that doesn’t mean we shouldn’t exercise!
What exercise should I do?
‘LIIS’ (low-intensity steady-state) Cardio is going to be your main form of exercise. As this gives you the most bang for your buck in terms of energy retention, difficulty and results.
How many calories will I burn?
This depends on your body weight, intensity and duration. So there is no way to know exactly. But for around 30 minutes of jogging outside, you should burn around 300 calories.
What is LIIS Cardio?
LIIS cardio covers all type of low intensity cardio more focused on duration. Such as jogging, cycling, walking or skipping.
How much LISS should I do?
You can start out doing some kind of LISS every other day or once every 3 days. And then you can train more often once you’re used to it. Always try to do better than last time.
What does do better than last time mean?
Better than last time means, each time you train try to go further or faster than before. With this you’ll never plateau in terms of progress.
Weight Loss Programs for Woman – Meal Ideas
Here are a few meals and snack ideas I live off and love! They keep me full and are so tasty! You can try them out yourself. But if you love eating something, just adjust it to make it work in your calories.
1. French Toast
Total Calories: 380
- 3 pieces of White bread (90 calories per slice)
- 200ml of Egg Whites
- 2 Vanilla Extract drops
- Zero Calorie Maple Syrup
- Zero Calorie cooking spray
Mix the Egg Whites, 2 vanilla extract drops and a few shakes of Cinnamon into a bowl. Then soak the bread into said bowl until it has absorbed all the mix. Then place the bread onto the frying pan and wait for it to cook on both sides!
This French Toast is my go-to breakfast meal! It tastes amazing, is low in calories and is so satiating!
2. Garlic Chicken Salad
Total Calories: 389
- 200g Diced Chicken Breast
- Garlic Salt
- Mixed Herbs
- 50g Eat Lean (brand) Low calorie Cheese
- 100g Spinach
- 100g Tomato
- 100g Cucumber
- 100g Mushrooms
- Low calorie dressing (10 calories per tbsp)
- Zero calorie cooking spray
Add your Garlic Salt and mixed Herbs to your Chicken breast and rub it in thoroughly. Chop up your non leaf vegetables and cheese, then add everything to a big bowl. Once your Chicken is cooked add it to the bowl and top it off with your dressing.
This salad is truly a God-send! Most salads just taste like you’re eating grass. But I honestly love this!
3. Cheesy Beef Wraps
Total Calories: 542
- 2 Low calorie medium-sized wraps (120 calories)
- 50g Grated Eat Lean (Brand) Cheese
- 150g 5% Fat beef
- 100g Spinach or Lettuce
- Low calorie Ketchup
Cook your Beef until it gets to a Grey-ish colour. Add your leafy vegetable of choice to your wraps, add your Beef, Cheese and then finalize it with a squeeze of Ketchup. Viola!
Cheesy Beef wraps, how can you go wrong! Though it’s not quite Nandos these wraps certainly are delicious and are low in calories!
Summary of Meal Ideas
As I mentioned before, these are just ideas! Eat what you enjoy, what fills you up the best. But most importantly what keeps you happy in a calorie deficit.
You shouldn’t feel like you’re in a restrictive diet. It’s all about sustainability and enjoying the process.
Tummy Toning – Weight Loss Programs for Woman
Though cardio is the most important thing in terms of weight loss programs for woman. You can still strengthen your core muscles to give them more of a ‘pop’ effect.
When should I do these exercises?
You only really need to do these ab exercises once you can actually see them! If you can’t see them ab exercises are not your priority right now, a calorie deficit is.
How often should I do this workout?
You can perform this workout 3x a week.
How do I get better than last time?
Record your reps/time of the exercises in an app or just on paper and do better than last time.
Tummy Toning Exercises Workout Example
Get in the press up position but put your forearms on the ground instead of your hands. Keep your body straight and squeeze your Abs and your Glutes.
Hold for as long as possible. Repeat for 3x sets,
2. Russian Twists
Sit on the floor with the pressure on your bum, and your feet slightly raised off the ground. Now link your hands together over your belly button, and twist your upper body side to side whilst keeping your hips firm and straight.
Until failure (as many as possible). Repeat for 3x sets.
3. Leg Raises
Lay on your back and hold something behind your head such as a Table-leg for support. Your body and arms should be flat. Now raise your legs up until your body makes a 90 degree angle. Then lower your legs back down, and so on.
Untile Failure (as many as possible). Repeat for 3x sets.
Summary of Tummy Toning
These few exercises are just some simple examples of what to do. But the main thing is to focus on getting rid of the fat. That’s going to expose your abs. Ab training is just the icing on the cake!
Conclusion of Weight Loss Programs for woman
We’ve gone through all the dos and don’ts of weight loss programs for woman.
It’s really as simple as I’ve said. Calories in and calories out. That’s it. It’s a shame now days weight loss programs for woman tend to over-complicate things so much. Most likely due to saturation in the market.
Eat in a calorie deficit, move more, enjoy your food, stay satiated and keep at it, you’ll get there. I promise you that.
It’s all about sustainability, commitment and consistency. And one more thing, Enjoy the process! There’s no need to over-complicate things. Keep it as simple as possible.
Well that’s all from me for now. Thanks for reading! Now take this knowledge and be the best you possible. See you next time at FIT PIIT!