Here we share some fitness and health advice for women, starting with a look at the importance of regular exercise, then we look at some common problems that modern women are facing, some advice on weight loss and healthy eating, and then finally some advice for women entering the menopause. If you are looking for advice on losing post-pregnancy weight, then read our articles How To Lose Baby Fat – Mom’s Workouts and our most popular article, Start Losing Weight Today.
Women Should Get Fit To Improve Health
Without doubt the best advice for anyone looking to improve health is to get fit and lose weight. However, if for some reason you can only do one, which is best? In a study published in Medicine & Science in Sports & Exercise in 2010 it was argued that women should focus on improving fitness rather than simply dieting to lose weight. This is something that MotleyHealth wholeheartedly agrees with!
The study followed 11,335 women over a 35 year period. Several biometrics were taken, including BMI, waist circumference, waist to hight ratio, waist to hip ratio, body fat percentage and fitness.
Results of the study found that regardless of the level of fat in a women, increased fitness improved health in terms of a lower mortality. Fit women with a higher body fat percentage were not at greater risk of death than fit women of a normal weight either, which suggested that fitness was of greater importance to long term health than weight.
The study found that fit women with high body fat percentage, high waist circumference, and high weight to height ratio had no greater risk of death compared with fit–normal-weight women. So being overweight did not make any real difference to life expectancy so long as the individual is fit.
This is possibly one of the most important (and overlooked) pieces of research in recent years into health, fitness and weight. Many women start to gain weight as they age. It is common for muscle tissue to reduce and fat levels to increase. People tend to become less active and this means that less food is needed, although diet is rarely adjust before weight gain commences.
The result is usually that a woman will “go on a diet”. Men and women really differ when it comes to weight loss as a majority of men will increase the amount of exercise they do to try to lose weight. Women are far more likely to try to lose a few pounds by making some dramatic changes to the way they eat.
However, the research suggests that although this may result in some fat loss, it does not make the dieter significantly healthier. A better solution is to start an exercise program and make every effort to get fit. Just taking the time to walk for 45 minutes every day will improve fitness and reduce body fat. If you can do a few more intensive workouts during the week, such as an aerobics class or go to the gym or swim then fitness levels should increase quicker.
One problem with the fitness route to health and weight loss is that many people tend to give up on fitness too soon as they expect more rapid result than are really possible. Fitness is about making your heart, lungs and whole body healthier and fitter and goes much deeper than just reducing the amount of fat you happen to be carrying.
Young Woman Urged to Take Up Sports and Exercise Too
A study published in 2011 investigated why some young women do not gain weight while others do. In the study 8,726 young women aged 18 to 23 years were followed. Over a 4 year period more than half of the women gained weight. The woman had their BMI, height and weight monitored. Their physical activity levels and diet was also monitored as well as other lifestyle factors such as alcohol consumption and socio-economic status.
41% of the women gained weight
In the 4 year study 41% of the women gained weight after their teenage years. 15% managed to lose weight and the remaining maintained their current weight.
There were some patterns amongst those who managed to maintain their weight. Generally, successful weight management was more common in women who:
- Start managerial or professional careers
- Are not married
- Still studying
- Not mothers
- Generally more active (spend less time sitting)
- Healthier diet (consume less takeaway food)
Many women do put on a significant amount of weight as they transition through adolescence to the late teenage years and then adulthood. There are many reasons why women tend to gain a lot of weight at this stage in life and the most common reasons are:
- The increase energy needs during puberty create a habit of eating more calories. Once puberty ends weight gain starts. A woman’s calorie needs are highest between the ages of 14-18 years.
- Women tend to play much less sport once they leave school and become less active.
- Those that get married and start families tend to stay at home where food is a constant temptation.
- Increased disposable income leads to more takeaway food and convenience foods that are high in calories and low in nutrition.
- Women gain weight after pregnancy and do not lose it.
The study also found that young women who are already overweight are likely to gain even more weight. The study concluded that for long-term weight management women need to start learning how to manage their weight during their teenage years.
Only through a combination of enjoyable exercise and a healthy diet can body weight be successfully managed over the long-term. It really cannot be emphasised how important it is to learn how to stay in good shape from an early age. Most women do not start to investigate how to manage a healthy weight until it is already too late, i.e. they have already gained weight.
6 quick tips for staying slim after your teenage years:
- Learn to prepare healthy meals as soon as possible
- Read advice on good nutrition and diet
- Find a few fitness activities that you enjoy
- Encourage friends to exercise with you
- Exercise no less than 3 times a week
- Keep a close check on your diet and weight so that you can take action quickly
These tips may sound simple but that is because it really is easy to stay in shape if you are motivated and organised. Most weight gain occurs due to lack of planning. A combination of junk food being bought instead of meals being prepared, and no exercise done because “there is no time“. There is always time for exercise and healthy cooking, you just need to plan it into your daily schedule.
Women are Developing “Wine Class” Bellies
For many women regular binge drinking is leading to an increase in women’s waist lines.
Whereas in the past only men suffered noticeably from the beer gut, more and more women are finding that they are putting extra fat on around their waists, rather than around the bottom and thighs, which is the natural place for women to accumulate fat.
This fat on the waist is far less healthy than the fat found on the thighs and hips. Visceral fat surrounds the internal organs which gives the beer gut.
It is thought that when visceral fat builds up to high levels risk of heart disease and diabetes increases dramatically.
The fat is literally strangling the internal organs, reducing the efficiency and ease at which nutrients can pass and can result in long-term health problems.
The new shape that women have started to develop even has a name now – “The Wine Class Figure” – named really because increase bellies in women are often as a result of increased consumption of wine when out socializing, and entertaining clients.
Jacqui Lowdon of the British Dietetic Association says that women who are watching their waist line need to watch their wine glasses. Sound advice but something that many business women, especially, find very hard to implement.
For many business women especially business networking involves socializing in the evenings and drinking alcohol. It is practically assumed that you will drink and socially unacceptable to be an abstainer in some companies. It is this cultural change that women have experienced in the last 30 years that is causing such an increase in the “wine gut”.
Losing Fat and Tummy Toning
How to get fit, lose weight and flatten your tummy fat? That is the million dollar question! Understanding the secret of losing fat is the first step to achieving a lean and defined abdomen. All the stomach exercises in the World will not make your stomach flat if you do not burn the fat off first.
Many people accumulate some tummy fat, especially after having children. This tummy fat is often called baby fat, and losing it can be very difficult for some people.
Localized fat in the abdomen is a big problem for many women. Although men tend to have more fat around the waistline, what we call a beer gut, many women do develop a pot. Poor diet is always the cause – too much sugar and junk food. Emotional eating for women is like beer drinking for men. The small pleasures of life make us fat!
Fat loss can be painful and slow but it is worth it. You will feel better, boost your self-esteem and be healthier for it. Here are the main weight loss tricks that you need to follow to get a flat stomach. Not everyone wants solid ripped abs, but if you just want to lose some inches around the waist these fat loss secrets will help.
Diet, Food and Appetite
Take Control of Your Emotional Eating
Many women are victims of emotional eating. If you are feeling stressed at work you grab some chocolate and a coffee to calm down, if you have a difficult day at home the cookies and junk food comes out at night after the children have gone to bed.
If you are suffering a lot of stress you often will not realise that you are eating until after you have finished. Emotional eating can increase your daily calorie intake by up to 50%.
How to stop? First, take control of the food situation in your home. Hide away your cookies, stop buying junk food, eat a healthy protein rich diet that curbs appetite. Also set yourself tasks.
If you feel like you really want to have a cookie, go for a 5 minute walk instead, or do some exercise for 10 minutes, have a shower, anything to take your mind off the food. Some of us will re-program ourselves so that the cravings diminish. However, as soon as you cave in to the cravings you will have to start again.
Only Eat Nutrient Rich Carbohydrates
Eat less refined carbohydrates and increase your low GI vegetable intake. High consumption of carbohydrates increases insulin levels which affects metabolism. Consumption of excess carbohydrates is quickly converted into fat.
Try having a balanced diet with a good mix of protein, carbohydrates and vegetables. Your source of protein should be the size of a deck of cards, carbohydrates the size of the palm and the majority of your meals should consist of low GI vegetables.
There are 2 new diet plans that both tackle the carbohydrate problem very well to help you lose weight:
- The Paleo Diet (also known as the Caveman Diet or Stone age Diet)
- The Dukan Diet
Stop Drinking Alcohol
I’m sure most people know that alcohol can cause weight gain, but I’m sure they do not know the magnitude of the effect that alcohol can cause. Alcohol in excess can actually increase the size of the stomach.
Most alcoholic drinks are full of energy in the form of carbohydrate and sugar. As soon as alcohol enters your system you stop burning fat.
Cutting back on alcohol is one of the key rules on how to lose weight. If you drink a lot and have gained fat, then reversing this situation requires that you also reverse your drinking habits.
Fitness and Strength Training
Do Intensive Exercise and Weight Training
The quickest way to lose weight is to combine exercise with a good diet. Aim to exercise at least 3 time per week for 30 minutes, although it would be best to workout 5 times per week.
This may not seem a lot, but you must ensure that all of your exercise workouts are intensive. If you are not sweating and panting after 5 minutes then you are not working hard enough.
Weight training is an excellent way to burn off tummy fat and boost your metabolism, and it is certainly not just for men. Read this Truth About Six Pack Abs Review to learn how weight training can help you to burn fat.
5 Day Per Week Fitness Routine
- Monday: Intensive Cardio Routine on a Cross Trainer, Exercise Bike, Rowing Machine or jogging/sprinting. This intensive cross training workout is ideal.
- Tuesday: Weight Training. Perform squats, bench press, shoulder press, dips and tricep extensions.
- Wednesday: Gentle exercise such as yoga, swimming or Pilates. Toning and stretching.
- Thursday: Intensive Cardio Routine
- Friday: Rest
- Saturday: Weight Training. Perform pull ups, chin ups, inverted rows, dumbbell curls and dumbbell rows
- Sunday: Rest
Resistance Training For Women Does More Than Just Tone Muscles
The latest studies into the health benefits of resistance training has shown that weight training has many benefits for women that are not provided by more traditional cardio workouts.
Researchers at the University of Missouri–Kansas City published their recent findings in the American Journal of Lifestyle Medicine.
For some time now sports fitness professionals have known that resistance training provides many benefits, however the commercial nature of the fitness industry has meant that women’s demands for aerobic activities has sidelined the promotion of weight training for women.
However, resistance training has many health benefits for women of all ages and is a very effective way to tone and sculpt the body. See our article on strength training for women.
One of the main benefits for women is the ability of regular weight training to prevent a reduction in bone density, something that many post-menopausal women start to suffer from.
Older women who were encouraged to perform weight training exercises were found to have improved mental wellbeing as a result, as well as increased mobility.
It was not just elderly women that benefited though, students who started weight training were found to feel more confident about the way they looked. Fewer women in the weight training group were concerned about the way they looked.
There are two barriers between women and weight training. The first is that many women still think that they will “bulk up” if they perform resistance exercises. This is a classic myth of weight training – women do not bulk up. However, another barrier is the fact that in many gyms the weight training area is traditionally the mens area, and many women still feel uncomfortable exercising in a male dominated area.
Weight training is a very rewarding fitness activity, it can help younger people to feel and look better and it can also improve mobility for older generations. Weight training is without doubt a very healthy form of exercise so long as basic safety precautions are taken.
Exercise with a Friend
A study in June 2010 by Diamond found that people who workout with a partner lose more weight than those that workout alone. However, this only really works for women who workout with a friend.
On average a woman will lose 10 pounds (4.5kg) more if they exercise and diet with a female friend. 20% of women that exercise alone do not lose any weight at all.
A study carried out by Diamond Car Insurance examined the exercise and dietary habits of 3000 women. A staggering 61% of these women hardly ever did any exercise at all by themselves, but they were more likely to exercise with friends.
Women also become competitive when exercising with friends so push themselves harder than they would if exercising alone. One of the best ways to workout with a friend or partner is to do circuit training workouts together. Or if you are feeling really brave then get some gloves and pads and do some boxing workouts which will bring out the competitive spirit in you and get your heart thumping and your fat burning systems fired up.
Women are at an advantage because they are naturally more social than men. When women are exercising with friends they consider it as much of a social experience than exercise. They essentially forget that it is all hard work and enjoy the time exercising.
The effect of exercising with a friend is like a psychological push (pushing is one of the 8 secrets of successful weight loss). Also when exercising with a friend or partner you become more focussed as you are less likely to become distracted.
70% of women that exercise with friends admit that exercise seems more like fun than work. Many do talk too much during a workout and fail to workout at maximum intensity though.
People that workout with their partner are also more successful in weight loss. If you are interested in finding new ways to workout with your partner or friends then we recommend that you look at the Great Shape Up Program which provides an excellent gym workout to help you lose weight and tone up.
Postmenopausal Weight Loss Diet
High protein diets can help postmenopausal women the lose weight. Also, a study in 2010 indicated that women who consume a diet high in refined carbohydrate are at greater risk of developing heart disease (Campbell, 2010). So more protein is once again the greatest dietary tool to losing weight.
High protein diets are required to prevent loss of lean muscle tissue. Loss of muscle becomes a greater problem in senior citizens that are dieting and it can become harder for them to regain that lost muscle after losing weight.
However, care must be taken when following a high protein diet. Researchers from Purdue University, Indiana, have discovered that a high protein diet in postmenopausal women can lead to a lower bone density.
Calorie Reduced Diet
Researchers at Purdue examined 2 weight loss studies. The first followed two groups of women who were put on a reduced calorie diet. Each woman was eating 750 calories a day less than their recommended daily allowance with the aim of losing 1.5 pounds per week over a 12 week period. The goal being to lose 18 pounds.
One group ate a vegetarian diet with most protein from eggs and dairy and the other ate a higher protein diet with protein from pork, eggs, dairy and poultry. Average weight loss per woman was 19 pounds in 12 weeks, which meant that almost all the group were successful in losing weight on the calorie restrictive diet. However, the women who ate more protein to lose weight lost more bone density.
Calorie Restricted Diet
In the second study a group of women were all put on a 1250 calorie a day diet, regardless of their total body weight at the start of the study. The diet lasted for 9 weeks. The women were divided into 3 groups. One group had 250 calories a day from lean beef, another 250 calories from chicken breast and the third 250 calories from cookies, chocolate and sugar.
All the women on the 1250 calories a day diet lost weight but the women on the high protein meat diets lost bone density.
“Purposeful, moderate weight loss is an effective way for overweight postmenopausal women to improve their health and well-being. However, research shows that older women are at risk of losing bone when they lose weight, and our findings highlight that amount and sources of protein are important to consider when choosing a weight-loss diet. Each individual needs to evaluate, or consult with a dietitian about how to achieve and sustain a healthy body weight and body composition, including muscle and bone.” Dr. Campbell, Purdue Uni.
These studies provide vital information for postmenopausal women who are wanting the lose weight. However, in neither study was there any research looking at the effect of performing weight-bearing exercise while also dieting.
Other past studies have shown that postmenopausal women who perform regular weight training exercises increase their strength and bone density. As protein is the key to building muscle and strength for older people, a higher protein diet with plenty of meat and eggs should be the best way to lose weight and remain healthy.
Finally it is worth mentioning that being overweight generally poses a greater risk to health than a reduction in bone density, so women should not use this study as a reason to not lose weight. Losing excess fat is also a very quick way to improve overall health, as visceral is an accumulation of fat around the internal organs that can lead to many health problems. Losing weight is the most effective way to improve quality of life, especially for senior citizens who experience a reduction in muscle mass which leads to a reduction in mobility.
Motivation, Willpower and Success
Losing weight and getting a fit and healthy body is a long-term goal for most people, so persevere and not give up. By following a weekly fitness routine it becomes easier to commit and after a while it becomes natural for you to get out and exercise.
Remember the 8 secrets to success which apply to weight loss as well as business. Find a female friend to exercise with – research recently showed that women who exercise with friends lose more weight.
You can do it, we know you can, and we are here to help. Got a question? Just ask below.
References
- “Cardiorespiratory fitness, adiposity, and all-cause mortality in women.” By Farrell SW, Fitzgerald SJ, McAuley PA, Barlow CE. Published in Med Sci Sports Exerc. 2010 Nov;42(11):2006-12. Abstract: www.ncbi.nlm.nih.gov/pubmed/20351588
- “Resistance Training for Women’s Health“, by Lisa Terre, PhD. Am J Lifestyle Med. 2010;4(4):314-316. © 2010 Sage Publications, Inc.
- “Who does not gain weight? Prevalence and predictors of weight maintenance in young women” by Ball, Kylie, Brown, W. and Crawford, David. Published in International Journal of Obesity (2002) 26, 1570-1578. doi:10.1038/sj.ijo.0802150 Abstract.
- “Successful dissemination of a community based strength training program for older adults by peer and professional leaders: the People Exercising Program“. Layne J, Sampson S, Mallio C, et al. J Am Geriatr Soc. 2008;56:2323–2329
- “Resistive training and long-term function in older adults”. Brandon L, Boyette L, Lloyd A, et al. J Aging Phys Act. 2004;12:10–28.
- “Weight training and body satisfaction of body-image-disturbed college women”. Depcik E, Williams L. J Appl Sport Psychol. 2004;16:287–299.
- “Women who work out together are far more likely to lose weight” – Diamond.co.uk Press Release. 10th June 2010.
- Protein Intake, Weight Loss, and Bone Mineral Density in Postmenopausal Women. Wayne W. Campbell and Minghua Tang. J Gerontol A Biol Sci Med Sci (2010) 65A(10): 1115-1122 first published online July 6, 2010 doi:10.1093/gerona/glq083- Abstract
Yeah that is exactly what I have, a beer belly. The rest of my body is not big at all so you can imagine how it looks…horrible. I never had a stomach, it was always flat and even with the rest of my body. Beer puts your whole body out of shape even to where you have fat under your chin. I had to slow down and start back exercising. Wish me luck. I will give an update in 3 months.
Beer bellies are actually pretty dangerous with regards to health. Fat on bums and thighs is subcutaneous fat (fat under the skin) whereas a beer belly is caused by visceral fat, which is fat that accumulates around the internal organs. This is what causes disease. So yep, get exercising, burn it off, and go easy on the booze!
i have 4 children, & i am 24… I have around 70lbs to lose, more than half of all my weight is in my belly.. I hope to lose all this weight, by the time i reach 25.
If you work hard and can maintain a weight loss of 2 pounds per week then you could do it in 35 weeks, which would mean being in shape for next summer.
I’m 16 and I am around 125-130lbs but I am only 5’2!! Most of the fat are either on my butt or belly, I want to be in shape for the dance in Febuary. (Fitting into an ideal dress)
Healthy diet and plenty of exercise is the key. What are you doing now, and how is your diet?
Hi I’m 25yrs old i just had my baby 7 monts ago but it seems as though i cant lose my belly fat. im 5’3 weight 140lbs i have a wonderful shape. other than my stomach fat and love handles on my side. my question is what would be a good way to lose my stomach fat?
Hi Colletta. Diet and exercise is the best way to lose stomach fat. If you are breast feeding this is harder. If not then you need to reduce calories, eat a healthier diet, cut sugar, and do regular exercise. Work the whole body, and work hard.
I am 26, and have a 9-month-old. Before I got pregnant, I weighed 100 lbs, and I am 5’8″… very skinny. I gained 55 pounds when I was pregnant. All the weight I gained with the baby went to my torso. Needless to say, I am left with this gross belly. My arms and legs are still stick-like. So I want to know how I can just target my belly for losing the fat. I am worried about looking too skinny, but I want to lose this belly fat. The only excercise I’ve done is on the elliptical about 4 times a week. And no special diet, I just eat whatever. Nothing really fattening, though. But, now I am determined to lose it before my hubby comes home in 2 months. Can you help?
Hi Angela. OK, first, lets look closer at the diet. You say “Nothing really fattening” – what does this involve? To lose weight you need to ensure that your diet is very lean. As you are naturally a small frame then you calorie needs should be less than normal, although you are taller than the average woman. To start with look follow a low to medium (but mostly low) GI diet. This means stopping bread, fruit juice, pasta, white rice, cakes etc. There are lots of foods which are fattening when consumed to excess that appear healthy. Fruit juice is one classic example – excess fructose turns to fat.
As for exercise, 4 times a week on the elliptical is good – but, how are you using it? If you are going at a steady pace for 30 minutes then they may not be enough. You need top push yourself hard, perform high intensity intervals.
As you are concerned that your arms and legs are thin then the best answer is to start performing bodyweight exercises. Push ups and squats will build arms and legs, as well as shoulders and back. Don’t worry you will not bulk up – just get stronger and toned. A good home exercise to work the legs, core and arms is the yoga sun salutation. Repeat as many times as you can to build up muscular endurance and flexibility.
It is important to ensure that your diet is balanced to aid muscle growth while avoiding gaining more fat. So for this you need to eat more protein and healthy fats while reducing carbohydrates, especially refined carbs.
There is no reason why you cannot exercise every day to some extent. Maybe stick with the 4 elliptical sessions, make sure at least 2 are high intensity workouts with at least 5 sprint intervals, one can be a longer session. Then 3 days a week perform circuit training exercises to help build strength in the upper body. If you increase the resistance on the elliptical machine this is going to increase leg/thigh strength so should solve your stick-like leg problem.
In 8 weeks you can possibly lose around 20 pounds if you really work hard and eat a healthy, lean diet. The key is diet combined with full body exercises – do not waste time performing crunches to “burn stomach fat” as it will not work like that.
Thank you so much, I think this will help alot!
Just had a baby girl 3 months ago I had in mind 2 get a belly bandit but never did. I want to get my belly flat but I think its too late for the belly bandit. So I was wonderning what should I eat and what kind of work out should I do?
Hi Kenya, I really think that you would do well to follow the diet and exercise tips in the article. That is, eat a low GI diet (which means no bread at all) and do the weekly exercise plan we provide.
Alternatively you could dive in to the MCD Weight Loss Plan which promotes a similar diet and more intensive and more varied exercises. Also the advice that we gave to Angela will help too.
I have have gained a lot of fat around my belly and my thighs. I am trying really hard to loose it. I brisk walk for 60 mins and then do some weight training. I have been doing that for 1 month now but I do not see any results. Can you please help me with it as I need to loose the fat asap as I am getting married in december which is about one month from now. Please help me.
Hi Bala. Have you changed your diet? This is the key. Exercise only helps to tone muscles, to lose weight (fat) you need to reduce calories.
This table will show you approx. how many calories you need (brisk walking would class as low to moderate activity, weight training could make it high): https://www.motleyhealth.com/weight-loss/how-many-calories-do-you-need-each-day
To lose about 1kg a week you need to consume around 1000 calories per day fewer than your daily needs.
Do not just eat junk though, eat a low GI, high protein diet – but do not exceed calories.
I consume about 600-800 calories a day. And I brisk walking on 3 days a week rest 4 days I do squats, sun salutation and other exercises. And I do consume a lot of protein everyday. I start of my day with eggs but I only eat the egg whites and not the yolk. I do not eat junk at all. In last 2 and a half months I did loose about 11.5 kgs or 25 pounds but I still have belly fat and thigh fat and that is what I want to get rid off. Could you please help me with it? I would really appreciate your help.
Hi Bala, sounds like you are doing all the right things, so just keep on going. You may want to try increasing calories a little and increasing our workout intensity now. Losing 11.5kg is a fantastic achievement, so just keep working at it. If you do increase calories again, keep it healthy. Well done.
I am 5’2 weigh 125-130 dont have time to exercise between the working/ cleaning/ chasing my toddler. I have lost alot of weight but my pants are getting tighter? I only want to lose 5-10 more lbs and I need to lose it in my thigh/ stomach area. I usually only eat a well rounded dinner. I have been able to lose about 20-30 lbs doing this but now I’m stuck and even though I’m not gaining weight I’m getting bigger so any advice would be appreciated
Hi Amber, you have two options really. Reduce your diet more, eat healthier, smaller meals rather than one big meal. And/or fit in some exercise. You say you do not have time, but it really does not take long. Start by aiming to 100 squats a day. Do 20, rest a little, repeat, until you get to 100. That should only take you 10 minutes, you can do that before bed.
Im like Amber, I need to lose just 10 pounds Im 5’2 and and weigh 125. But my problem areas are my arms and my belly. I’m your thin but flabby girl. I look great in clothes but I cant wear a bikini. ;) I will try the 5 Day Per Week Fitness Routine to start. Any advice out there.
Hi I am 17 ( turning 18 soon), i am about 109lbs, and 4’11/5’0, although it might seem healthy, I have gained a belly over the past year, and i want to get rid of it as soon as possible! I bought a treadmill recently to help burn the calories and to get some exercising done. but i dont know HOW much calories I should burn, and if that will help lose the belly fat if sit ups wont.
An average 18 year old women of a healthy weight requires around 2100 calories low activity lifestyle) or 2400 calories (high activity).
To lose weight you should reduce calories by around 500 for 1/2 pound per week weight loss, or 1000 calories for 1 pound per week weight loss.
So, if you want to lose 1 pound per week, you should eat around 1400 calories a day when doing intensive exercise, or 1100 calories when not doing so much.
But, health guidelines suggest not going below 1200 calories a day.
What you eat is important though – balanced diet, low sugar etc. is important. Plus how you exercise – intensive intervals work best.
Hi im 18 im about 126 lbs and im about 5 ft.3-4ish im wondering how ill lose my belly its not bad, i just feel unconfortable with it as i have rolls when i sit down, i can grab fat which i hate, i want to get toned up, i need help with what i should eat i eat quite healthy most of the time, but i dont do much exercise, what exercises should i do? I cant really do outdoor exercise in this weather but have you got any indoor exercise tips thankyou!
Hi I’m 21 I have a 2 year old and after having him in 08 I lost the weight. And after getting the shot for birth control I started gaining soo much weight. I roughly weight about 145 lbs usually my weight has been 118 lbs. I gain weight in my upper body, stomach, arms, face etc. So I want to know how do I get rid of all that extra weight I’ve gained in the past 2 years? My goal is 110lbs
Hi Ana, this is very common. You have to first adjust your diet, as although the hormonal effect of the shot may increase the fat absorption, it is mostly increased appetite that you have to learn to control. But also start an exercise program to burn fat off. Getting fit really is the best way to combat the fat.
I am 5’2 and weigh 175 the problem is that i have most of my fat on my belly. I dont know what my body type is to get the best exercise because as i said my fat is mostly my stomach my hips are small and my belly “spills out” i look like a muffin top naturally. what can i do or eat to lose this belly. please help im tired of being fat and goin on yo yo diests. thank you
Hi Susie. You really need to follow a healthy and calorie controlled diet. You do not “eat to lose this belly”. Well, you eat less, and eat healthy, without starving. Really there is no such thing as a yo-yo diets, the diets are not the problem as such. You need to change the way you eat permanently. A temporary diet is just that – temporary. Exercise is important too, getting more active, playing sports or going to the gym really does help.
Your BMI is over 30 which indicates that you are in the obese range according to your body mass index. You do really need to look carefully at your entire diet, your eating habits and activity levels. Make some permanent changes. Maybe if you share what you ate and drank yesterday this may provide some insight into what you can start to change.
Hi. I am 15 years old. I am about 5’8″ and weigh about 190 lbs. Most of it is near
my stomach but I also have fat on my upper arms and thighs. I would like to get rid of these problem spots before my summer break. This year I would like to actually be able to wear and feel good in a bikini. I need fun exercises that I actually like doing and a strictish plan so I actually stay with it. Will you PLEASE help me. Thank you for your time.
Anna
Hi Anna, if you want a fun plan then really the best option would be for you to find a class that you enjoy. Whether dance, martial arts or step aerobics, group classes can be fun, especially if you go with a friend. Otherwise read our MCD Weight Loss Plan and try that, it has body weight and weight training workouts plus nutrition advice.
Im 5’7 weigh 135-140 depending on the day really, but I have a Pooch I need to get rid of. We have very little money, so no gym or fancy foods.. I was always active in high school, never ate much, but I still have a TERRIBLE Pooch help! Inexpensive, time flexible idea.(husband & I are 21.)
Hi Leigh. You do not need expensive, fancy foods to lose weight. Cheap, simple foods will help you. Eat a diet rich in fresh vegetables and some fruits, Vegetables are still cheaper than junk food. Bodyweight workouts at home are great for fitness and fat burning, and cost nothing.
So read up on healthy eating, and then chose some home workouts to follow.
I am 15 around 120 and i want to lose at least 10-20 pounds by Febuary and its January. What is the best workout for me?
Hi Maria, how tall are you, 120 pounds is not much really. Best workouts? Full body workouts with some HIIT (high intensity interval training). So squats, burpees, push ups, crunches, leg raises, jumping jacks, plus cycling/running/cross trainer sprint intervals.
Hi, I’m 30yrs old and my weight is 170, height is 5″2. I have 4 kids in all and I’m havin a problem with losing my stomach, The rest of my body is okay, I jus want to get rid of my stomach. It makes me look like as if I’m still pregnant, I have tried all types of diets and nothin seems to work. I would like to know if u have any suggestion on what I’m needing to do?
Hi Angela, you really need to look carefully at your diet. Cut out all junk food, white bread, white rice, soda, fruit drinks etc. Reduce total calories, eat a balanced and healthy diet, and exercise every day.
Hi, I just turned 19 and I am trying to get into better shape. After cutting out all sodas I have felt ten times better. I don’t crave soda at all anymore and I have lost about 30 pounds. I’m still 150 though. I am 5’7 and still have belly fat. My upper abs are alright for the most part but it’s the lower abs that are giving me trouble. I’m trying to do this navy seal work out plan but as a beginner, it’s pretty challenging. I have super bad asthma and have to take an inhaler when working out too hard. Please give me some advice on how to get my lower abs in shape. I can feel them when I flex, but I can’t see them!
London, you just need to cut on the diet even more, and keep working those abs as well as your whole body. You have seen what a change cutting soda makes, now try cutting bread and other junk food.
Hi I’m am a first time mum to a one year old and ended up with a c section. My muscles separated during my pregnancy and I have a really bad overhang of skin. I am 5 2 in height and a UK 12 in clothes but I would really like to know if this overhang will ever go away with some type of exercise at all? Please help.
Hi Jennifer, that is something I cannot advise on unfortunately. All I can suggest is that you see if you can find a doctor that can advise, maybe a specialist will be required though.
im 5,3 i weight around 105-110 and im 15 years old, im just starting to get my curves but i sorta have love handles and my stomach just has mostly all the fat on my body, its not that bad but it just makes me feel uncomfortable, i really wanna loose it, is their anything i can do ?
Hi Taylor, do you exercise? If not, start exercising.
I’m about 5’3 and the last time I was on the scales I was around 9 and a half stone, which was a few weeks ago, when I was visiting home. I started my diet of an average of 1000 calories a day as well as a twenty minute jog (some days forty depending on what I had eaten), back in November. I did drop from around 10 stone 5 to around 9 stone 7 but I’ve hit a point where I’m starting to not lose anything, maybe even gaining again due to sneaking small snacks that I had (I hate not having my scales and not being able to know for sure). After four months of running and dieting and feeling hungry (because I get hungry a lot) and watching my six skinny housemates eat whatever they please, I’m damn near close to losing it and yet I still look in the mirror and at pictures and see an awfully fat disgusting person. And also I’m worried should I ever actually reach my ideal weight of 8 stone will I have to keep to only 1000 calories a day to keep it down for the rest of my life, because I like food and I just don’t think I can handle cutting out junk food completely forever…
But anyway, I guess what I’m asking is what should I add to my 1000 calorie diet and twenty minute jogging exercise to help me lose the rest of the weight? Because It sounds awful but I’ll never be happy with myself if I don’t…
Hi Isabel, if you get fitter by improving your cardiovascular fitness and also building some healthy muscle tissue (to get toned) then you will raise your BMR (basal metabolic rate) which means you will need to eat more than 1200 Calories a day to maintain your weight. So rather than just jogging for 20 minutes a day, start doing to bodyweight workouts too. This 20 minute home workout is a good place to start.
Hi, I know i am being overly concerned but i have been in shape my whole life and whenever i gain weight it is usually to my bottom half. That weight i know how to take care of and have done it a million times. But my problem is now i have been eating bad cause i am very stressed, i know that has to stop in order to progress but the fat has gone to my stomach and hips which for my whole life has been flat. Its not a lot at all but it freaks me out that i won’t be able to get that back in shape. What is the best way to do this? My goal is to lose around 10 pounds 15 max. Thank you for your help!
It really is a combination of diet and exercise. Exercise to tone, diet to lose the fat. You must stop eating when stressed. If possible, exercising when stressed is the best option, it de-stresses you and you forget about food.
Hello I’m 38yrs old and 5’0 I can’t seem to loose this weight I’m short Iv done everything to loose but its like I gain or build muscle. Double chin wide back and a stomach please help….thanks in advance
Hi Yolanda, what have you tried so far? A good diet and exercise plan will get you fit, but you have to do the work.
Hi
I am 40 and very fit, I power walk an hour and a half every day (3 lots of half an hour), I do energetic gym work 3 times a week and I do hill sprints for 20mins once a week. I am 58kg and 5’5 however I have a layer of fat around my belly button and I can’t seem to shift it no matter what I do. The skin around that area is a bit loose from when I had a child (long time ago!) but nevertheless I know there is fat there to be lost and I just can’t shift it. I eat very healthy, lots of fruit and veg, make sure I have some kind of protein with every meal, I eat very small portions and don’t exceed 1500 calories per day. I have never been overweight, the heaviest I have been was 61kg so what else can I do to shift this unpleasant layer of fat?
Thanking you in advance
This is tricky Zed. The thing is, you are healthy now. The way to lose that last fat is to either reduce calories more, to increase exercise, ideally muscle mass, and hope to burn it off. This may not be healthiest option, but it it is what you want, you just need more intensity, more muscle, less calories. However, you may find it very hard to maintain this regime. Your BMI is 21.3 which puts you in a very healthy weight range, and it seems that the fat is subcutaneous and not visceral, so it is not actually the unhealthy fat.
hi i am 29 years old 5″3 i have fat at my belly and legs. my job is sitting job for 12 hr a day. and i going to be marry soon. i am vegetraian so i dont no what to eat or not. how can i reduse my weight.
thank you in adavnce