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
Hi Poonam. First, you need to eat a healthy diet, we have some diet advice for vegetarian’s here (only for teenagers at the moment, but planning to expand this area soon). The key is to reduce calories and eat foods that provide nutrients and make you feel full. Too much bread and other refined foods is possibly the biggest problem.
Oh, and you absolutely must start exercising. 12 hours sitting means that you are not getting much exercise at all. You have to workout every day. Lots of home workout options here.
Hi my names febeh,
I am 20 years I have polycystic overian syndrome which has caused me to gain about 80 pounds. I now weigh 256 and I wanna get down to 160lbs by my 21st birthday in August. I am African so we eat mainly our traditional meals which aren’t healthy. We consume a lot of meat,and oils. It’s hard to incorporate anything else because we eat as a family but I really want to lose this weight and control my pcos.
I began going to the gym with my bestfriend 5 days a week last month I’ve post 8 pounds which puts me at the 256 now. I was wondering what circuits,cardio and strength training exercises I could do to lose this weight and flatten my stomach.
My legs are naturally muscular but I still have some fat in my inner things which I want to get Rid of. My arms are also in need of toning. The pcos causes me to gain weight in my stomach due to high levels of testosterone I produce. I’m on meds which help supress the hormone and my appetite.
Sorry this is so long but I’m in desperate need of help.
I workout 1-2 hours a day. Which I may increase to 3. I don’t eat after 7-8pm
I still consume sodas and other processed snacks.
I drink loads of water everyday and I barely eat. I don’t eat full meals everyday.
I miss breakfast often.
Hi Febeh,
First you need to sort the diet. Stop snacks and sodas. Start eating a healthy breakfast, such as oats, or wholemeal bread with eggs.
Never eat white bread, white rice and minimise pasta and other staples. Flour, cakes, biscuits, bread should all be minimised.
If you cannot change what you eat at meal times, in terms of the oils and meats, then reduce portion size. Eat soups to help keep yourself full.
For now just find exercise that you enjoy and stick to it. Whether it is cardio work, weight training, circuit training – just do it. You have proved that going to the gym works, so now is time to up the tempo – more intensive workouts, stricter diet. If you feel that you are building too much muscle (pcos can lead to an increase in androgenic (masculinizing) hormones in some women) then switch to just cardio workouts – but make them intensive. Do interval sprints, i.e. 30 seconds sprint then 90 seconds slow. This helps burn fat and increase fitness.
Hi, I am 4ft9″ and I am 19 years, I weigh 116 pounds, I have tried many diets and I have failed all of them, I have fat tummy, It looks as if I am pregnant and have fat thighs.
Is there any way I can reduce my tummy fat? Also, I eat everytime, and I eat lots, because I feel hungry all the time.
Hi Sue. Rather than “go on a diet” read the article on healthy eating and follow that. Make a real effort to stop eating all processed foods, junk food, sweets etc.
Also get more active. For some people exercise is vital for weight management (its a genetic thing). The article 10 Scientific Ways To Lose Weight has some tips for eating to avoid hunger, namely protein with meals, soup for lunch.
Remember, rarely do diets fail, it is the way that people implement the diet into their daily routine that fails. For most people that struggle to lose weight with a restrictive diet an exercise plan often helps solve the problem.
hi! im 5’3″ and weigh 126lbs, i want to weigh 115lbs, exercise at least 3 times a week for 30 minutes with intervals til i sweat a lot! during my exercise i use 10lb weights for each arm and i guess im considered healthy.. but my biggest problem is my flabby belly fat! i do different types of crunches and i still cant get rid of it. i am going to be honest though, i can get away from breads and pastas!
im having a hard time with this because i feel like im addicted to them, sometimes i think about buying a cupcake or stopping at olive garden for lunch, even if i fill myself up with will power and still dont do that, i still think about it all day.. am i an emotional eater? what can i do in order to stop this? sometimes i drink lots of huge glasses of water just to keep my stomach full and stop thinking about eating.. please any tips are helpful!
A couple of tips that you can find in our article on the “scientific ways to lose weight” are to eat protein with each meal, especially breakfast, and also eat soup for lunch.
I am 5’9 and I weigh 254 lbs. I just enrolled in a gym and started working out 4-5 days a week for about 2 hours. I love working out but I feel as tho what I am doing is not helping this weight budge. I am a full time student which causes me to eat very poorly. I don’t eat breakfast but I eat a nice lunch nd dinner before 7pm. No late night eating. I snack which I’m trying to stop. I stopped eating white foods and I started drinking a lot of water and Sobe life water. I want to lose the weight in my stomach and arms by my 24th bday in September. I love cardio but I am not sure what kind of strength training I need to do in order to lose the weight. How can I lose 2-3 pounds per week. I am determined to lose this weight I have a workout partner although not looking for the same results as me she’s very helpful.
Please help me put together a plan to lose this weight.
Hi Christina. With exercise the key is to just keep doing it on a regular basis, and aim to increase time and intensity as you get fitter. Research has shown that the more people exercise, the more that they maintain long term weight loss. See if your gym does any exercise classes, as these can help to keep it interesting. As for weight training, it is probably best to see if you can get a weight training induction to get shown how to use all the equipment properly. Although many of out weight training workouts would suit. The military weight training workouts provide a good base to start on. Do not try to do all the exercises on the same day though, pick 4 or 5 and do a couple of sets of each. Build that into your weekly routine.
Diet is really important, healthy and natural foods really do help a lot.
I will be 30 next month, I’m 5’2 and right at about 200 lbs. I have been working out now regularly for about 2 weeks including cardio and resistance training. One day I will run about a mile, the next I will do a brisk walk for about a mile and a half. My “problem areas” seem to be my belly (of course), my triceps and my buttocks. The only problem is, when I do sit-ups I only feel it in my legs, when I do any kind of tricep exercise I never feel anything. I have been reducing my food intake as well. I do not fill the plate up and I have cut back significantly on any junk food and am drinking more water. Is it normal to gain weight when you first start a work out plan? Also, it is difficult for me to follow any traditional plan as I work a rotating shift working 12 hours. Any suggestions would be GREAT!!
Sometimes people do gain a little weight when they start exercising, but this is more often due to the fact that they are still eating too much, and not because of massive muscle gains. So you may need to look at portion sizes and snacks again.
As for triceps, just do three-quarter push ups for now. Aim for as many reps as possible to begin with.
Really to lose fat cardio and weight training are the best options, the sit ups and tricep exercises are not going to make much of a difference at the moment.
As for when to exercise, if you can exercise at home doing bodyweight workouts, then anytime is good. Either before or after a shift.
I weight around 112 and i am 5’1. I want to get a tone body and have amazing abdominals. I try to eat healthy most of the time but my environment and school peers{ i am 17} do make it hard. I try to run atleast once week but i am not persistent. What do i need to do to get a fit body. Do i start slow or jump into high intensity?
Hi Sofia. Really, it is not a choice of slow or high intensity. You should start to build up your fitness at a pace that is suitable for you, while always pushing yourself. Obviously the goal is high intensity, but jumping right in could lead to injury and put you off the idea. Starting too slow may mean no results and cause frustration.
But, running once a week and sometimes eating healthily is not going to get you amazing abs. You have to be on a strict and healthy diet, and you have to exercise every day, with weight training workouts, cardio workouts and bodyweight workouts on different days. Never rest fully, have “active rest” days with walking, yoga etc.
Hi I’m 5’6 woman who has been going gym for five months. I’m happy with my body apart from my stomach. I still need to lose 7lbs to be my ideal weight of ten stone. I go gym three times a week mostly cardiovascular and bit of weights. But it is not shifting. I eat a healthy diet and have a off day on the weekend, nothing too crazy though. I seem to stabilize at this weight and its getting me down. what shall I do? I need to shift these love handles.
Have you been losing weight with your current fitness and diet regime? If so, carry on, just increase workout intensity (aim to get fitter) and try to cut more sugar from your diet. If not, then a diet overhaul may be required. Read up on healthy eating here.
I have lost half a stone. What do u mean get more fitter? I do kickboxing and two intensive gym sessions which use most machines. I have recently incorporated pilates once a week to help. Overall apart from my belly I am toned. I don’t want to get any skinny,just need to lose the belly. I weigh 10.5 stones.
My diet is good, protein lots of fruit and vegetables no fuzzy drinks,just a cup of tea a day. I drink 1.5 water a day.what can I change. I’m stuck, do u think I should do more weight training.
Weight training is certainly an option. If you diet is healthy and you are controlling calories well, then you can only increase the amount of exercise you do, or its intensity, which is where weight training will help. To lose all stomach fat can be very hard, a change to diet may still be required to get rid of the last bit of fat. Maybe “lots of fruit and vegetables” should be changed to “some fruit and vegetables”.
Okay I will keep a food diary and increase my exercise. Two cardiovascular and two weight sessions sufficient?
Yes, exercising 4 days a week should be sufficient.
Hello, I’m currently on a low sodium and low carb diet and exercising (intensive cardio,weight training aswell to build muscle) Anyways my question is..I have big thighs and a pretty well rounded butt. My problem area is my tummy. Now I don’t want to loose my butt as I lose weight so I do lower body weight training with heavy weights aswell. One of the routines in my workout is to do heavy curl ups..wouldn’t that make my thighs bigger and not help my butt stay big or grow? I need some suggestions or tips on how to still keep my butt big and reduce my tummy. Thanx!
Hi Nity. If you want to lose stomach fat, which you should as it is really unhealthy, you have to accept that you will lose weight from other areas too. Curl ups work the core, so should not increase thigh size. Some running could help tone the legs more, and squats would be better for building larger glutes (butt muscles).
Before pregnancy,I was 65kg and after I gave birth on August 2010 and checked my weight on December 2010,I was 74.2kg.
Today(11th March 2011) my weight is 78.6kg..Most of the fats are on my stomach and thighs..
I was wondering what kind of exercise should I do as I need to lose 13.6kg and fats on my stomach by August(for my son’s birthday) and is it safe to lose 2kg per month.
I have not really started exercising except for walking for 1hr everyday. As for eating, I use a food journal to log in whatever I have consumed. For breakfast, usually wholewheat cereal with milk. For lunch, either tuna s/w with vege and 2 fruits or little rice with vege and chicken/fish. For dinner, I changed from rice and side dish to oats and fruits.
What kind of exercise do I have to do? I used to exercise using The Biggest Loser Power Sculpt and Cariomax CD.
Hi Meena. There is not really a specific exercise that you should do. Really, so long as you exercise your whole body (i.e. do not just do crunches) then you will burn fat. More important is diet. However, if you are still breastfeeding then this is not an option.
2kg per month is healthy weight loss. It is good that you are using a food journal to log everything. Try to keep your calories restricted to at least 500 calories below your maintenance level. The average 20 year old woman that is doing some exercise needs 2100 calories a day. So if you restrict to 1600 calories a day and keep exercising, then you should be able to lose around 0.5kg (1 pound) per week.
Try to start some more intensive exercise. Walking is good, so keep doing that, just add more exercise. If you still have the Biggest Loser CD start with that. Just keep working harder. Come back if you have any more questions!
So I have been reading other posts and I noticed that you always recommend a healthier diet with smaller portions and a more intense exercise regimen. I understand that but, I have lost 50 pounds and I would like to lose 60 more. I have been jumping rope for the past month for 25 minutes, 3 days a week. I have begun to exercise 4 days a week and I am incorporating circuit training into my workouts as well. Here is the problem, I have been tracking my calories and I noticed that I am consuming around 1400 to 1500 calories a day and I decided to eat 1200 calories on the days I do not work out. Unfortunately, I have gained 2 pounds and I cannot seem to find the reason. I know you’re thinking I should cut the refined carbs but to tell you the truth, I have very low tolerance for carbs because they make me jittery – no candy, sodas, bread, pasta, rice, or potatoes. Citrus fruit and berries are the only fruit I can handle as well. Any suggestions? I read that you mentioned soups a few times, any packaged brands you can recommend? Thanks
Hi Alli, well done for losing 50 pounds! How did you lose the 50 pounds? Because that method should be continued, assuming it was a healthy method.
But to lose more fat the best approach would be to increase exercise – why only jump rope 4 days a week, why not 7 days? Circuit training every day could be too much, but increase walking on those other days too.
You calories a day makes sense, extra on the days you exercise.
Soup – any brand or home made will do. It is not the ingredients but the consistency of soup that helps to reduce hunger.
This is another reason to exercise daily, as when you exercise you release a hormone that reduces hunger – learn more: Exercise, Hormones and Appetite
You gain of 2 pounds could just be overeating. So just be super careful with the diet and keep on exercising. Remember, most people do under report how much the eat, so do not worry so much about what went wrong, instead work on getting back on track again. Remember the 50 pounds you lost already, you can lose another 50 if you stay focused.
I am 22 years old and I am 5″6 and weight 245. My ideal weight is 150 at least. I have belly fat and my arms, face are fat. What can I do to lose weight.
Hi Francesca, you need to change your diet and start exercising. Get out and walk everyday and stop all junk food, sugar, cakes, soda etc. Eat fresh fruit and vegetables, chicken, fish etc. See Basics Of A Healthy Diet for more on what to eat.
Hi, I’m 21 and I weigh 160, I want to get down at least to 135 to be a healthy weight. I am currently doing 30 minutes jogging on the treadmill daily. I do some ab workouts and some legs as well. I’m just wondering if it would be best for me to wait until I lose more weight before I continue doing abs? I dont want a six pack, I just want a flat stomach.
I have also changed my diet – I drink a shake that has a lot of protein, no sugar and about 180 in calories in it as a replacement to some meals. I try to eat something every 2 or 3 hours, I’m just having a hard time with my workout.
Hi Renata. Are you carefully planning your meals / calories? Eating every 2-3 hours only aids weight loss if you are eating smaller meals to still limit daily calories. Keep working on the fitness. Do not do the abs exercises everyday, instead do every other day. Also do some other body weight exercises such as push ups and bench dips to work the upper body.
Hi, I’m 21, 5’7” and I weigh 127lbs. I practice dancing two times a week for hour and a half. I cut down on carbonated drinks to 2 cans a week, I don’t drink alcohol, and I have several smaller meals instead of 3 big ones, but I still can’t get rid of belly fat. All the other parts are ok, but belly has always been a problem area.
Hi Milena, you must be quite slim as your BMI is only 19.9, which means your are a light “normal”. All I can suggest is that you tackle two of the things you mention – your exercise and the 2 cans of carbonated drinks a week. Stop the carbonated drinks and increase your exercise to 3 or 4 sessions per week, or extend your current sessions to 1 hour.
Hi, I’m 27 and 5ft 10, weighing 18st (250 pounds). I’m really stuck because I’ve been trying to lose weight now since January. I’ve been putting it on for the last year, about 4st. I’ve completely changed my diet, cutting out all refined carbohydrates and increasing the protein intake.
For example, breakfast will either be porridge oats or soft boiled eggs with a slice of granary bread. I’ve also been following a varied training programme of 3-5 sessions a week with weights, some stamina building cv and an intense interval session.
However, not only am I not losing weight, I’m still gaining. It’s very depressing.
I have had a couple of weekends drinking alcohol, but this is certainly not every weekend and I don’t drink during the week at all. Is there anything I’m missing out on?
Hi Louise. All I can suggest is that maybe you are still overeating. If you are having any snacks or larger portions then you will not lose weight, unless you still maintain a daily calorie deficit. We recently took a good look at the The Diet Solution, and they provide a lot of good nutrition advice with meal plans and recipes, it may be worthwhile getting a copy of this.
The key is really to be consistent in your diet and exercise. You cannot afford any “cheat days” at the moment, so be really careful to stick to the diet everyday of the week. You mentioned your breakfast and changes to protein intake, but what about your lunch, dinner, and snacks?
Is it good using the same two (but different) ellipticals for my cardio workouts? I alternate between the two 5 times a week. I also use each elliptical for at least 35 minutes while also changing the intensity in hopes my body won’t get used to the machine.
Hi I am 14 5’3″ and I weigh 160 and I have cut out most junk food still working on it and I cut my portions in half and I run track after school and I wanna know any other ways to lose 50-60 pounds fast (by summer or atleast November for my sisters wedding) I have more fat in my stomach and the thighs then anywhere else. I’ve been chubby my whole life and I just don’t want it anymore! any help would be amazing
Hi Halee, it really should not matter if you use the same one of change each time. Our Quick Intensive Cross Training Workout may give you some new ideas. Varying intensity is a good way to improve fitness.
Hi Taryn, you have made the right start. Keep working on your fitness, try to never miss a track session. How many days a week do you run track? Following a healthy diet is also vital, so keep looking to reduce junk, sugar and processed foods and ensure that you are getting all the nutrients you require but not too much energy.
Hi I’m 5’3″ and 165 pds. I workout every day, on the treadmill for 15 mins, I also do inverted sit-ups. It is the belly fat that I find I am having trouble losing. Can you please tell me what I need to do.
Hi Patty. Increase your daily treadmill workout to 30 minutes, and include at least 3 sprint intervals in the last 15 minutes.
Hey, I’m 16. I do all of the above, I work out 5 times a week, I eat healthy and have tried EVERYTHING. For a year now, I’ve been to the doctor, my thyroid is fine. but I still carry weight around my tummy and hips :/ how can I loose it?
Hi Eilidh. What exercise are you doing? What does your diet consist of? What is your height and weight?
hi, I have never had a flat stomach. I am 5ft 6″ and weigh 140 lbs. I am 17.5 yrs old and I have tried different things. What do you think can help me lose my belly fat? thanks.
Hi Tina. Well, what have you tried so far? Are you willing to exercise a lot or would you prefer a diet plan?
Hi, I’ve been dieting and exercising 4-6 days a week ever since January; however I cheat here and there. Unfortunately I am having a problem because I want to lose my belly fat too. My stomach is kinda flat but you can’t see my ab definition because I have a thin layer of fat. I would like to lose it by the end of the month, is that possible? If yes, does that mean that I need to stop cheating completely?
Hi Stephanie, yes, stop cheating completely. If cheating sometimes is not working then you have to take it to the next level.
Hi. I’m 5’3″ and weigh almost 150 lbs. I’ve been trying to lose weight, and the fat that has accumulated in my belly. The problem is, I cannot start an exercise routine, since I broke my leg a few months back and my doctor has advised me to avoid anything that involves running or jumping. What can I do? Thanks!
Hi Dinky, you need to follow a strict diet plan if exercise is not an option. I recommend The Diet Solution, but if you do not want to buy a diet plan then these articles should help you;
Basics Of A Healthy Diet
How to Lose Weight With Only Diet
10 Scientific Ways To Lose Weight
i dont think my messages are sending. if they are sorry if they have posted 2 times just its not showing on here.
Hi Meesha, we got the messages, it was published and replied to here: How to Lose Belly Fat in 1 Week