Women tend to gain weight in the glute and thigh area, and losing that excess body fat can be difficult. However, shedding excess pounds is within reach if you follow the right diet and exercise plan. According to the Massachusetts Institute of Technology, no more than two to three pounds of weight loss should occur per week; anything higher than that can be unhealthy. Keeping that in mind, your target weight loss goal over the next 30 days should be 8 1/2 to 13 pounds. Eating healthy and implementing the right cardio/resistance training workouts into your daily life will help you achieve your fitness goals.
Step 1
Eat five small meals per day to help keep your metabolism high. Your total caloric intake should be approximately 1,500 calories, and it should consist of vegetables, fruits, whole grains and lean meats. Eliminate sugary snacks from your diet, and replace them with fruits or sugar-free snacks. Be wary, however, of the calorie count in so-called "fat-free," "sugar-free" or "low-carb" treats. Cutting out 500 calories per day equals one pound of weight loss per week.
Step 2
Begin an aerobic workout regimen from day one. Women can benefit greatly from 30 to 60 minutes of brisk walking (approximately 3.5 mph) on a treadmill or outdoors. Doing this workout five days a week can help burn approximately 1,500 calories, or nearly a half-pound. Other suitable aerobic workouts include swimming, cardio machines at the gym, jogging and biking.
Step 3
Tone your muscles by using an exercise ball to add resistance training to your workouts. Muscle helps burn fat more efficiently, so it's important to build muscle when trying to lose weight. The most effective exercise ball workouts include crunches, wall squats, push-ups, back extensions and the plank pike-up. The exercise ball will help reduce stress on your joints and lower back while doing these exercises. Do these exercises three times per week with a day of rest between each workout.
Step 4
Sleep between six and eight hours per night. Your body needs to recover from the day's activities, and your body also builds muscle while you sleep. Sleep helps you recharge your batteries so you can wake up refreshed and ready to begin the day's exercise routine.
Tips and Warnings
- Eliminate tempting snacks from your home to reduce the chances of cheating on your diet; out of sight, out of mind. Start at 30 minutes of cardio exercise per day the first week and increase that number by three to five minutes each consecutive week (maximum of 60 minutes). Schedule your daily exercise at the same time each day so that it will eventually become second nature instead of having to "find time" each day to get it done.
- Don't over-exert yourself when exercising. Cardio exercises should be done at moderate intensity levels over long periods of time to maximize weight loss.
Things You'll Need
- Healthful foods
- Running shoes
- Exercise ball
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