Healthy weight loss for women is about managing your energy balance, according to the American Dietetic Association. If you're consuming too many calories, the extra calories are stored, creating weight gain. When your body stops consuming excess calories and starts burning calories through physical activity, weight loss occurs.
Get Plenty of Exercise
Exercise is an important part of any weight loss program. Women need at least 30 minutes of exercise daily to drop pounds, according to MayoClinic.com. The types of activities you select, however, make a difference. For example, just starting out, you might decide that walking is the best activity, which burns 183 calories in a 60-minute session. As time goes on, however, challenge yourself. Instead of walking, work up to jogging, which burns 584 calories an hour. Group activities, such as tae kwon do, burn 730 calories an hour.
Strengthen Muscles
Women might focus too heavily on shedding pounds through aerobic activity, however, neglecting strength training sessions. Strength training is a tool to lose weight and tone up muscles. Your body will burn calories more efficiently all day long after strength training. Plan to work muscles at least twice weekly on nonconsecutive days to allow for muscle recovery. Work out all major muscle groups, such as arms, legs, stomach and back muscles.
Healthy Dieting
A healthy diet isn't about dropping pounds the quickest. It's about losing weight steadily and keeping the weight off long-term. The quickest safe weight loss recommended is 1 to 2 lbs. weekly. Accomplish this weight loss by choosing low-calorie, healthy foods. The American Dietetic Association recommends that women get six to seven servings of carbohydrates daily. At least half of these servings should be whole grains. You also need two cups of fruits and 2.5 cups of vegetables daily.
Avoid the urge to cut out protein to avoid fat. Instead, include about 6 oz. of lean protein, such as eggs, nuts and skinless chicken in your diet daily. Women also need at least 15 milligrams of iron daily, which is found in poultry, fish and leafy greens. Consume at least 1,000 mg of calcium daily, which is found in dairy products and leafy vegetables. Women of childbearing age also need 400 micrograms of folic acid daily, found in whole grains, berries and beans.
Avoid Fad Diets
Fad diets are a tempting weight loss plan for women. These diets promise rapid weight loss with little effort. Fad diets, however, aren't a healthy option for keeping weight off long-term. These diets focus too heavily on eating specific food groups, leaving your body short on nutrients. Some of these diets are very restrictive, which makes successful weight loss difficult. You should select a plan that encourages eating a variety of healthy foods and partaking in regular physical activity.
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