Whether you have a few pounds to lose or want to shed a significant amount of weight, the keys are diet and physical activity. Weight loss and exercise programs for women should address both aspects, offering you advice on healthful eating habits and outlining practical fitness routines that will help you achieve your goals. Make sure you pick a combination of food and activity that you can enjoy and will stick to for a long time. If you have any health concerns or questions, see your doctor before beginning a diet.
Denise Austen
You can lose up to 10 pounds following Denise Austin's one-month diet and exercise plan. You eat three balanced meals a day, and two healthy snacks, emphasizing high-fiber foods such as fruit, vegetables and whole grains, divided into three meals and two snacks, totaling around 1,500 calories per day. Each week you do three 30-minute aerobic exercise sessions, two 30-minute toning sessions such as yoga, Pilates or weight-lifting, and one 60 minute session of hiking, biking or swimming.
GI Diet Bikini Diet
According to "The GI Bikini Diet" the GI diet regulates your blood sugar levels so you do not experience cravings linked to low-blood sugar. In order to do so, it eliminates refined carbohydrates that cause a cycle of high and low blood sugar, and replaces them with low-GI foods such as eggs, poultry, vegetables and cheese; and medium GI foods including fruit, dairy products, beans and whole grains. As well as eating a mid-to-low GI diet, the book recommends walking at least 20 minutes each day and incorporating toning exercises into your daily routine.
Yoga Fights Flab
Yoga offers total body conditioning which, combined with an appropriate diet, can lead to weight loss. "Yoga Fights Flab" recommends you spend equal time on upper and lower body, and core exercises using poses such as the warrior, which works thighs and buttocks; the plank, which tightens your abs and back; and the inclined plane, which targets shoulders and biceps. In order to lose weight, the book recommends you eat little and often, drink lots of water, and have at least eight servings of fruit and vegetables per day.
Diet Step
Devised by Fred Stutman, MD, the Diet Step plan is an easy-to-follow routine based on eating 20 g of fiber and 20 g of fat every day, while avoiding processed foods, salt, caffeine and alcohol. Eliminating processed foods, including dairy, and eating lots of high-fiber foods such as whole-grain bread and vegetables, helps cut calories, while ensuring you get plenty of nutrients. Dr Stutman also recommends drinking at least six 8 oz. glasses of water daily and walking 20 minutes per day.
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