Diet

Weight Loss for Women

Despite having several well-meaning people giving you advice, knowing how to lose weight remains one of the biggest mysteries that is quite daunting for most people out there. Especially women. Unfortunately, it is even tougher to lose weight if you’re a woman. While the intention to lose weight is noble and appreciable, it can be equally disastrous to do it with half knowledge since all weight loss isn’t necessarily fat loss. You may just end up shedding water and muscle mass and who wants to lose functionality and strength at the altar of a smaller number on the weight scale? Life would be so much easier if the formula was just as simple as burning more calories than you consume. But since this is not the case, let us have a look at what can actually be done by women for weight loss.

 

Following are the steps women can undertake to keep their weight in check:

First step would be to monitor your weight, body fat percentage and muscle mass. Weight loss depends on a lot of factors including a person’s diet, the family history, rate of metabolism etc. So while one workout regime may work out for someone, it may not be for all. Monitoring the stats mentioned above helps in tweaking your diet and exercise regime. If after a few days of monitoring, you notice that your weight has decreased but your body fat percentage has remained the same in spite of regular workout that would mean you are losing muscle mass and water weight. You can make changes in your diet by adding more protein to sustain muscle and less carbs. There are several resources available online to count your macros.

 

Second step is choosing quality over quantity with regards to your workout regime. Instead of committing to working out for 3 hours in the first few days and then giving up, it’s better to go slow. Take your time and build up your stamina. Regular frequency is what matters. It is believed that HIIT workouts, which include some weight-bearing exercises using either body weight or dumbbells and kettlebells, work best for weight loss over time. Aim for a mixture of compound exercises (squats, lunges, press ups), isolation exercises (hamstring curls, leg extensions, lateral raises) and a bit of cardio. Ultimately, the more muscle you have, the faster you’ll burn fat. Spend some time and plan out your own exercise regime.

 

Third step is a good and healthy diet that gives you all the essential nutrition needed by your body to recover from the exercise and to give you energy to sustain your daily activities. Most women function well on a high protein, moderate fat and a low carb diet. To maintain muscle, you typically need 0.5g protein per lb of body weight – this can be increased to 0.75g if you want to build more muscle (which will ultimately help to reduce body fat more quickly). For carbs, it is suggested to start with 1g per lb of body weight then reducing down, if necessary, until it’s only fat coming off, not muscle. Supplements can go a long way in aiding you to meet your muscle-building requirements and in the recovery phase. We recommend using Six Pack Nutrition products in your diet for a better and faster weight loss while still maintaining the core strength and tone of your body.

 

Fourth step is ample amount of sleep. People often overlook this part of weight loss since they think it isn’t as important. The quality of sleep and the stress in your life are often the most unestimated factors in one’s journey of weightloss. As a woman, stress is often internalized as a part of hormonal imbalance. This is not advisable. Indulging in activities that relieve stress and ensuring an adequate amount of sleep is of primal importance in your weight loss journey.

 

While these are only some of the points that scrape the surface of the gigantic topic that is weight loss, we believe that this is enough to get you started. Remember that every woman is different and the factors that govern your weightloss will be different. It’s a great thing that you want to better the way you look and feel, but it’s important to keep in mind that as a female, your body does react slightly different than a males will. Consider the points stated above as guidelines and get cracking today. Because tomorrow never comes.

 

Here is our recommendations for weight loss diet.

Meal Menu veg Menu Non-veg
Early Morning Lukewarm water with Lemon and Cinnamon (1 glass) + 5 soaked almonds Lukewarm water with Lemon and Cinnamon (1 glass) + 5 soaked almonds
Pre-workout 1 Fruit + 3 walnuts     1 Fruit + 3 walnuts    
During workout ½ scoop XLR8 Isotonic Re-hydration formula with water                   ½ scoop XLR8 Isotonic Re-hydration formula with water                  
Post-workout 1 scoop Sixpack Nutrition ISOPRO with water + 1/2scoop XLR8 isotonic Re-hydration formula 1 scoop Sixpack Nutrition ISOPRO with water + 1/2scoop XLR8 isotonic Re-hydration formula
Breakfast Cereal: Poha/ Semolina/ Oats/ Cornflackes, (1 Katori) etc. with Low fat Curd/Skimmed Milk (1 Cup) Vegetable Omellete (2 whole eggs): Use vegetable such as Spinach, Onion, Mushroom, etc. with Multigrain Bread (2 Slices)
Lunch Mixed vegetable salad (1 bowl): cucumber, carrot, beetroot, green leafy vegetables, boiled beans or sprouts, etc. +

Phulka/Chapati (1/1.5 chapati) / Brown Rice (1 Katori)+

Sabji: Bottle guard, Ladies fingers, Cabbage, Cauliflower, Beans, Green leafy vegetables, etc. / Daal (1 Katori): Prefer moong daal

Flaxseeds

Boiled chicken and mixed vegetable salad (1 bowl): cucumber, carrot, beetroot, green leafy vegetables, boiled beans or sprouts, etc. +

Phulka/Chapati (1/1.5 chapati) / Brown Rice (1 Katori)+

Sabji: Bottle guard, Ladies fingers, Cabbage, Cauliflower, Beans, Green leafy vegetables, etc.

Flaxseeds

Snacks 1 bowl boiled sprouted green mung chat

[Note : Can add vegetables and fruits]

1 bowl boiled sprouted green mung chat

[Note : Can add vegetables and fruits]

Dinner Mixed vegetable salad (1 bowl): cucumber, carrot, beetroot, green leafy vegetables, boiled beans or sprouts, etc. +

Chapati (1 chapati) +

Sabji: Sprouts/Soyabean/Peas,etc.

Daal (1 Katori): Prefer Moong daal / Homemade curd (1 Katori) +

Flaxseeds

[Note: Avoid consuming rice in Dinner]

Mixed vegetable salad (1 bowl): cucumber, carrot, beetroot, green leafy vegetables, boiled beans or sprouts, etc. +

Chapati (1 chapati) +

Sabji: Methi chicken/ Spinach Fish curry (1 katori), etc.

Daal (1 Katori): Prefer Moong daal / Homemade curd (1 Katori) +

Flaxseeds

[Note: Avoid consuming rice in Dinner]

Bed time Skimmed milk (1 glass) without sugar + Turmeric (1 tsp) Skimmed milk (1 glass) without sugar + Turmeric (1 tsp)

 

Leave a Reply

Your email address will not be published. Required fields are marked *