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Top 5 Fat Loss Tips for Women from A Certified PT

fat loss tips for women
fat loss tips for women

Author: Rachael Attard

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I am a fully qualified personal and group trainer with more than 10 years of experience in the fitness industry, and I’m going to share with you my top 5 fat loss tips for women.

There’s so much info out there about fat loss, good and bad. But you don’t need to get lost in all of that. You just need to get these 5 foundations right and fat loss will not be a problem for you.

MY TOP 5 FAT LOSS TIPS FOR WOMEN

1. CARDIO FOR FAT LOSS

Cardio exercises, such as running, power walking, cycling, swimming, or aerobics, increase your heart rate, improve your endurance, and spend a lot of your body’s energy (burn a lot of calories). This can create a calorie deficit and cause your body to burn more calories than you’re consuming. And in order to lose weight and fat, your body needs to be in a calorie deficit.

But that’s not the whole story when it comes to cardio. There are 2 types of cardio I recommend, low-intensity cardio and high-intensity cardio.

RELATED POST: HOW TO GET LEAN LEGS – WHY YOU NEED CARDIO FOR FAT LOSS

fat loss tips for women that actually work from a certified PT

LOW-INTENSITY CARDIO FOR FAT LOSS

Low-intensity cardio actually BURNS FAT. This type of training is also known as aerobics training. When our body creates energy aerobically (when you do long duration low to moderate intensity cardio), it uses stored fat, stored glycogen (carbohydrates), and on occasion, protein. When you do high-intensity workouts, your body burns less fat and more glycogen.

The only catch, when it comes to low-intensity cardio, is that you need to do it for a long time for it to be effective. We’re talking a minimum of 45 min per day.

Power walking is an excellent example of low-intensity cardio that burns fat. I have a very detailed blog post on how you can use power walking for fat loss so be sure to give it a read.

HIGH-INTENSITY CARDIO FOR FAT LOSS

As I already mentioned, low-intensity cardio burns fat. But you need to keep one important thing in mind. If you run fast (high-intensity cardio) and power walk (low-intensity cardio) for the same amount of time, you will burn more calories with high-intensity cardio than with walking. And when it comes to fat loss, how many calories you burn in total will be more important.

This is why I also recommend high-intensity cardio like running or HIIT (high-intensity interval training) for fat/weight loss, especially if you need to lose a significant amount of fat/weight. I’ve linked one of my HIIT workouts for you below so you can try it out.

High-intensity cardio like running is great because it burns more calories than low-intensity cardio in less time. Plus it also increases your fitness and allows you to exercise for longer in the so-called “fat burning zone”. Fat burning zone (Maximal Fat Oxidation) is a process during which your body burns the most fat.

The fitter you are, the longer you’ll be able to keep your body (your heart rate) in this zone, and the more fat you’ll be able to burn.

However, it’s important to mention, that besides cardio (low and high intensity), for sustainable and healthy weight loss, diet also plays a huge role. For weight loss, you need to be in a calorie deficit and it’s a lot easier to creat a calorie deficit through a combination of diet and exercise than just through exercise.

RELATED POST: FAT BURNING – LEARN HOW TO BURN MORE FAT

2. RESISTANCE TRAINING FOR FAT LOSS

If you’re not doing resistance training, you are missing out! Resistance training also known as strength or weight training is basically any type of training where you use resistance (weight) to contract your muscle. To do resistance training, you can do it with gym machines, resistance bands, free weights, or even just your own body weight.

This type of training will build muscle which is very important for your metabolism. The more muscle you have, the faster your metabolism will be. And the faster your metabolism is, the easier it will be to lose weight and keep it off.

I’m not saying you have to lift super heavy weights and pack a ton of muscle. No, not at all. Even if you just do bodyweight (pilates style workouts) workouts, you can still get great benefits – faster metabolism, getting stronger, reduced risk of osteoporosis, etc. I’ve linked one of my lower-impact, full-body workouts. Try it out and let me know what you think!

RELATED POST: HOW TO LIFT WEIGHTS WITHOUT GETTING BULKY

3. SLEEP FOR FAT LOSS

This is my number 1 life hack!

Lack of sleep, especially quality sleep, can have a negative impact on your metabolism, appetite regulation, and overall health. All of these make you gain weight easier and also slow down fat loss.

Here are some ways in which sleep and fat loss are interconnected:

  1. Slower Metabolism: Sleep is essential for maintaining a healthy metabolism. When we don’t get enough sleep, our body’s metabolic processes slow down. And it’s more challenging to burn calories efficiently with a slow metabolism.
  2. Hormone Imbalance – Ghrelin, Leptin, and Cortisol: Quality sleep will help you regulate hormones that influence appetite, such as ghrelin and leptin. Ghrelin increases your appetite and leptin signals your brain that you’re full. Insufficient sleep can disrupt the balance of these hormones. When these hormones are not in balance, you’ll experience hunger and cravings, especially for high-calorie, sugary foods. Sleep deprivation also affects levels of cortisol (stress hormone). Lack of sleep can increase stress levels and elevate the production of cortisol. If you have elevated cortisol, your body may store more fat, especially around your belly.
  3. Low Energy: If you don’t get enough sleep, you’ll be tired and have less energy. And of course, when you’re well-rested, you have more energy for physical activity and exercise. Regular physical activity is essential for fat loss and overall health.
  4. Late-Night Snacking: If you are a night owl and you stay up late often, you may be consuming more calories during those extra hours, especially if you’re snacking on foods that may not be very healthy. This can lead to weight gain and fat accumulation.
  5. Rest and Recovery: During sleep, our body repairs muscle tissue and releases growth hormone, which helps with muscle growth and visceral fat burning. If you are having sleep trouble, it will be harder for your body to recover and build muscle tone.

Everything becomes better, your body, your brain, your hormones, everything functions better when you get enough quality sleep. You will find fat loss very difficult if you are sleep-deprived so make sure to prioritise your rest and sleep.

RELATED POST: GHRELIN AND LEPTIN – HORMONES THAT MAKE YOU FEEL HUNGRY AND FULL

quality sleep is important for fat loss

4. MAKE SURE TO EAT ENOUGH PROTEIN (I try to get 30g per meal each day)

Protein is essential for building muscle and helping keep you full. Protein is also essential for balanced hormones:

  1. Appetite Hormones: Protein can help regulate appetite by influencing hormones that control hunger (ghrelin) and fullness (leptin). Protein triggers the release of hormones that promote feelings of fullness and reduce appetite. This is a short-term effect but it can help you consume fewer calories and help with weight management.
  2. Insulin Sensitivity: Protein can improve insulin sensitivity, which is very important for hormone balance. Insulin is a hormone that regulates your blood sugar levels. If you maintain a healthy insulin sensitivity, you’re more likely to prevent insulin resistance and type 2 diabetes. Protein can help stabilize blood sugar levels and reduce the post-meal glucose spikes that can negatively affect your hormone balance.
  3. Thyroid Hormones: Amino acids that our bodies get from consuming protein are essential for the synthesis of thyroid hormones. Thyroid hormones play a very important role in metabolism regulation, energy production, and overall hormonal balance.

RELATED POST: WHAT IS INSULIN RESISTANCE AND HOW IT CAN AFFECT YOUR WEIGHT

HOW MUCH PROTEIN SHOULD WOMEN EAT PER DAY?

For women, I recommend 1.4 to 2 grams of protein per kilogram of bodyweight. If you have a desk job and your lifestyle in general is sedentary, you would be at the lower end of this. If you are an active person you would, of course, be at the higher end, closer to 2 grams per kilogram of bodyweight. And if you are extremely active, you could even have as much as 2.4 g of protein per kilogram of body weight. So for someone like myself who weighs about 54kgs and is quite active, I would stick to around 108g of protein per day (54 x 2).

5. MINERALS AND WEIGHT LOSS

Minerals have a wide variety of important functions. Some are building materials for our bones, some influence muscle and nerve function, some affect your metabolism and some regulate the body’s water balance (minerals help with water retention!). They are also components of hormones, and enzymes, and other biologically active compounds our body needs to function properly.

Since we are talking about fat loss here, I’ll give you a few examples of how minerals affect your body’s ability to lose weight.

  1. Magnesium: Magnesium is involved in over 300 enzymatic reactions in the body, including those related to our metabolism. As this review of 12 scientific studies claims, magnesium may help improve insulin sensitivity, which is important for regulating blood sugar and preventing weight gain.
  2. Zinc: This study claims that zinc helps with body weight regulation and insulin resistance.
  3. Potassium: Potassium helps maintain proper electrolyte balance and is important for nerve and muscle function. This study indicates that increased potassium intake may contribute to greater weight loss (when compared to some other minerals).
  4. Selenium: Selenium is an antioxidant mineral that helps protect cells from damage and supports normal functioning of your thyroid gland. In one of the studies, I read individuals who ate at a caloric deficit and took a Selenium supplement showed greater weight loss than people who just ate at a caloric deficit.
  5. Chromium: Scientists believe that chromium enhances the effects of insulin, which can affect blood sugar levels. Some research suggests that chromium supplements may help with weight loss, but more studies are needed to confirm this.

A lot of women are deficient in minerals due to stress, which then has a negative effect on your hormones, digestion, lymphatic system, detox ability, and weight loss… Basically, on all of the areas where minerals have an important function.

This study suggests that successful weight loss maintenance is closely linked with adequate mineral consumption. It basically means that people who successfully lost weight and were able to maintain it long-term have enough minerals in their diet (unlike overweight and obese individuals).

To reach my mineral needs I try to eat a balanced diet and I also add sodium, potassium, magnesium, and calcium to my water. I don’t recommend taking supplements on your own. I’ve added mineral supplements to my diet only after consulting with a medical professional.

how can women lose fat fast

FREQUENTLY ASKED QUESTIONS ABOUT FAT LOSS FOR WOMEN

HOW CAN A WOMAN LOSE BODY FAT FAST? WHAT BURNS THE MOST FAT FOR WOMEN?

If you want to lose fat quickly but do it in a healthy and sustainable way, the best advice I can give you as a qualified personal trainer and nutritionist is this:

  • Do your cardio (high and low-intensity). Low-intensity cardio burns more fat and high-intensity cardio burns more calories.
  • Don’t skip resistance training. Make sure to do resistance training. This will help you build muscle and increase your metabolism. Muscles are metabolically more active than fat meaning they burn more calories. I prefer doing pilates-style resistance training workouts. They keep me lean and toned without putting too much stress on my body.
  • Eat healthy and at a slight calorie deficit. Focus on whole grains, lean protein, and fruit and veggies high in fiber. If you are supposed to eat 2000 calories per day to maintain your weight, try eating 1700-1800 calories instead)

HOW CAN A FEMALE LOSE BELLY FAT?

If you are a woman who wants to lose belly fat, I recommend the same 3 things I recommended in the previous question – cardio, resistance training, and diet. However, out of these 3, one is more important than the other 2.

Can you guess which one? If you said diet, you are 100% correct. Let me explain.

You cannot spot reduce fat. So you can do a million crunches a day but if you have excess fat over your stomach, you are never going to see your abs. Crunches and other ab exercises will strengthen your core which is great, but they won’t help you lose belly fat. To lose belly fat, you need to sort out your diet – eat healthy and eat at a slight calorie deficit.

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BEST PROGRAM FOR FAT LOSS FOR WOMEN

If you looking for a well-rounded, structured program that’s going to help you lose fat all over and get a lean and toned body, I would highly recommend checking out my Lean Legs program.

My program will help you slim down and tone up not just in your leg area but all over. I’ve attached a pic of one of my community members below. This is her after 8 weeks on my program!

Love,

Rachael xx

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER
GET THIS PROGRAM

SOURCES:

How We Make Sure Information on Our Blog is Correct and Up-To-Date

All of our blog content is written by a certified group/personal trainer and nutritionist, Rachael Attard who has almost 10 years of experience in the fitness industry.

Rachael Attard has a bachelor degree in Science and Certificate III and IV in fitness from Australian Institute for Fitness. She also has a Sports Nutrition certificate from the International Society of Sports Nutrition.

As her sources, Rachael primarily uses peer-review studies, academic research institutions and medical groups and associations.

Rachael also, regularly updates our most popular content. You can see the last date of update for each of our blog posts.

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