Safe & Effective Ways for Women to Lose Weight

When it comes to women and weight loss, fad diets just do not cut it. Water weight, a common issue for women, is usually the first to go when adhering to the "lose weight fast" programs. These diets are often difficult to maintain and therefore are not realistic. You can accomplish safe and effective weight loss through some important basic steps.

Cut Calories

According to "Prevention" magazine, the weight loss equation is simple. To lose 1 pound each week, you need to create a calorie deficit of 3,500 calories, or 500 calories a day. The official equation for determining a woman's specific calorie goal however, is not so simple. To make things easier, keep track of everything you are currently eating, including beverages and snacks. Add up the daily calorie total for an entire week to find your average daily intake. Subtract 500 calories from that daily average to find your target for losing weight at a safe and effective pace.

Burn Calories

While not necessarily required for losing weight, exercise certainly helps. You can either cut calories, burn them off through cardiovascular exercise and weight lifting, or do a combination of both. Women often shy away from lifting weights out of a fear of getting bulky. This is a common concern, but is also a misconception. Women simply do not have the muscle mass to generate large, bulky muscles. Instead, females who lift weights develop a lean, toned body. According to Health Status, a 140-pound person lifting weights for 30 minutes will burn around 109 calories. Increase the intensity and increase the calorie burn.

Packaged Plans

There is quite a selection of commercial plans to choose from that help to facilitate safe and effective weight loss for women. Plans like Jenny Craig, Weight Watchers and NutraSystem focus on portions, nutritional totals and various other factors like the glycemic index, and they offer pre-packaged food for your convenience. While these plans take the guesswork out of planning meals, and offer support through group meetings, on-line information or phone consultations, there are monthly costs involved that typically do not include the food.

Considerations

It is always wise to consult your doctor before making any significant changes to your diet or if you will be adding physical activity. Women who are nursing or pregnant should talk to their physician about their recommended calorie intake. If you are having a hard time finding motivation, enlist a friend to help keep track of your progress, or better yet, find a workout buddy to help hold you accountable. Learn to reward yourself with things other than food. For small goals achieved in your weight loss journey, treat yourself to a trip to the local museum or take a class like pottery or ballroom dancing.