The Key Factors For Fat Loss For Women
It seems like women are always trying to lose weight and/or trying to prevent fat gain. It is harder for women to regulate the amount of fat on their bodies than men, due to the fact that women’s body’s are much more highly regulated by hormones and women need more fat on them than men. This doesn’t mean women can’t get leaner, it just means women tend to have a harder time regulating their body fat.
Below lists the key factors for fat loss for women:
The quality of your sleep
If you are not sleeping enough, it is going to be very VERY hard to lose weight or maintain a healthy weight. Sleep is when your body builds itself up after exercise, keeps hormones in check that control hunger and fullness, and controls your stress hormones. How much sleep you need is very individualized. You may need only 6 hours while another individual may need 9 hours. It is very important to learn how much sleep your body needs, and is essential for your health.
Cut out the sugar, processed foods, cut back on your refined carbohydrate servings. Instead eat as many vegetables as you can, add a serving or two of fat and protein at each meal, and aim to get at least 5 grams of fiber at each meal. If you are hungry within 3 hours of eating, make your meals larger by adding a serving of fiber, fat, or protein. Think “FFP” at every meal: fiber, fat, and protein. This combination is what is going to keep you full, maintain your muscle mass, and help you burn more calories all day.
Your exercise routine
Exercise can help to accelerate fat loss and to sculpt your body. The type of exercise that does this are workouts that incorporates strength training and interval training. These types of exercises help to build and maintain muscle mass, and help you to burn calories long after the workout is over.
Note on exercise:
Yes there is such as thing as too much exercise. If you over-exercise, this is going to increase stress in your body and increase your appetite, which will make you eat more, and possibly overeat. You want to find a sweet spot with exercise, exercise that is going to help to tone your muscles, increase your metabolic rate even after your workout is over, and that will not promote muscle breakdown. This is why interval training and strength training workouts are so effective compared to steady-state exercise – plus, they are way more interesting to do!
How much you move outside of the gym
How much you move throughout the day is more important than your gym session. Stand rather than sit, take the stairs rather than taking the escalator, and aim to get at least 10,000 steps per day. All of these small movements add up over time and have a great effect on your total metabolic rate. Pair this with a workout most days of the week and you will be a calorie torching machine.
Put it into practice:
Ask for a standing desk at work, get off a stop earlier on the subway or bus, shop in-person rather than online, and ditch the car if you can walk or bike to your destination in less than 30 minutes. These are examples of small changes to your daily routine that will add up to a greater calorie burn and enhanced metabolic rate.
Get your hormones checked
Women run on a highly regulated, roughly 30 day hormonal cycle, and any disruption in one hormone can lead to disruption of other hormones as well. Hormones notably attributed to weight gain are cortisol and estrogen, both of which cause changes on the cellular level that cause cells to take in more fat rather than burn fat. A first clue that your hormones are off is if your monthly cycle is off. Ways to keep your hormones in check can include regular exercise and eating a healthy diet rich in vegetables, lean proteins, and healthy fats.
Main take aways…
Losing fat and keeping fat off is multi-factorial, it is not just diet and it is not just exercise, but is a combination of different factors.
About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab
Follow us on Instagram!