There are 3 things that all overweight women must stop doing if they want long term results. Keep reading to find out what they are.
#1 – Stop Drastically Reducing Calories
This is probably the biggest mistake women make when it comes to losing weight.
They think if they eat very little food they will lose weight.
And yes, if you drastically reduce calories you will lose weight. This is because you are creating a calorie deficit. And anytime you create a calorie deficit, regardless of how you do it, you will lose weight.
But here’s the thing….your body is like a car.
And just like a car needs the proper fuel to run efficiently, so does your body.
Just think about it. Your car runs the most efficient when it has a full tank of gas.
When you only put in half a tank you find yourself back at the gas station in a couple of days.
Well your body works the same way. When you don’t give it enough fuel, which in this case is food, you don’t have the energy you need to make it through the day.
You’re lethargic, irritated, and hungry.
You end up snacking all day just trying not to be hungry. So you end up doing more harm than good as all the snacking can lead to you gaining back all the weight you lost by drastically reducing your calories.
Instead of drastically reducing your calories, opt for a more balanced approach.
Start by figuring out exactly how many calories you need to consume on a daily basis. This would be known as your maintenance calories and you can find it by multiplying your bodyweight in pounds by your activity factor.
If you are a highly active women who trains 5 or 6 times a week, your activity factor will be 12. If you workout 2 to 3 times a week your activity factor will be 11. If you don’t workout at all and you live more of a sedentary lifestyle, your activity factor will be 10.
Once you know your activity factor you will multiply it by your bodyweight in pounds. For example, if you are a very active women who weighs 165 pounds, you would need to eat 1,980 calories per day to maintain your current weight.
However, this is just your baseline. Since you are trying to lose weight you would start by dropping that down by 300 calories. This will help you lose weight WITHOUT starving yourself.
#2 – Stop Doing Hours of Cardio
Cardio is very important. Not only is it good for your heart, but its one of the easiest ways to ensure you are in a calorie deficit on a daily basis.
However, that doesn’t mean you need to spend hours on the treadmill every single day.
Yes, you will lose weight if you start doing hours of cardio. But you won’t develop the body you want.
As a matter fact, you will lose your muscle mass and start looking skinny fat. Yes that is a real thing.
Skinny fat is when you are a size 6 but you are still flabby. Trust us, that’s not what you want.
What you really want is a toned, firm body. And the way to get that is by doing HIIT training.
HIIT, which is short for high intensity interval training, is the key to maximizing fat burn while also maintaining muscle.
Here are a few beginner friendly HIIT workouts you can try today.
#3 – Stop Avoiding The Weights
Ladies! Ladies! Ladies!
You must stop avoiding the weights.
You will not get big and you will not get bulky.
What you will get is a lean, toned physique. Which by the way is exactly what you want.
So don’t be afraid to lift. Lifting is your friend.
Lifting weights will increase your metabolism and help you burn more calories throughout the day. This means you will be able to eat more while still dropping fat. That’s a win win!
Ready to start your journey to a healthier you? Check out the resources below.
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