Like it or not, most women have tried to lose weight at some point in their lives.
But the fact is, many of us just don’t know the right way to do it. As far as I can see, there are a lot of women out there who are just making the wrong choices.
They just don’t have all the information and are going with really old-fashioned – and bad – weight loss choices that simply don’t work.
Not only that, but often they’re not healthy choices.
Mistake 1: Eating a very low calorie diet.
This is a classic – but starving yourself is a very bad idea, not only for your health and mood, but it won’t actually help you lose weight properly.
In fact, eating fewer than 1200 calories a day can have a negative impact on fat loss. All the key fat-burning hormones down-regulate your metabolism (effectively slow it down) to protect your fuel storage meaning you’ll burn fewer calories.
Most people find that when they eat higher protein, lower carb it naturally leads them to eat less without trying as protein makes you feel fuller for longer. Don’t just cut calories out as a whole.
Mistake 2: Ignoring exercise
All the evidence is there. Research proves that the risk of breast cancer decreases by 25% among the most physically active women compared to the least active.
If you’re new to exercise, or have been doing the same workout for months or even years, don’t be afraid.
You don’t need some complicated heavy lifting program or a crazy interval training schedule.
Keep it simple. Start small and plan your exercises before you go into the gym, working to get your technique and movement patterns perfect before you start to lift heavy weights. With intervals, start small and gradually build on that.
Mistake 3: Eating a high carb diet every day
If you don’t exercise very much then your body doesn’t get much of a chance to burn off carbohydrates, especially if they are coming from poor quality food choices.
Reduce the the number of carbohydrates you eat: (bread, rice, pasta etc) and replace with more protein (meat, fish ) and healthy fats (avocado, coconut oil, nuts).
This will help improve metabolism.
If you eat 50-70% of your food from carbohydrates then reduce it to 40% and increase your protein to 25% and fat to 35%.
Eat fewer carbs on the days you don’t exercise and eat a little more on your workout days.
Mistake 4: Avoiding dietary fat
If your cupboards or fridge are stockpiled with fat free, low fat, diet products then watch out.
Fat is crucial for reproductive health in women.
It’s critical for creation of hormones and good hormone health and balance. Secondly if you’re not eating fat, chances are you’re probably filling that void with carbs, and we covered the problems with an all-the-time-high carb diet.
Start adding a good fat into every meal. If your food choice already contains fat for example fish, or eggs, then your all set. Just add a portion of vegetables or fruit and you’re in business. Alternatively if your eating a lean meat, say chicken, then add some nuts, seeds or avocado for fat.
The Golden Rules
These basics will keep you along the right lines.
1. Incorporate some weight training (don’t panic, it wont turn you into a muscle bound freak!)
2. Do some interval training, alternate intense bursts of effort with rest.
3. Eat mainly whole foods. Sorry to break the news, but you can’t out-train a bad diet.