How to Lose Weight Fast for Women | (2023)

How to Lose Weight Fast for Women | (1)

Weight loss that lasts won’t come quickly.

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Ladies, if you've struggled to lose each pound while the men you know seem to drop weight without even trying, it's not all in your head. Men do actually tend to lose fat more easily than women — especially belly fat in the midsection, notes the University of North Carolina.


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That doesn't mean losing weight is impossible, though, or that you need a fundamentally different approach to weight loss than a man — it just might take a little longer to reach your goals. But diet and lifestyle changes, including calorie tracking with MyPlate, will help you drop fat as quickly as possible, so you can get the body you want.

Why Weight LossIs Harder for Women

Women tend to struggle more with weight loss than men due to hormone and body composition differences. The primary female sex hormones — estrogen and progesterone — make women prone to strong food cravings.

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The primary male hormone of testosterone is present in both women and men, but men have a heck of a lot more it. It contributes to muscle building and fat loss.

Women's challenge with weight loss also comes down to nature. Nature wants to preserve a woman's ability to bear children. When you're in a calorie deficit, it can interfere with your fertility, so your body fights weight loss to prevent jeopardizing your reproductive capacity. So don't cut more than 1,000 calories a day or eat fewer than 1,200 calories daily.


As women age, weight creeps up too, with the average women gaining about one pound per year in their 40s and 50s, resulting in an added 10 to 15 pounds. The drop in estrogen levels during this time of perimenopause (the years leading up to menopause) contributes to weight gain and can change the way you distribute fat. You may gain weight in your belly more readily than you did in younger years.

And as people get older they tend to become less active, which means you burn fewer calories all day long. Plus, you naturally lose muscle mass due to hormonal changes, which further drops your daily calorie-burn rate. Muscle tissue burns more calories than fat tissue, so a body with less lean tissue has a lower metabolism and is prone to weight gain.


Read more: 13 Tips for Women Over 40 to Manage Their Weight

Cut Calories for Faster Weight Loss

The key to losing weight is eating fewer calories than you expend. That creates an energy deficit, so your body taps into other sources of fuel — namely, your fat stores — to make up the difference. You'll be able to lose weight safely by creating an energy deficit of up to 1,000 calories a day, which will allow you to lose up to two pounds per week.


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Use a calorie-needs calculator like LIVESTRONG.COM's MyPlate app to figure out your daily calorie needs, then subtract calories to create your energy deficit. With an app like MyPlate, you can factor in your weight-loss goal, and it will tell you the exact number of calories (as well has how much fat, protein and carbohydrates) you need to reach that goal.

For example, a 27-year-old woman who is 5-foot-4 and weighs 160 pounds and gets about an hour of activity a day needs roughly 2,500 calories a day to maintain her weight. She could drop her calorie intake to about 2,000 calories daily to lose one pound a week or go down to 1,500 calories a day to lose two pounds each week.


Here are some easy ways to cut calories from your diet:

  • Choose grilled fish or chicken instead of fried versions
  • Opt for mustard instead of mayonnaise on a sandwich
  • Eat whole fruits instead of drinking juice
  • Choose water over soda or juice
  • Practice portion control
  • Avoid mindless snacking
  • Start your meal with a salad (watch the dressing) or broth-based soup
  • Load up on veggies to give dishes like stir-fry more volume

While you may be tempted to eat as few calories as possible to lose weight more quickly, as mentioned above, it's important that you don't cut more than 1,000 calories from your daily diet or eat fewer than 1,200 calories a day — even if that means your energy deficit is smaller than 1,000 calories. Eat too little and you'll slow down your metabolism and put yourself on track to regain the weight — often with a few extra pounds.

How to Lose Weight Fast for Women | (2)

Even vegans can get ample protein in their diet.

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How Protein Helps With Weight Loss

While you'll need a balanced diet that includes unprocessed foods like whole grains, fruits, veggies and healthy fats to lose weight, you should focus on protein to get the best results.


Many women fall short in their protein intake, according to Precision Nutrition, but getting enough protein can actually help you shed pounds. Protein takes more energy to digest than carbs or fats, so including more of it in your diet actually boosts your metabolism. And protein also provides nutritional support for your workouts, so you can build sleek, lean muscle tissue to get a toned appearance.

Support your weight loss and exercise program by getting between 1.2 and 1.6 grams of protein per kilogram (or 0.55 and 0.73 grams per pound) of your body weight, recommends research published in the American Journal of Clinical Nutrition in 2013. For a 200-pound woman, this would suggest you aim for 110 to 146 grams of protein daily, split up among three to five meals.

Alternatively, you can "eyeball" your portions by including a palm-size serving of a protein-dense food at each meal, such as:

  • Salmon
  • Tuna
  • Turkey
  • Chicken
  • Lean beef
  • Eggs
  • Dairy
  • Nuts
  • Seeds
  • Lentils
  • Beans

Get plenty of cardio, but also don’t skimp on strength training.

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Slim Down and Tone Up With Exercise

If you want to lose weight fast, you'll need to get moving. Cardiovascular exercise helps you torch more calories. A 125-pound person, for example, burns about 600 calories in an hourlong high-impact step class or about 200 calories in 30 minutes of jogging. These calories burnt help you create a calorie deficit so you can lose more weight.

Experiment to find a few forms of aerobic exercise you like — whether that's a jogging session on the treadmill, a trendy cycling class or a ballet-inspired dance workout — to prevent boredom as you burn calories. If you're older, exercise is all the more important to counteract the weight-gaining effects of your hormones.

And while the weight room can be intimidating for women, pumping iron is key to getting a toned and fit physique. Don't worry, lifting heavy weights won't make you bulky — you just don't have the testosterone to build the size of a man. Lifting will improve your posture, make your arms, core and lower body more shapely and boost your metabolism by building muscle. Resistance training also helps you hold onto muscle that you naturally lose as you age.

Schedule two or three workouts each week, choosing exercises that challenge your entire body each time. If you're not sure how to start, consult a trainer at your gym. A professional can help you find your way around the weight room and choose challenging weights that will give you the best results.

And be especially aware of your eating habits after your workout. In women, the hunger hormone known as ghrelin tends to rise dramatically after an exercise session. Simultaneously, the hormone leptin, which signals your body it's full, decreases, as shown by research published in a 2013 issue of the Biology of Sport.

Research published in the American Journal of Physiology in 2018 shows that people tend to eat more calories when they exercise, effectively eliminating any positive effect of a calorie deficit.

And, unfortunately, women tend to biochemically be drawn to higher-calorie foods as compared to men, as shown by a 2017 study published in Frontiers in Human Neuroscience. Avoid rewarding your workout efforts with a helping of ice cream, a cookie or a bowl of mac and cheese.

Read more: The Only 5 Exercises Women Need to Get Lean

Look Thinner Fast With These Style Tips

Unfortunately, even fast weight-loss methods won't change your body overnight. At a weight loss of one to two pounds a week, you'll likely be working toward your weight loss goal for weeks, months or even years.

That doesn't mean you can't make a few tweaks to notice results more quickly, though.

  • Pay particular attention to your posture throughout the day; simply standing and sitting up straight makes you look thinner and more confident.
  • Use a belt to draw attention to your increasingly defined waist, and play up your best assets with bright colors. For example, show off toned gams with candy-colored denim or a printed skirt.
  • Choose clothing that fits your body the way it is right now. Excessively loose or tight clothes usually aren't flattering.
  • Wear darker colored clothes over any areas you might be self-conscious about. For example, a darker top can visually slim your waist and upper body, while dark pants or a skirt can streamline your hips.
  • Take advantage of the latest in undergarments: Make sure your bra fits, and slide on a set of shapewear if you feel comfortable in them.
  • Pick clothing made from fabrics like jersey, fine cotton and Spandex. Avoid bulky materials, including corduroy, leather, suede and angora.
  • Wear V-neck tops and dresses to show off a little skin up top to draw attention away from your middle and hips.

Read more: How to Dress to Flaunt Your Figure

What Do YOU Think?

Are you trying to lose weight? What's worked for you? What hasn't worked? Have you followed any of this advice? Share your thoughts and questions in the comments below!


What is the fastest way to lose weight and drastically? ›

Desperate to Lose Weight Fast? 9 Ways to Drop Those Pounds Quickly (And Safely)
  1. Cut Your Carbs. It's no secret that foods with too many simple carbohydrates are bad for your body. ...
  2. Eat More Fruits and Veggies. ...
  3. Pump up the Protein. ...
  4. Move Around. ...
  5. Don't Drink Your Calories. ...
  6. Eat More Slowly. ...
  7. Sleep Well. ...
  8. Brush Your Teeth.
2 Sept 2021

How can a woman lose weight in 7/10 days? ›

Top 10 tips to reboot your body and kick start weight loss
  1. Skip the Scale. Don't weigh yourself daily, sometimes it just unnecessarily panics you and can be demotivating. ...
  2. Carry Your Own Snacks. ...
  3. Eat An Apple. ...
  4. Try To Eat Meals At Home. ...
  5. Become a Water Baby. ...
  6. Eat Slowly. ...
  7. Eat Protein. ...
  8. Don't Stock Unhealthy Food at Home.
30 Mar 2021

How can a woman lose 10 pounds in a week? ›

To lose 10 pounds in a week, limit yourself to 1,200 calories a day and avoid eating processed foods like cookies and french fries. Make it a goal to exercise for 4 hours every day, and focus on high-intensity cardio exercises like running, cycling, and using an elliptical.

How can I drop 20 pounds fast? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
13 Aug 2018

How can a woman lose 20 pounds in a month? ›

To lose 20 pounds in a month, reduce the number of calories you're eating every day by eating less and cutting out junk food. Focus on eating healthy, low-calorie foods like fruits, vegetables, and lean meats. On top of eating healthier, exercise for 1 hour 3-4 times a week.

How can I drop 10 lbs fast? ›

Here are the experts' top five tips to quickly lose 10 pounds.
  1. Eat Healthy. Healthy eating is one of the best ways to aid weight loss. ...
  2. Control Your Portion Size. Paying attention to the portion of your meals is a great way to start your weight loss journey. ...
  3. Track your Meals. ...
  4. Stay Hydrated. ...
  5. Be Active.
9 Jun 2016

How did Kim Kardashian lose weight? ›

Kardashian says she cut carbs and ate “just the cleanest veggies and protein.” She also ran on a treadmill and wore a sauna suit twice a day. Kardashian's 3-week weight loss sparked concern over the impact on mental health. Critics also worried about the physical effects of copying her methods.

How can I lose 20lbs in 2 weeks? ›

How To Lose 20 Pounds Fast In 2 Weeks?
  1. Make A Commitment. ...
  2. Cut Your Caloric Intake. ...
  3. Up Your Protein Intake. ...
  4. Eat More Fibre. ...
  5. Plenty Of Sleep. ...
  6. Avoid Refined Carbs. ...
  7. Increase The Intensity Of Your Workouts. ...
  8. Set A Nightly Food Cutoff Time.

What drink burns belly fat overnight? ›

What Drink Burns Fat Overnight? Drinking turmeric milk, chamomile tea, cinnamon tea, green tea, protein shake, green veg smoothies, and fiber-rich juice helps you burn significant fat overnight.

What removes belly fat fast? ›

Here's how to whittle down where it matters most.
  • Try curbing carbs instead of fats. ...
  • Think eating plan, not diet. ...
  • Keep moving. ...
  • Lift weights. ...
  • Become a label reader. ...
  • Move away from processed foods. ...
  • Focus on the way your clothes fit more than reading a scale. ...
  • Hang out with health-focused friends.

Does drinking water help you lose weight? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

Does apple cider vinegar help you lose weight? ›

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

How much do I need to walk to lose weight? ›

People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.

How can I loose 10 lbs in 2 weeks? ›

A workout plan to lose 10 pounds in 2 weeks may involve:
  1. 30 minutes of running to burn 300 calories.
  2. 15 minutes of rope jumping to burn 200 calories.
  3. 30 minutes of HIIT to burn 400 calories.
  4. 30 minutes of swimming to burn 350 calories.
  5. 1 hour of cycling to burn 850 calories.
  6. Total calories burned per day – 2,100.

How can I lose a lb a day? ›

How To Lose A Pound A Day: 10 Ways To Achieve This
  1. Increase fiber intake.
  2. Don't drink your liquids.
  3. Switch to zero-calorie substitutes.
  4. Make swaps to your food.
  5. Add volume to meals.
  6. Eat home cooked food.
  7. Watch your portion sizes.
  8. Regularly exercise.

How much water should I drink to lose weight? ›

Drinking at least 64 ounces (eight cups) of water every day may help with weight loss. Downing liquid is not the only way to meet this goal. About 20 percent of your hydration needs can be met through your diet, says Caroline Susie, RDN, a national spokesperson for the Academy of Nutrition and Dietetics.

How can I lose 20 pounds by walking? ›

If you plan to lose 20 pounds by walking alone, try to burn at least 250 extra calories during your walk per day. For example, if you weigh 160 pounds you'd have to walk at least 40 minutes per day at a pace of 4 miles per hour to lose ½ pound per week.

How long does it take to lose 20 lbs as a woman? ›

Since there are about 3,500 calories in one pound, it would take you one week to lose one pound and 20 weeks to lose 20 pounds.

What is the 3 day diet lose 10 pounds? ›

To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones.

How long does it take to lose 10 pounds by walking? ›

"This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks. The more you weigh, the more calories you will burn.

What will walking an hour a day do? ›

Know the benefits

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

How did Kylie lose weight so fast? ›

Kylie Jenner loved to eat pizza, pasta and burgers but had to eliminate them from her diet in favor of clean and healthy eating. She had become more aware about her body and improved her eating habits accordingly. She followed a strict weight loss diet based on organic foods. Kylie preferred home cooked meals.

How did Adele lose all of her weight? ›

Adele, 33, opened up about her recent weight loss to Oprah Winfrey in a brand new interview. She shared new details about her workout routine and explained how exercise has made her stronger, both physically and mentally. The singer-songwriter lost 100 pounds in two years by lifting weights and doing circuit training.

How can I lose 70 pounds fast? ›

Cardiovascular exercise, such as brisk walking or jogging, fits into this category. Work up to longer durations and higher intensities to bring about more calorie burning and faster results so you can hit your 70-pound weight-loss goal sooner. Strength training is also critical for fast, effective weight loss.

Is hard-boiled eggs good for losing weight? ›

Weight Loss

Hard-boiled eggs are an excellent source of lean protein. They'll fill you up without packing in too many calories, which is helpful if you want to lose weight.

How much weight can I realistically lose in 2 weeks? ›

But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

How fast can I realistically lose 20 pounds? ›

“A generally accepted rate of healthy weight loss is a half-pound to one-pound per week. So, budget five-to-six months to achieve a 20-pound weight loss,” she says.

What burns fat while you sleep? ›

Here are five handy ways you can burn fat while you're asleep.
  • Drink a casein shake. ...
  • Sleep more. ...
  • Eat cottage cheese before bed. ...
  • Resistance training. ...
  • Eat small meals throughout the day.

Does lemon water reduce belly fat? ›

Does lemon water reduce belly fat? A. Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat.

How can I slim my stomach in 3 days? ›

What to eat to get a flat stomach in just 3 days
  1. Ginger mint tea. ...
  2. Coconut yoghurt with blueberries. ...
  3. Cinnamon oat smoothie. ...
  4. Spinach and tomato omelette. ...
  5. 2 slices of watermelon or cantaloupe. ...
  6. Spiralised apple and cinnamon noodles. ...
  7. 3 or 4 sticks of celery with mashed avocado. ...
  8. Vegetable frittata.
7 Jul 2016

What are the 2 vegetables that destroy stomach fat? ›

Eat These 5 Vegetables To Kill Belly Fat
  • 1#: Cucumber. Because cucumber contains so much water, it helps you feel full and eliminate cravings. ...
  • #2: Tomatoes. Tomatoes are rich in both calcium and vitamin C, which is an essential antioxidant that helps fight free radicals in the body. ...
  • #3: Chilies. ...
  • #4: Leafy Greens. ...
  • #5: Beans.
2 Mar 2017

What foods go straight to belly fat? ›

A diet that's low in fiber and high in refined grains may increase risk for weight gain and higher levels of belly fat.
9. Low fiber diet
  • beans.
  • lentils.
  • whole grains.
  • oats.
  • vegetables.
  • fruit.
  • plain popcorn.
  • nuts.

What should I drink first thing in the morning to lose weight? ›

The best morning drinks for weight loss that you can choose from include warm lemon water with honey, cumin water, fenugreek water, cinnamon water with honey, and fennel water. Avoid having drinks that are high in sugar while on a weight loss journey.

What can I drink to lose belly? ›

Starting your day with a glass of lukewarm lemon water can do wonders for your body. The drink is packed with antioxidants and pectin fibre, which helps in melting the belly fat. To make the drink take a glass of water, squeeze some lemon juice and add a teaspoon of honey to it.

Do you pee a lot when losing weight? ›

Fat burning can make you pee more because when the body breaks down fat cells for energy, one of the byproducts of this process is water which you pee or sweat out of the body [1]. One of the ways to boost fat metabolism is by decreasing your food intake through dietary changes.

Does lemon help you lose weight? ›

Drinking lemon water can be a helpful way to support weight loss. Lemon extract has been shown to have beneficial effects on fat and glucose metabolism, and it may help you lose weight. Drinking lemon water also keeps you hydrated while being low in calories.

What should I drink to lose weight? ›

The best drink for weight loss is water since it has zero calories and can keep you hydrated. Other weight loss drinks include coffee, green tea, vegetable juice, and smoothies. If you're trying to lose weight, avoid high-calorie, sugary drinks like soda and fruit juice.

Does green tea help you lose weight? ›

And drinking green tea may even help you lose weight. The caffeine and catechins it contains have been shown to boost your metabolism and increase fat burning (9, 10 ). Overall, studies indicate that consuming green tea can help you burn an additional 75–100 calories per day ( 11 ).

Can I lose weight by walking 30 minutes everyday? ›

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

How many minutes should I walk everyday to lose weight? ›

If you'd like to lose a substantial amount of weight (more than 5% of your body weight), the U.S. Department of Health and Human Services recommends getting at least 300 minutes of moderately intense physical activity weekly. Walking for 1 hour daily may help you meet that goal ( 3 ).

How long should a beginner walk to lose weight? ›

Walkers who wish to lose weight should gradually work up to a walking schedule of 5-7 days per week, 45-60 minutes or more at a moderate to vigorous intensity level (50-85% of your maximum heart rate). To achieve significant weight loss, a combination of exercise and calorie reduction in your diet is recommended.

What is literally the fastest way to lose weight? ›

#1) Very Low-Calorie Dieting

This is probably the most common way to quickly lose weight: don't eat much. A very low-calorie diet (VLCD) is defined as any diet ranging from 450-800 calories a day. For reference, there are about 550 calories in a McDonald's Big Mac.

How quickly can a woman lose weight? ›

According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (1, 2, 3 ). Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism ( 4 , 6 , 7 , 8 ).

Does drinking water right before bed help you lose weight? ›

Consuming cold water before bed can also help your body to burn more calories during the night while you sleep! Water is a natural calorie burner and drinking cold water before bed causes your body to have to work twice as hard to warm the water up while you are resting, thus burning more calories.

How can I reduce my tummy? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

How can I lose 20 pounds fast without exercise? ›

How to Lose 20 Pounds of Fat in 30 Days (Without Doing Any...
  1. Rule #1: Avoid “white” carbohydrates. ...
  2. Rule #2: Eat the same few meals over and over again. ...
  3. Proteins: ...
  4. Legumes: ...
  5. Vegetables: ...
  6. Rule #3: Don't drink calories. ...
  7. Rule #4: Take one day off per week. ...
  8. Want to Become Superhuman?
26 Mar 2018

How can I drop 10 pounds fast? ›

How to Lose 10 Pounds in a Month: 14 Simple Steps
  1. Try cardio for weight loss. ...
  2. Eat fewer refined carbs. ...
  3. Start counting calories. ...
  4. Choose better beverages. ...
  5. Eat slowly. ...
  6. Add fiber to your diet. ...
  7. Eat a high protein breakfast. ...
  8. Get enough sleep every night.

Why is it harder for females to lose weight? ›

It's Harder for Women to Lose Weight — Really

By nature, women tend to have a lower metabolic rate than men. This means your body uses fewer calories (units of energy) to fuel normal body functions like breathing, thinking, and circulating your blood. The leftover calories are stored as fat.


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