10 Simple Fat-Loss Tips for Women
If you're like most, after a few long months of quarantine, stress, emotional eating, and not working out, you're ready for change.
You're ready to start feeling better, exercising, and improving your diet. You're ready and eager to get started losing weight.
But you're not sure how or where to get started.
If this sounds like you, this article is for you!
Over the years we've helped hundreds and hundreds of women completely transform their health, fitness, and weight-loss.
Most of these women were either brand new to exercises or had tried various weight-loss programs, exercise routines, and diets but couldn't seem to stick with it. They'd join a gym for a few months and then quit due to a lack of motivation and not really knowing what they were doing. They spent the last several years starting and stopping. Then they joined DSC and everything changed.
Check out our biggest female transformations, HERE.
It's our mission here at DSC to make losing weight and getting into the best shape of your life simply easier. We exist to provide the environment, support, coaching, and community to allow you to stay committed, motivated, and see incredible results.
To get you started, we're covering 10 incredibly simple and effective fat-loss tips for women. Enjoy!
1| Focus on you
It's time to make a commitment to yourself. It's time for you to focus on your health as well as physical & mental well-being.
After a few incredibly challenging months it's time to take back your health, lose weight, and feel more confident.
If fat-loss is your goal you'll need to make a commitment to yourself.
One big shift for most women in joining our program is when they see the power of making time for themselves. No it's not selfish, in fact, it's the complete opposite.
They see how much better they feel both physically and mentally. They are in-turn better able to take care of their families and loved ones.
Before moving on, let's commit.
2| Chase progress, not perfection
So you have a weight-loss goal, perfect! I want you to think about that number for a moment.
Now how do we get to that weight-loss number?
HINT: not by wishing it would happen
It's time to get to work. I want you to focus solely on the small yet incredibly impactful actions and behaviors that move you toward that fat-loss goal. It's the accumulation of small daily habits that build tremendous amounts of progress.
And progress is the key to consistency.
When you chase progress (not matter how small) incredible things happen. That's where the real fat-loss happens and that is what our biggest transformations did.
Here's an example of small daily fat-loss wins:
Exercising for 30+ minutes
Drinking more water
Including more protein in your diet
Ordering a side vegetable instead of that usual side of fries
Holding your plank a little long than yesterday
Increase the resistance on an exercise by 5lbs
All of these actions add up and they are what get you to your fat-loss goals. Small, consistent progress is the name of the game.
3| Decrease the resistance
There is always going to be more friction or resistance in the beginning when you start something new. This is why it always feels harder in the beginning. This is important to understand when getting started.
When something is new like a workout routine, it's not quite yet a habit. It takes effort and thought in the beginning to get the wheels in motion and to turn that new workout program into an easy part of your daily routine.
To decrease this resistance, here are few tips to help you keep your diet and workouts top of mind and easy to start each day:
Have your workout clothes packed and ready
Leave your walking or running shoes by the door as a reminder
Sleep in your morning workout clothing
Have fresh fruit and vegetables washed and cut in the fridge
Have healthier foods out and visible on countertops
Pack your meals and snacks for the following day before you go to bed
4| Love thy workouts
Why do most women quit their workout routine? Boredom and frustration.
The boredom stems from doing the same old treadmill routine day in and day out. The frustration then enters as you make little to no progress and wonder what you should be doing instead.
At DSC we believe there is a better way.
A key ingredient to fat-loss is workout consistency. The more you enjoy your workouts, the more you're going to go, and the more you go, the better your fat-loss results.
When you enjoy your workouts and actually look forward to them and the progress you're making, that's when things really start to change. You stay committed, motivated, and make incredible progress.
We do this at Dynamic by working hard to provide the most fun, upbeat, friendly, and supportive workout environment imaginable.
5| Track your food intake
When it comes to fat-loss, your diet is the name of the game.
To lose weight, we need to be in a consistent calorie deficit. This means we need to burn more calories than we taken in through our food. In order to lose 1-2lb per week (which we recommend for longterm success) you need to be in a calorie deficit of 500-1,000 calories per day. This means if you eat 1,500 calories, you will need to burn 2,000 to 2,500.
So how do you know how many calories you're eating each day? Track it.
Use a food tracking app like My Fitness Pal to set your daily calorie and longterm fat-loss goals and keep track of what you eat and drink throughout the day. This is a great tool to open your eyes to how much you're really eating and if you're overeating or eating the same amount of food as you burn, you simply won't lose weight.
The average American underestimates the food they eat each day by 600-1,000 calories. To avoid, guessing and greatly improve your fat-loss consistency, try a few weeks of tracking everything you eat and drink.
6| Focus on getting stronger
This is typically the missing piece to most exercise routines -- especially for women.
Picture yourself at the gym hitting a quick session with the weights. Most of us grab weights we know we can handle and complete exercises we are comfortable with. Or we go for the same run or walk at the same pace. Do this over and over and 3 months later we've made little progress.
Instead, focus on small daily or weekly improvements to your strength.
This is HUGE for improving muscle tone and burning fat.
Every time you're in the gym, do something small to improve from last week.
Increase the number of reps or sets from last week. Increase your weights by 5lbs. This will not only do wonders to your physique but it will keep you moving forward toward your goals.
Some of our favorite strength exercises to add to your routine are push-ups, inverted rows, planks, split-squats, goblet squat and farmer carries.
7| Use Sunday's to prepare for weeklong success
Weekend preparation equals weekday success.
Use you Sunday to prep for fat-loss success.
Here are a few tips to get your week started right:
Use Sunday to grocery shop for the week. Include plenty of lean protein and fresh produce
Make your breakfasts, lunches, and snacks for the next few days
Create a list of what each dinner of the week will be
Have your daily refillable water bottle out and ready
Schedule your workouts like you would any meeting or appointment to drastically increase your consistency
Toss junk food from your kitchen. If it's in your house, chances are you'll eat it
8| Include protein in every meal and snack
Protein is key ingredient to fat-loss. It is made up of molecules called amino acids, also known as the building blocks of life. They are responsible for the building of our muscles.
Consuming enough protein has been shown to help with:
Helping you feel more full after meals and for longer during the day
Helping you not overeat
Growth and repair of muscles
Workout performance (better workouts = more fat-loss)
The speed of your metabolism (burn more calories and fat)
Stick to non-processed, protein sources like protein smoothies, eggs, chicken, turkey, fish, protein powder, black beans, and greek yogurt.
Aim for 1 palm sized amount of protein at each meal and snack.
9| Drink mainly calorie-free beverages
As we talked about earlier, to lose weight you need to be eating the right amount of calories. One way to drastically increase your calorie intake, and slow down weight loss, is by drinking your calories. Additives like cream and sugar in your coffee, soda, fruit juices, and alcohol are loaded with extra calories. The average American consumes an extra 400 calories per day just in beverages. Now multiply that by seven days a week.... YIKES! That is not good for weight-loss and something you can easily avoid.
Instead, stick to mostly water and other calorie free beverages.
I want you to have water with you at ALL TIMES! Driving. Working. Watching TV. Eating. Working out... Make sure you have a glass or bottle of water with you to continuously sip on. I recommend purchasing a reusable water bottle like a Nalgene bottle.
BONUS TIP: Drink 2 cups of water before each meal!
Research shows simply drinking 2 cups of water before each meal will help you feel fuller and eat less during your meals.
10| Join our 4-Week Intro to Fitness Program for Women
In just a few weeks we are kicking off our 4-Week Intro to Fitness Program for Women.
This program is specifically designed to help women get their health and fitness routine started.
We are here to provide you with the exact workouts, diet plan, coaching, support and community to help you feel your best!
Our mission is to make fat-loss easy.
Our Intro to Fitness Program includes:
Unlimited workouts (perfect for beginners) (Here at DSC and online from home)
Easy-to-follow diet guide
Fat-loss meal plans
Private online community page
Support and guidance