5 Tips To Fix Slow Female Fat Loss !
You may perhaps heard , that it’s more hard for women to lose fat than men.
Differences in male and female hormones are certainly concerned both in the fat loss procedure as well as in the patterns of fat storage on the body.However the biggest obstacle is NOT hormonal issues, it’s one small fat loss relativity reason that almost all women overlook…
That reason is the simple fact that women are mostly slighter and lighter than men, yet they err by set their goals and designing their nutrition plans similar to men or larger women.
This especially applies to small and petite women who still have some body fat to lose.
- Last week I got an email from a female reader who told me she was doing 3 weight training and 6 cardio sessions per week - the cardio was 45 minutes at a clip.
She told us her weighed was111 lbs at she was 4 feet 11 inches tall, but even though she was petite, she had “several pounds of flab” she sought after to lose and just felt kind of “mushy.”
She had been truly inspired by the success stories on the Burn the Fat websites, particular the finalists in the Burn the Fat transformation challenge.
Although she said she was starting to get depressed for the reason that she was losing fat so much slower than everybody else, it seemed.
To start with, I asked her if she knew her body fat percentage. It may seem weird, but it’s likely to be a so-called “ideal” body weight and have high body fat and low lean body mass. That’s called “normal weight obesity” or in the general vernacular, “skinny fat”). With the prevalence of body image disorders nowadays, (and lets face it, the mirror plays tricks on us all), it’s especially critical to understand and objectively measure body composition.
I confirmed that she really have body fat to lose, even though she wasn’t overweight, here’s what I told her:
As you have a smaller body, you have lower calorie needs. When you have lower calorie needs, your relative deficit (20%, 30% etc) gives you a lesser absolute deficit and for that reason you lose fat more bit by bit than someone who is bigger and can create a larger deficit more easily.
An example for a man
Male, 5’ 8”, a lean 192 lbs and extremely active:
Daily calorie maintenance level: 3300 calories per day
20% calorie deficit = cut out 660 calories
Optimal calorie intake for fat loss: 2640 calories a day
On paper predicted fat loss: 1.3 lbs of wt loss per week
By 2640 calories for each day, I’d release fat rather painlessly. If I bumped up my calorie burn or decreased my intake with another 340 a day, that would be as much as necessary to give me 2 lbs per week wt loss. However, that’s barely a starvation diet (Ah, the joys of being a man).
For slighter women, the math equation is not the same.
By only 4 foot 11 inches tall and 111 lbs, a female’s numbers would appear like this:
Daily maintenance level 1930 calories (even at a moderately active exercise level).
20% deficit would = 386 calories
Optimal intake for fat loss 1544 calories a day
On paper predicted fat loss only 8/10th of a lb of fat loss/wk.
If you took a extra aggressive calorie deficit of 30%, that’s a 579 calorie deficit which would now dump the calorie intake to 1351 calories each day.
That’s pretty minimal in calories. On the other hand, you would even now have a fairly little calorie deficit. In fact, I would become to eat twice as many calories (2600 vs 1300 each day) and I’d still get almost twice the weekly rate of fat loss!
I understand, this isn’t “fair,”however it doesn’t mean women can’t become as lean as they want to be. It means that on average, women will dump fat slower than men. It also means women with slight bodies will lose fat more slowly than bigger women.
What to do then ?
5 TIPS FOR FEMALE FAT LOSS
1: Put right now a goal that’s realistic relative to your gender, body size and weight. Just ONE POUND a week of fat loss is a lot more in line with a realistic goal for a small-framed female. Overweight people can be able to lose it faster. Men can dump it faster.
2: Weigh and measure all your food every time you feel you’re stuck at a plateau,just to be sure. When your calorie expenditure is on the low side, you don’t have much margin for error. One extra pastry, muffin or handful of cookies and ZAP, your little 20% calorie deficit is passed away!
3:Keep in mind that body fat and body weight are NOT the same thing. Judge your progress on body composition. (I teach how to measure your body fat and lean body mass in the privacy of your own home as part of my Burn the Fat, Feed the Muscle Program).
4: Hang on to a weekly progress chart for weight, body fat percentage, pounds of fat and pounds of lean body mass. Water weight and lean body mass gains can mask fat loss so it’s achievable to make progress even though the scale isn’t moving. Pay special interest to the progress trend over time.
5: Burn more calories from the time you already spend in the gym. Suggestions: Make 2 or 3 of your long cardio sessions higher in intensity so you burn more calories in the same or even less time.Put up your weight training with big compound exercise and brief rest intervals so you burn more calories from strength training as well.
As soon as I first shared this information with my readers, a few women told me that all this did was get them depressed or prompt them to reply, "it's not fair!" Anyway, no it's not fair. But "Better the hard truth than a comforting fantasy," as Carl Sagan once said.
Look -put it at this way: This information should not be depressing - it supposed to be encouraging and empowering to you since this "hard truth" helps shorter/ smaller women understand how to set realistic goals and know exactly what to to do to reach them: You must be very active, train hard, BURN a lot of calories instead of just dieting, and you will reach any goal. It just takes a little patience.
Dropping just ONE pound for each week (or less) may seem excruciatingly slow, but even if you make a HALF a pound a week fat loss, that’s still progress. Celebrate it. Keep that up over time, and you will reach your goal. Persistence pays.
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Fat Loss Coach