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The Best Meal Plan For Female Weight Loss
Welcome! I’m Adam and today I am going to give you the best meal plan for female weight loss.
In all honesty, I was really surprised when researching this article that Females are looking for Meal Plans just for “female weight loss”.
Ladies, what's so bad about the way men eat?
If you happen to be Male and have come across this article, then you are more than welcome here too. The Meal Plan that I will outline will 100% work for you, regardless of your sex.
There is nothing in this article that can’t be utilised by a man, to get just as incredible results in your Weight Loss Journey.
My friends…you are all welcome!
I promise you, at the end of this article, everything will be really clear, you will have a plan and be inspired with the knowledge you need to conquer your female weight loss conundrum.
In this article, I will give you the best meal plan for female weight loss and solve all of your problems and you are going to build your “healthy” meal plan in a really simple step-by-step way.
But before we get started I would like to invite you to become my friend by getting on my list.
I’ll email you things. Sometimes they will be educational, sometimes they will be inappropriate, and sometimes I might just want to know how the hell you are; either way…it means we can be friends.
Oh, and I will also send you some free fitness goodies too, like a free calorie calculator, a month of in-home and Gym Workouts and much more…but only when you send me your friend request:
TABLE OF CONTENTS FOR “THE BEST MEAL PLAN FOR FEMALE WEIGHT LOSS”
Step 1: Calories For Female Weight Loss
Step 2: Foods You Can and Can’t Eat in your Meal Plan
Let me show you why and how I know this Meal Plan will work for you.
This is me. The photo on the left is from 2017 and the one on the right is from 2020:
As you can see…what I eat keeps me pretty lean. In fact, the heaviest I have ever been was 82kgs and the lightest 78kgs. My body doesn’t change much, because I follow the exact meal plan that you will follow come the end of this article.
But wait…
I’m a Man. And I’m writing about Female Weight Loss…
So let me show you my friend Jennifer. Or Jenny as her friends call her.
Jenny is a wonderful human. I’ve known her a long time from when she used to work out 5–6 times a week where I used to work. She works in TV and Film which is of great interest to me, because of my background in acting, and on top of all of that, she trusted me to coach her daughter too.
Jenny joined my Strong and Confident Program. She had previously tried all kinds of diets. She splashed money on Ketones, on Slimming World and she still struggled to make it “stick”. She has put in so much hard work over the last three months.
But what I am most proud of with her is that she has just kept working. Ticking off the days, and understanding the nature of what and when to eat.
Well, this is Jenny from the 20th March 2020 to the 28th May 2020:
How amazing is that?
Or there is Aisling. Aisling is a little pocket rocket. She is small in stature but huge in personality and so full of life. She is so much fun to train and always gives as much as she can.
But she also loves to party, drink and socialize. She can drink more Ciders than I can even count on a night out. She too fell foul to the Diet Business of Slimming World, but she too has put in the hard work and learned how to create balance in her meal plan for her own success.
These two ladies…and if you go right here you will see female after female conquering their weight loss following my meal plans. I’m not here to WOW you.
All I am trying to do is keep you interested enough to find out what all of my friends who work with me online can and have achieved so that you can believe it is possible for you as well.
Because you are about to learn what the best meal plan for female weight loss really is.
Step 1: Calories For Female Weight Loss
Every meal plan should start with knowing your calorie targets. So the first part is setting you up with what is known as a “Calorie Deficit Meal Plan” or a “Calorie Deficit Diet Plan”.
You could have the tastiest meals, with the best macronutrient split there ever was.
But if your Energy Balance isn’t tilted towards a Calorie Deficit, then you will not create weight loss.
800 calories a day? 1000 calories a day? 1200 calories a day?
Is probably what you are thinking…but I need you to forget about these arbitrary numbers.
Women of the World:
To what I am about to say.
Everybody's calorie needs are different.
Lumping you on some number that is quite honestly just plucked out of thin air isn’t going to help for two reasons:
It could be too few calories leading to over restriction, then failure to adhere, then you eventually giving up on your diet altogether
It could be too many calories, you aren’t in a Calorie Deficit for weight loss and you end up getting no results, which then means you give up because it isn’t working.
How Many Calories Do You Really Need?
Personally, I use the principle of a Calorie Window which I outline in this YouTube Video:
You have an upper guideline and a lower limit. Your upper guideline will be:
“Goal Bodyweight in LBS x 12”
Your lower limit will be aligned to what is known as your Basal Metabolic Rate which you can find out by heading here and downloading my Free Calorie Calculator (many other calculators are available on the Internet too).
Now…this is the important part.
All you have to do is get your calories between these two numbers each and every day. There is an upper guideline because you can go over it from time to time — that’s perfectly understandable.
There is a lower limit because your Calories each day should never EVER drop below your BMR in fact, I would prefer you never tried to just get to this number at all.
And your goal for your meal plan is this:
Eat as much food as you can eat to get as close to the upper guideline as possible..and you will still lose weight.
If you are now saying this to me, I totally understand why:
You will design your meal plans calories to a window because there will be times that sticking to your calories will be just too damn difficult. Times of high socializing for example, or Christmas as another. But I don’t want you to miss out on spending time with your friends and being social.
Coz not being able to do that in the name of dieting will suck.
The closer to your lower limit you get…the harder it will become to do.
And the words “hard” and “diet” never go well together.
Step 2: Foods You Can and Can’t Eat In Your Meal Plan
There are lots of examples of people losing weight by eating all kinds of stuff.
In fact, one of my coaches and friends Jordan Syatt lost weight by eating a Big Mac every day.
He lost 7lbs.
Eating a Big Mac every day.
In your life. I bet there are examples of people you know that have been able to lose weight seemingly eating “whatever the hell they want”.
There are other examples of people eating nothing but McDonald's creating weight loss (this is not what Jordan did by the way).
Is it a good idea? To only eat McDonald's?
Well, I’m not sitting here telling you to go and eat McDonald’s as the staple of your Meal Plan for Weight Loss.
What I am saying is that you need a balance.
The McDonald’s examples are one end of the extremity. The other is trying to “give up sugar”, “eat clean” or “give up carbs”.
Neither option gives you balance.
You want to thrive, not feel deprived. The answer to this lies in the balance.
Therefore your Weight Loss Meal Plan for Females will not list any foods as:
Off Limits
Good
Bad
Instead, every time you sit down to eat, ask yourself this one question:
“Will this food nourish me right now?”
Answering this will always drive you to balance.
Because nourishment means one thing: “The food necessary for growth, health, and good condition” [1]
This means that having a Pizza when you are craving a Pizza and you can’t do anything but think about Pizza…is nourishing you because it is causing you to mentally have a “good condition” and you are looking after your short-term and long-term mental “health”.
Of course, if all you do is eat Fast Food you are going to be neglecting a huge part of your growth, health, and good condition. But we are talking about balance here.
Will this nourish me? This will very often be answered with foods that are more congruent to your goals than against your goals. Foods that are full of nutrients and conform to what you probably think your Weight Loss Meal Plan should consist of.
But it does also mean, sometimes, you are going to need a Glass of Wine and a few crisps.
And that is perfectly ok.
As long as you balance it into your Calorie Deficit as outlined above.
So basically, within reason, there are no foods that are off-limits.
But there are foods that you should put well within your limits, and build your Meal Plan around as much as possible.
Protein — The Weight Loss Super Food
It’s no more a Super Food than anything else. But second to calories, it really is very important in your Meal Plan.
Protein is the most filling of foods you will eat.
Of all of the macronutrients, it will take the longest time to be digested by the body. Which means it keeps you fuller for longer. Which in turn will help you lose weight by bringing down how much you eat.
Protein will also complement your physical training really well. It will help your recovery from strength training and help you build and maintain muscle.
Protein will help your metabolism to burn calories as it has a very high Thermic Effect of Food (TEF).
Sources of Protein
Here is a good list to get started with and some of my favourite options [2]:
Meat per 100g serving (% of protein per kcal):
Chicken Breast: ~30g of protein/165kcal (18%)
Turkey Breast: ~28g of protein/189kcal (14%)
Steak: ~26g of protein/276kcal (9%)
Kangaroo: ~26g or protein/147.5kcal (17%)
Fish per 100g (% of protein per kcal):
Tuna Steak: ~29g of protein/129kcal (22%)
Salmon: ~22g of protein/210kcal (10%)
Dover Sole: ~15g of protein/87kcal (17%)
Halibut: ~~22g of protein/109kcal (20%)
Dairy per 100g (% of protein per kcal):
Eggs: ~12g of protein/144kcal (8%)
Greek Yoghurt: ~10g of protein/58kcal (17%)
Feta Cheese: ~10g of protein/96kcal (10%)
Whole Milk: ~3g of protein/61kcal (4%)
Vegetarian Options per 100g (% of protein per kcal):
Tofu: ~10g of protein/83kcal (12%)
Tempeh: ~20g of protein/194kcal (10%)
Seitan: ~25g of protein/127kcal (19%)
Lentils: ~9g of protein/112kcal (8%)
Fruits and Vegetables
These should be high up in your meal plan. Simply because they are very economic in their calories.
You can eat a lot of food…for not a lot of calories.
With both fruits and vegetables.
Do you remember when I said, you need to:
“Eat as much food as you can eat to get as close to the upper guideline as possible”
Fruits and Vegetables will be one of your biggest weapons in being able to achieve that goal.
Leafy Greens like, Spinach, Chard, Lettuce, Kale, and Romaine Hearts will all become some of your best friends.
Fruits like Berries (all varieties), Apples, Oranges, Watermelon, Peaches, and Pineapple.
I am only listing suggestions here. Filling your Weight Loss Meal Plan with any kinds of fruits and vegetables is going to serve you very well indeed due to the high fibre content they will keep you fuller for longer, helping you to avoid snacking elsewhere in your diet.
Water and other Zero Calorie Drinks
I love water. Sparkling, Still, it doesn’t matter and you need to learn to love drinking water too.
I advise most people to aim for three litres of water a day.
This is literally just their water intake. Try not to include teas, coffee, juice, and anything else you might drink in this total.
Filling up on calorie-free liquid is again going to help do a number of things.
Being well hydrated you will gain energy.
It fills your stomach up and will help reduce cravings.
Step 3: Weight Loss Meal Plan Timing
Do you know what time I eat my lunch each day?
I’m sure you don’t because it is impossible to say. All you have done is read my article, you have never met me, you don’t know my schedule, you don’t know my caloric needs or the goals for my physique.
And because you don’t know that about me, I clearly don’t know that about you.
Therefore anyone who is giving you a Weight Loss Meal Plan based on when to eat your food is not understanding who you are as a human.
You have a family. You may be on a date. You might be eating a friend’s house. You could be working a different shift pattern
There are so many variables that go into when you actually eat. It would be extremely foolish of me, your online coach, to sit here and tell you when to eat your foods.
All you need to remember is this: Eat foods that nourish you at that moment in time and fits into your lifestyle and your caloric allowances.
That’s it. It really truly is that simple.
This way you will feel less stressed, you will be in your own rhythm and will make your meal plan for weight loss work in the best way possible for you.
And that is what it is all about.
I would like to end on one last note about structure. The timing of your food doesn’t matter that much, but the structure with which you eat really does. If you can make sure you are eating breakfast, lunch and dinner each and every day this will really help you with your weight loss.
And if you want to take that one step further, a new study [3] has just been published by the University of Aberdeen which showed that eating a bigger breakfast compared to dinner each day actually reduced cravings and hunger throughout the day, and participants lost weight as their calories were controlled into a deficit.
With all of my clients on the Strong & Confident Program to work on their structured eating as much as possible - and not only do they lose weight, but they also improve their relationships with food as well.
Conclusion
That is it. That is your step-by-step guide to creating The Best Meal Plan for Female Weight Loss.
Step 1: Set Your Calories For Weight Loss
Step 2: Chose foods that ask the question “Will this Nourish Me?”
Step 3: Fit it into your lifestyle with structure in place.
Step 4: Execute the plan
You see, a lot of people would love for me to write a whole bunch of recipes, a whole bunch of macro-calculated foods and tell you when to eat them.
But Meal Plans like this very very very rarely work.
Especially when your goal is to lose weight.
If I sat here and was told you when and what to eat.
You would feel a lot more short-changed and less motivated to actually follow that plan.
Instead, I am telling you how and why you need to find the foods that will work best for you, in your life, with your personal balance within the guidelines of a Calorie Deficit.
That is it.
You can eat doughnuts.
If it fits into your calories.
You can drink Cocktails
If it fits into your calories.
You can eat Pizza
If it fits into your calories.
In fact, even if it pushes you over your calories, and you are having these foods in balance with your goals…then you can eat doughnuts, drink cocktails, and have pizza whenever you feel like it is answering this one question:
“Will it nourish me?”
The more you find ways of fitting in your favorite foods, and being able to live a life congruent to your goals, the more consistent you will be, the more regular your results will become, and the more nourished you will feel.
What’s Next?
Well, I am an Online Coach who has helped thousands of people work through the challenges in this article.
And it would be my pleasure to help you too.
My program is personal one-to-one online training called the Strong & Confident Program.
If you have ever wanted to achieve the following:
✅ Escape the constant dread of dieting?
✅ Release the guilt you attach to eating certain types of food?
✅ Learn to stop worrying about “the pesky last few pounds” and focus on all your body can do?
✅ Become truly happy with what your body is and what is capable of?
✅ Enjoy the feeling of being stronger and fitter as opposed to trying to reduce your size all the time?
✅ Achieve all of this and still lose body fat at the same time without huge restrictions and slavery to a fitness regime?
✅ Do it all on your own schedule, in your own way, with a program specifically designed for you?
Then please click on the button below and fill out an application form to start working with me.
Thank you so much for reading my work, and good luck with your weight loss journey!
I cannot wait to see how you go!
Coach Adam
References for the article: The Best Meal Plan for Female Weight Loss
1. Google.com. 2020. Dictionary — Google Search. [online] Available at: <https://www.google.com/search?q=Dictionary&stick=H4sIAAAAAAAAAONQesSoyi3w8sc9YSmZSWtOXmMU4-LzL0jNc8lMLsnMz0ssqrRiUWJKzeNZxMqFEAMA7_QXqzcAAAA&zx=1600528087652#dobs=nourishment> [Accessed 19 September 2020].
2. Nutritionix.com. 2020. {{Metatags.Title || ‘Nutritionix’}}. [online] Available at: <https://www.nutritionix.com/> [Accessed 19 September 2020].
3. Leonie C. Ruddick-Collins, Peter J. Morgan, Claire L. Fyfe, Joao A.N. Filipe, Graham W. Horgan, Klaas R. Westerterp, Jonathan D. Johnston, Alexandra M. Johnstone, Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity, Cell Metabolism, 2022.
5 Easy Ways To Do A Calorie Deficit Diet Without Working Out
I call these my Five Awesome Rules for Fat Loss Life.
They have been my guiding anchor for the entirety of my career.
And they haven’t ever let me down yet. Every single human that I have worked with has followed this plan and it is responsible for a lot of the results you see here.
Each and every one of the people that I work within my Online Coaching Program gets this as Lesson 1. It is a really simple, easy to follow set of actionable steps you can do every day that will ensure you start getting the results you truly want from your Weight Loss Journey.
But before we get started it would be wonderful if you got onto my email list.
I’ll email you things. Sometimes they will be educational, sometimes they will be inappropriate, sometimes I might just want to know how you are; either way…it means we can be friends.
So just fill in the form below and send me a friend request.
Oh, and I will also send you some free fitness goodies to help start our new friendship off on the best foot possible.
When it comes to the Calorie Deficit Diet there is one guiding principle that you must acknowledge before we go any further.
“A Calorie Deficit is simple, but its not easy”
I have written on the topic of what a Calorie Deficit is many times before.
Here in fact: What is a Calorie Deficit Diet Plan?
And you are welcome to read it…once you have finished with this story first.
I am sure I will write about a Calorie Deficit at least once a month for the rest of my life because it is that complex.
Now I need to cue some irony because I am going to try and make the Calorie Deficit as simple, as accessible, and as easy for you to follow as I possibly can.
But please remember this. When you get to the end of the article, you will be pumped, inspired, and excited to get started.
But this is still difficult to adhere to consistently and patiently to allow yourself the real-time that fat loss needs.
This is an amazing starting point, and this should be your constant solid foundation, your comfort blanket for Fat Loss results.
If you want the video version of, 5 Easy Ways To Do A Calorie Deficit Diet Without Working Out, you can grab that right here:
TABLE OF CONTENTS:
Awesome Rule For Fat Loss Life #2 - Three Litres of Water A Day
Awesome Rule For Fat Loss Life #3 - Protein and Veggies At Every Meal
These are in no particular order of importance. They all require as much time and attention as the next one, and if you favor one over the other then you are very much cheating yourself out of success.
But first let me answer this:
Can You Lose Fat In A Calorie Deficit Without Exercise?
Yes.
In fact, whenever I work with a client online, and they have a weight loss goal, then I encourage them to not view their exercise as a tool to help make that happen.
When you only view exercise as a means to burn calories, you destroy your relationship with exercise, and it is a surefire way to lose all motivation for working out.
If you are trying to lose weight, please view the balance of exercise and diet his way:
You work out to get strong.
You eat to a calorie deficit
If you can do that, not only will your diet improve, but also your ability and desire to see movement for what it is in your life will improve dramatically too.
I don’t encourage clients to just lose weight without any movement, as there are drawbacks related to doing just that:
It could effect your metabolism.
You will lose strength.
You won’t feel empowered in your new body.
You will focus too much just on the scale.
You could effect your relationship with food negatively.
Exercise is a great tool to protect you from all of the above as well, and exercise does not often have to conform to the ideas you think it might to support your weight loss journey.
So please bear that in mind as well.
Now onto the Five Awesome Rules for Fat Loss Life:
Awesome Rule For Fat Loss Life #1
You need to be in a Caloric Deficit.
Every rule hereafter will help you be in a Calorie Deficit.
But you cannot lose body weight, burn body fat, and try to change that scale number if you are not being adherent to a Calorie Deficit.
So how do you know if you are indeed in said deficit?
The crucial understanding for this is the principle of Energy Balance.
This dictates the following:
Energy In = Energy Out = Calorie Maintence
Energy In < Energy Out = Weight Loss
Energy In > Energy Out = Weight Gain
Therefore by understanding this you can manipulate your Caloric Intake to make sure that you keep your calories where you want to achieve your goals.
Personally, I suggest tracking your calories each day using an app like MyFitness Pal.
However there a few considerations you need to have when using MyFitnessPal.
The Caloric Goal it will set you is too aggressive for long term sustainable weight loss. So please ignore it. Instead, use the following formula:
Goal Body Weight in LBS x 12 = Caloric Deficit
2. Calories are the most important for your goals.
3. Secondly its Protein, however, Protein doesn’t have to be your biggest Macro Nutrient. Yes, Protein is important, but that doesn’t mean it has to be the biggest part of your diet. Then your Carbohydrates and your Fats. These are all just targets. Not pass/fail markers. If you don’t manage to hit your targets, don’t worry as long as your Calories are still in the right place.
4. Ignore Calories Burned from exercise. MYFP will take into account the calories you are expending from exercise, and then it will encourage you to add that against your calorie targets. Please do not do this. The whole point of your movement is to help you get into a Caloric Deficit, if you eat it all back…then what are you gaining if you are after Fat Loss? Added to that MYFP pulls in that Data from your smartwatch and these have been proven time and time again not be very accurate at calculating calories burned from aerobic exercise.
5. Remember you will never get it right. It is quite literally your best guess. All the time. Breaking down your homemade meals is a pain and it can become time-consuming and frustrating. Bear in mind you are using it as best guess, that its never going to be perfect will help take the pressure off you.
6. You only have to do it for a month — six weeks. This isn’t, and nor should it be a lifelong sentence for you to track your calories. All you need is to get yourself more calorie educated in two departments: Portion Control and Calories in your favorite foods. Once you have spent time educating yourself on these things then you will have a much better idea of where your calories are at each day.
7. It will take time out of your day. But don’t forget the big picture. 10 minutes a day for 6 weeks is little time invested compared to years of half arsing it and struggling along because you haven’t taken a moment to get educated and understand the process enough.
Don’t Forget To Follow Me On Instagram:
Awesome Rule For Fat Loss Life #2
3 Litres of Water A Day
Water has zero calories in it. As does Diet Soda.
The reason I am saying to you to drink more water is not because of the nonexistent calories in there.
It’s because Water will help you with a number of “negatives” that you might get when you start a Calorie Deficit.
Being in a Calorie can and will cause hunger as well as ever so slightly lowered energy levels.
Being hydrated will without a doubt help you curb your hunger, which in turn helps you stay adherent to a Calorie Deficit.
But it will also give you energy. The difference between you being hydrated and not being hydrated will become clear…when you become hydrated. A lot of people think that 3 litres is too much water, and can find it hard, to begin with. I understand that, so build up to it. Take it steady, and add 500ml of water each day as you build slowly until you hit your 3 litres.
I had a client once who told me she would drown if she drank 3 litres of water a day. She also told me that she would get water intoxication.
I bargained with her. It will feel like a huge change and a large amount of liquid. But you will always look for reasons to not do something. You will always fight drastic measures to a degree. And you are right to do so. But in my 5 years of working with people…I have never had anyone say to me that this is a negative aspect of their work.
I told my client to give it a go, build slowly, and see what happens. She went on to lose 10kgs working with me, and she drank her water.
It's not a magic number. Everybody is different, and everybody is different. But it’s a good baseline. It’s a number that is high enough to make you increase where you are currently at, it’s a good amount so you can get the benefits from it, and is achievable.
Here are some tips to help you get that water intake up:
Start early. Wake up and get 500ml into your system from the off.
Get a water bottle you enjoy drinking from and is at least 750ml big.
Build slowly.
Drink clear water on top of other liquids throughout the day. Don’t include Coffee, Tea, Juice as part of your 3L.
And here is the best bit.
You will be drinking more. Which means you will be going to the loo more.
When this happens and interrupts work etc…
Just remember Elmo…
Awesome Rule For Fat Loss Life #3
Protein and Veggies at every meal
In truth, I don’t care what you eat if you are working on a Calorie Deficit, as long as you are sticking to your numbers.
But…and this is a big wallopping Kim Kardashian “but”
What you eat will make your life on a Calorie Deficit either a lot easier…or a hell of a lot harder.
There’s a fantastically huge amount of people out there who will set your deficit too low, tell you to eat Mars Bars and Donuts, and still lose weight.
Sell you the perfect dream.
You will lose weight, and they will get some great Work In Process Pictures from you. But they quite simply are not caring for your needs, and if you are willing to submit yourself to such torture, then you aren’t caring for your needs either. All these trainers want is a great photo of you, so they can move onto someone else based on your hard work.
Then once it is all done, and the 12 weeks are over…well…they don’t care about how much you have binged, or how you feel mentally or physically. They got your photo that proves they got you a result.
Not quite such a perfect dream is it?
This is why I don’t ever dictate to clients what foods they should be eating…but ask them to stick to some guidelines. And one of these guidelines is the following: Protein and Veggies at every meal.
Build your plate wisely.
I want you to feel the best you can whilst trying to lose weight, both mentally and physically.
This means eating protein because protein is satiating, it will help you preserve muscle and is always a good thing to eat.
There are many theories out there on “how much” protein you need. With this, like everything, do your best.
Whether its 1g per lb of bodyweight. Or 2g per lg of bodyweight.
Don’t lose sleep over it. Just remember, a lot like getting in 3L of water a day, we need you to aim for something more than you are currently doing, and whatever you achieve will be great. The percentage of Protein in your Diet will very rarely be higher than your Carbohydrate intake — that's ok.
Then let's add Vegetables. A good solid source of Carbohydrates, they are extremely nutrient-dense and don’t carry with them lots of calories.
From there…I always say that Carbs can come long for the ride. You can sprinkle in some rice, bulgur wheat, couscous, pasta, bread, or whatever. Sprinkle it in once you have your plate built with Protein and Veggies first. This way you will really give yourself a big tick in terms of portion control.
Awesome Rule For Fat Loss Life #4
10,000 steps a day.
Good old FitBit. Good old activity trackers. Good old 10k steps a day.
I’m sure you are starting to see a theme here.
10k steps a day is not a magic number. If all you do right now is 1k steps a day…then getting you to 10x that is wholly unrealistic.
But the benefits of increasing that are still huge.
The technical reason this is in there is known as your NEAT; your Non-Exercise Thermogenesis. This basically means all movement you do which isn’t prescribed training. Which isn’t lifting weights.
This is the part of your Metabolism that you have the most control over…and is part of your Metabolism that many people don’t pay enough attention to.
For more information on your Metabolism and whether or not it is “broken”. Then read this article of mine that has helped 100s of people understand what to do in order to keep their metabolism burning body fat: https://www.thegymstarter.com/blog/is-your-metabolism-broken
I want you to move more. I want you to allow movement to become part of your life. Whether that means doing the gardening, climbing the stairs at work or parking further away at the Grocery Store…if you do all of them then you are well on your way to increasing your NEAT.
Don’t feel defeated if you don’t hit the magic 10k.
As long as you are increasing and building this up from the moment you started your Calorie Deficit from where it was before…you are winning.
Awesome Rule For Fat Loss Life #5
7–8 Hours Sleep A Night
Sleep. The final frontier.
If you fail to make Sleep something you are willing to focus on when trying to lose weight, then you are basically doing the following to your success:
I fully appreciate and understand that sleep is harder to come by for some people due to little children and young families.
And I empathize. I really do.
But if you want to make Fat Loss as easy as possible then you need to understand that making sleep a priority is really really important.
Without the re-charge. Without the deep NREM sleep that you can achieve you aren’t going to wake up with enough energy for the next day.
And that energy isn’t just to workout.
It comes down to your willpower.
A tired person is a hungry person.
A tired person is a caffeine reliant person.
A tired person is a more stressed person.
A tired person is a person who’s calories will increase.
That's the be-all and end-all.
If you are tired. Your calories will increase.
So how do we manage your tiredness? Well like most things, prevention is better than reaction, and improving your Sleep Hygiene will be a huge win in your column.
I am going to write a list of optimal behaviors for your sleep. You don’t have to follow them all…but again, that's up to you. If you do follow them all you will be in a much more advantageous position than if not. But I’m not here to tell you what to do. I’m here to empower you to make the best choices for yourself.
Electronics off at least 60mins before bedtime.
Dim the lights of an evening
No caffeine after midday.
Meditate Daily
Listen to a Sleep Story
Try to get to sleep before midnight
Don’t drink alcohol
Exercise during the day
Get the sun on the skin
To be able to sleep you need to inspire your body to send Melatonin through your body. This comes from the Pineal Gland and is sent through the bloodstream. Melatonin is released when the body realizes it is indeed bedtime, and there are many cues that can occur for that. Having a pattern of behavior really helps your body sense the signals to release Melatonin into your system.
This is why bedtime habits are really important, and in your day defining the difference between Night and Day really helps.
If you start implementing some better habits around your bedtime then you will start to sleep like a baby.
Conclusion
This is it. Five ways to make your Calorie Deficit Diet easy without working out.
And, just because you can lose weight without working out doesn’t mean you should.
The benefits of looking after yourself physically in this manner are far too plentiful for it to be ignored.
If you want the best results possible, then combine this list of Rules with a very well-thought-out Strength Programme.
Stick to what I have outlined in this article and you will do really well.
But remember these five rules aren’t really rules.
They’re more like guidelines…
Did You Find This Useful?
Well, I am an Online Coach who has helped thousands of people work through the challenges in this article.
And it would be my pleasure to help you too.
My program, which is personal one-to-one online training called the Strong & Confident Program.
If you have ever wanted to achieve the following:
✅ Escape the constant dread of dieting?
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✅ Become truly happy with what your body is and what is capable of?
✅ Enjoy the feeling of being stronger and fitter as opposed to trying to reduce your size all the time?
✅ Achieve all of this and still lose body fat at the same time without huge restrictions and slavery to a fitness regime?
✅ Do it all on your own schedule, in your own way, with a program specifically designed for you?
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I have plenty more articles about weight loss for females on this website.
Here is a selection I think would make great further reading for you: