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How to Lose Weight Fast For Women?

  • Author: Dr. Tamanna Chowdhury
  • Category: Weight Loss
  • Last Update: 15/01/2024 at 11:14 AM
How to Lose Weight Fast For Women?

Table of content

For women, losing weight fast is a challenge, but it can be done. Various factors affect weight, including diet, exercise, sleep, stress, and hormones. Consider the following tips to help you lose weight.

  • Calorie deficit: Eat fewer calories than you burn. Aim to cut down a moderate 500-750 calories per day, resulting in 1-2 pounds of weight loss per week. Use tools like MyFitnessPal or Calorie King to track.
  • Fiber-rich foods: Choose lean proteins (chicken, chicken, eggs, fish, tofu) and non-starchy vegetables (broccoli, spinach, cauliflower). These foods are filling, low in calories, and support muscle preservation.
  • Water: Drink at least 8 glasses of water a day. Water helps with hydration, detoxification, and appetite suppression. Studies show that it can control diet and promote weight loss.
  • Exercise mix: Combine cardio (running, biking, swimming) with resistance training (weights, push-ups) for calorie burn, heart health, muscle tone, and metabolism-boosting.
  • Sleep Regularly: Prioritize good sleep, aiming for at least 7 hours per night. Consistent sleep promotes weight loss by improving hormones, reducing hunger, and improving energy levels.
  • Stress Management: Combat stress through meditation, yoga, relaxation exercises, hobbies, or social support. High levels of stress can trigger emotional eating and negatively affect weight and overall health.

Sources: Wikihow, Healthline

Remember that this advice is based on scientific evidence and expert advice, but may have individual results. Find a plan that fits your lifestyle, preferences, and goals. Consult with professionals to get the guidance that is right for you. Good luck on your weight loss journey!


Grave concern over the existing global overweight and obesity problem has been expressed by the Australian Institute of Health and Statistics, which states that 70.8% of men are now overweight and obese (compared to 56.3% of women). But even then, various studies reveal that overweight and obese men are judged less harshly than women who feel and face more social pressure than men ‘to look nice and lovely.’ Veritably, the more educated and wealthier a woman is, the greater the social pressure on her to prevent the overweight.

Furthermore, men (compared to women) worry less about their weight, be they overweight or underweight, until and unless they face any health problem of a specific disease they are suffering from. Men usually want to remain strong and active too well perform their home as well as job responsibilities and bother less about the weight issue. ‘Education, economic and social status is the top priority to men. But to women, a nice and lovely body structure lies at the top of everything else. Obesity and being overweight are more prevalent in Australia compared to other developed countries like the UK, Finland, Canada, Germany, France, and Japan.

From the facts and figures stated above, more importantly, women, in general, need to lose weight fast to satisfy their Innate desire to look lovely and lively. In this regard, the following workouts need to be followed.

Burn calories to lose weight fast

One can lose weight safely, creating an energy deficit of 1000 calories a day, which will help one shed 2 pounds per week. For this, one can easily figure out the daily calorie needs with the help of a calculator, which is facilitated in almost every mobile phone. Therefore, one need not carry an extra pocket calculator to count and record the daily calorie needs. For instance, a 27-year-old woman with a height of 5 feet 4 inches and weighing 160 pounds, getting an hour of activity a day, needs roughly 2500 calories a day to maintain her current level of weight. She can drop her daily food needs to 2000 calories to lose 1 pound a week or drop to consume 1500 calories daily to lose 2 pounds weekly.

Always consume a balanced diet to shed excess fat

A balanced diet includes unprocessed foods like whole grains, fruits, veggies, and healthy fats such as mono and poly saturated fats, olive oil, nuts, low-fat milk, and oily fish like salmon and sardines. This food menu will help one to lose weight. Additionally, one must focus on protein to get the desired result because protein takes more energy to digest than carbs. So, it is wise to include the required amount of protein to boost ‘metabolism,’ a biochemical process in our body that helps us grow, reproduce, and repair the damage. Protein also provides nutritional support for our workouts.

Exercise to lose weight fast

Exercises that suit women are:

  • Walking
  • Jogging
  • Cycling
  • Ballet-inspired dance
  • Treadmill
  • And cardio-vascular exercises

That prevents boredom while burning calories. Walking is the most common and the simplest among all the available workouts. Moving at a regular fairly pace for a short, medium, or long distance benefits everyone. Irrespective of young or old, man or woman. Another widely used exercise is jogging, which means running steadily and gently. Cycling is a low-stress exercise on the joints and improves leg strength. A treadmill exercise is generally for moving, walking, running, or climbing while staying in the same place. Grinding grains manually is one instance of treadmill exercise. Cardiovascular exercise is designed for the heart and lungs.

The exercise increases heart rate and endurance and expands lung capacity. It is advised to practice cardio-vascular exercise every day for 30 minutes. If anyone suffers from any health problem, it is wise to consult a physician before participating in any workout.

4. Group exercise is inspiring and the least boring

Like group study, group exercise has a beneficial impact on the body and mind. Working in a group develops regularity, punctuality, agility, mental alertness, perseverance, competition, and determination.

5. Hobbies involving body movement help lose weight fast

Many of us have hobbies that impact greatly shedding excess fat. These are exercises in disguise that include swimming, cycle racing, ballet-inspired dance, horse riding, climbing the hill, and playing various outdoor games that build and strengthen the leg muscles, such as football, volleyball, basketball, etc. Additionally, visiting a place of historical interest, export fair, zoo, museum, botanical garden, and, more importantly, sea beach involves a strenuous walk that helps weight loss and develops and strengthens the lower part of the body.

The above workouts apply to healthy women who have neither specific health problems nor stepped into the pregnancy stage. Pregnancy is a period of excitement, expectation, and pride for the PW (pregnant woman) as she eagerly awaits the arrival of her newborn baby during the pregnancy period. She has several options for the exercise program to maintain her fitness level and control her body fat. It is not wise to follow the weight loss diet during the pregnancy stage. Considering the possible side effects of exercise, it seems wise to consult a gynecologist before starting the workouts. The following steps are to be meticulously followed.


The PW must keep a vigilant eye on her movement during every workout. Pregnancy is a transition stage where her body will give warning signals about her health condition. She must watch the arrival of dizziness, shortness of breath, or unusual discomfort. She is advised to consult a physician if any abnormality is felt immediately.


The PW must avoid bouncing, jarring, and leaping exercises that cause a sudden change of direction that risks abdominal injuries.


The PW must track her food intake according to the food diary. The focus should not be laid on any specific calorie intake. But on consuming the right amount of nutrients and drinking plenty of water. The diary would help to track and monitor her food needs as per changes in her mood and hunger level.


The PW must monitor her healthy weight gain throughout the pregnancy period. Weight gain is natural and inevitable during the pregnancy and adjusts with her fitness level moving along the pregnancy path. Slow and steady weight gain is the best way to control excess body fat as the pregnancy progresses. Healthy weight gain ranges from 25 to 40 pounds depending on her body weight before getting pregnant.

To conclude, women, especially the PW, are strictly advised to follow the weight loss protocol that helps to lose body fat, particularly the fat eclipsing the belly and the waist (and not the overall weight). Dropping weight recklessly at the cost of losing valuable muscles invites fatigue. Weakness following an unhealthy diet plan is never recommended.


  • Check (Check your weight using a weight measuring scale, not frequently, but once a week).
  • Look (Undress to the waist and stand in front of the mirror at home to look at yourself and assess how much you have fulfilled the target to attain the desired weight).
  • Feel (If your body, particularly the waist and the abdominal portion, shed excess fat, then you will feel quite easy and comfortable to move, walk, run, sit down, stand up, lean forward, bend backward, kneel, and perform various other movements in different directions as desired quite easily and swiftly).
  • Show ( As soon as you reach your goal in attaining the desired weight with the unique proportion between the height and weight and the desired shape of your body, you earn the confidence to show your achievement to your friends and near and dear ones who will beg you to open your secret of success).

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Author: Dr. Tamanna Chowdhury

Dietetics & Nutrition

Dr. Tamanna Chowdhury is an experienced nutritionist with a diverse educational background. She holds an MSC and BSC (Hons.) in Food & Nutrition from the University of Dhaka and is pursuing an MPH in Hospital Management from NSU.


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