Pocket Guide: How to Burn Fat for Women Quickly

Weight loss doesn’t always happen by chance.

To lose weight and become fit, you have to dine on healthy food and work out regularly.

But even if you do these things, there is no assurance that you will be able to achieve your fitness goal, as factors like stress levels and sleep quality can affect the amount of fat your body can burn.

Just like a sailor needs a compass for navigation, you need a comprehensive guide to help you scale through the roadblocks and challenges that are inevitably going to come your way as you journey towards your weight loss goal.

This article can serve as your guide, as it contains basically everything you need to know about weight loss.

Why most women aren’t able to achieve their weight loss goals

Every year, thousands of women make firm resolve to work out and follow a diet.

Most of these women give up on their fitness goals because they aren’t seeing the result of their hard work.

Below are some reasons why theyare not seeing the result of their efforts and sacrifice.

Not keeping track of what and how much they are eating 

Many people have little or no idea about the nutrient content of the food they eat. They are shocked to find out that the food they thought was nutritious has a high fat and sodium content.

Studies have shown that people who keep track of what they eat lose more fat than people who don’t. (1) (2).   

Drinking sugary beverages 

While most sugary drinks have low-fat content, they aren’t healthy.

Research has shown that our brain doesn’t make us eat less, even when we consume a drink with high-calorie content (3) (4).  

Not drinking enough water 

Not drinking enough water can hurt your weight loss progress.

A couple of studies have shown that water can increase the number of calories we burn by 24 to 30% (5) (6),

Take away 

The reason why you aren’t losing weight is that you aren’t mindful of what you eat and the beverages you drink. Drink more water to burn more calories and reduce the amount of food you consume.

Set weight loss goals 

Setting clear and realistic weight loss goals is just as important as preparing a diet or a workout plan.

Without a goal, it may take a longer time for you to get your dream body.

Your weight loss goal should be super clear, measurable, relevant, achievable, and have a deadline. 

After setting your goal, carefully lay out a comprehensive plan on how you are going to achieve it.

For example, instead of setting a goal to lose 20 kg set a goal to lose 20 kg in 2 months by going to the gym 3 to 4 times weekly and adding vegetables and protein-rich food to your diet.

Don’t despair when factors beyond your control make you miss a workout or eat outside your diet. Pick yourself up and keep working hard.

Plan ahead and try to foresee possible challenges or anything that may prevent you from working out and eating right.

For example, if you have to go to work early, consider sleeping on time so that you can wake up early to work out and prepare a healthy breakfast.

Take away

Setting smart weight loss goals will give you a sense of direction, keep you focused, and set you up for success. Think ahead to foresee anything that will prevent you from following your diet or workout.

Four things you should do to lose weight quickly

There are a lot of factors that affect how quickly we lose weight. While we can control some, there are others we have zero control over.

Factors like our food choice or diet can be controlled.

On the other hand, factors like our metabolic rate cannot be fully controlled by us.

The best course of action, therefore, is to focus on the things you can control.

As previously mentioned, one of the things you can control is what you eat.

Bear in mind that following an extreme diet plan isn’t really a good idea, as it may leave you unsatisfied and hungry.  

A great weight loss diet is usually low in carbs and high in protein and other key nutrients our body needs.

Here are 4 things you can do to lose those extra pounds quickly, reduce your hunger, and increase the rate at which your body burns fat.

• Reduce the number of carbs you consume
• Add vegetables, fat, and protein to your diet
• Lift heavy a couple of times a week
• Do carb refeed once or twice a week

 We will take a close look at each of them in the next section.

Take away 

Extreme or fad weight-loss diets are difficult to follow and may leave you unsatisfied. Controlling what you eat is the single most important thing you can do to lose weight quickly.

Eat more veggies, protein and (healthy) fat

Each meal you eat during the day should be rich in protein, low carb veggies, and healthy fats.

Protein 

A protein-rich food is a great addition to any weight loss diet.

Studies have shown that eating a lot of protein can increase the number of calories we burn (7) (8) (9).

Eating more protein can also reduce cravings for junk and make you feel full.

The participants of one study who were on a high protein diet consumed 441 fewer calories than they would on a normal day (10).

Low carb veggies 

Feel free to eat as much low carb veggies as you want, as they are loaded with nutrients, minerals, vitamins, and fibers your body needs to function properly and burn fat.

Below are some vegetables low in carbs.

• Kale
• Cucumber
• Tomatoes
• Broccoli
• Lettuce
• Spinach

Healthy fats 

Not all fats are bad.

Healthy fats like avocado oil, olive oil, and coconut oil can help spice up your weight loss diet and make you more likely to follow it.

Take away 

Ensure that the meals you eat are rich in protein, healthy fat, and vegetables. Doing this, will make you feel fuller and lose weight faster.

Lift weights 3 to 4 times weekly 

Unlike other exercises that only help you burn fat, weight lifting can help you burn fat and build muscles.

According to one study, lifting weights can help increase metabolism and ultimately the number of calories your body burns (11) (12).

Research suggests that combining weight lifting with a low carb diet can increase fat burn and muscle gain (13).

Since weight lifting isn’t overly complicated, it is the ideal exercise for beginners.

Try lifting 3 to 4 times weekly to get the best results from your weight training workout.

Bear in mind that you don’t have to lift the heaviest dumbbell or kettle bell to lose weight. If you are new to it and don’t know where to start, consult a trainer at your local gym for advice.

If you can’t lift weights because of a preexisting health condition, low-intensity cardio like jogging and running will suffice, as they are equally effective.

Take away 

Weight lifting is one of the best weight loss exercises out there. However, if for some reason you cannot do it, then you should do cardio as an alternative.

Reduce the number of carbs you consume 

Foods that have high starch, sugar, and carb content should not be part of your diet, as they can hinder your weight loss efforts.

Research suggests that cutting down sugar and carbs can help curb hunger and ultimately the number of calories you consume (14).

When you eat fewer carbs, your body will start burning stored fat pockets for energy.

On the other hand, if you eat lots of carbs, your body will burn them for energy, instead of the stored fat in your body.  

Cutting down the number of carbs you consume can also help lower your insulin level. And when this happens your kidneys will remove excess water and salt in your body. This, in turn, will reduce water weight and bloating (15) (16).

According to one study, a low carb diet is more effective for short term weight loss than a low-fat diet (17).

Take away 

Eradicating sugars, carbs, and starch from your diet can help you reduce your insulin levels, reduce appetite and cravings, and most importantly, help you lose weight. A low carb diet is more effective for short term weight loss than a low-fat diet.

Give “carb refeed” a try 

 To lose weight, you have to eat below your maintenance or caloric needs.

Because you are on a deficit, your energy level will reduce. Even more, you may experience issues like fatigue and hunger, just to mention a few.

One of the most effective ways to get rid of these issues is by eating more carbs once a week. This is known as “carb reefed”.

While you have the freedom to eat more carbs any day you choose for your refeed, it is wise you only feast on healthy carbs like sweet potatoes, oats, rice, and quinoa.

Doing a carb refeed two or more times a week is by no means a good idea, as it may make you gain weight or not lose any weight at all.  

If, on the other hand, you do a carb refeed once a week, you may gain some water weight. You don’t have to worry about this because you will lose it after a day or two.

Take Away 

Set aside a day each week where you eat more healthy carbs. Doing this will help reduce the negative effect associated with being on a deficit.

Best fat burning exercise for beginners

Cycling 

Cycling is a popular indoor and outdoor exercise that can help you lose weight.

You can burn up to 260 calories after cycling for 30 minutes.

Several studies have shown that cycling can help increase fat burn and reduce the risk of health conditions like cancer and heart disease.

High-intensity interval training 

HIIT is fun, intense, and offers quick results.

Studies suggest that doing HIIT can help you burn more calories per minute than any other exercises (18).

Other studies have shown that HIIT can help burn belly fat and improve your overall health (19) (20).

Pilates 

This is an effective weight loss exercise that is great for beginners.

According to one study, one can burn up to 175 calories after a 50 minute Pilate class.

Granted, Pilates isn’t as fat burning as other aerobic exercises, many people find it more fun and enjoyable (21).

Running 

Running is a great weight loss exercise that requires no special training or equipment.

Aside from helping you lose weight, running can also help you burn visceral fat. This harmful fat is linked to diseases like diabetes (22) (23) (24).

Take away 

Running, Pilates, HIIT, and cycling are effective weight loss exercise for beginners. Pick the one you feel more comfortable with and add it to your workout routine.  

Cardio and weight training- which is better for fat loss 

Many women looking to lose weight often have a hard time deciding whether to do cardio or lift weights.

Since both of them are popular and effective, it becomes even more difficult for them to make a decision.

To help you make an informed decision, we are going to take a close look at both of them in this section.

What you need to know about cardio 

Over the years, scientists have done extensive research to determine the number of calories people burn while doing different types of exercise, including cardio.

According to one study, a person who weighs 73 kg can burn up to 250 calories after doing a low-intensity cardio exercise like jogging for 30minute (25).

Weight training under the microscope 

If your goal is to lose weight and build muscles, weight training is for you.

Granted, it doesn’t burn as many calories as cardio, yet it offers other important benefits (26).

Studies have shown that weight training can help increase your metabolism and help you burn fat even after your workout (27) (28) (29).

Take away 

If your goal is to burn fat, then cardio is for you. If, on the other hand, your goal is to burn fat and build muscles, then you should give weight training a try.

Effective weight loss tips

Here are some tips that will help you lose weight quicker.

Start your day with tea or coffee 

Downing coffee or tea can boost your metabolism by 4 to 11% (30) (31) (32).

Say no to sugary drinks

Drinking sugary drinks not only hurt your weight-loss efforts but will also make you gain weight (33).

Ensure that your breakfast is rich in protein.

Studies have shown that eating protein-rich food in the morning can help reduce cravings and caloric intake (34) (35).

Add soluble fiber to your diet

Research has shown that soluble fibers and fiber supplements can promote weight loss (36) (37).

Ensure that you are getting 6 to 8 hours of sleep every night 

Not getting enough sleep can harm your overall health and prevent you from losing weight (38).

Eat slowly 

People tend to eat more food when they are eating quickly. Studies have shown that eating slowly can encourage the production of weight-reducing hormones (39).  

Drink water before eating 

Drinking water 30 minutes before your meals can increase the number of pounds you lose by 44% (40).  

Take away 

Applying the above tips will help you lose weight quicker. Even more, it will help improve your overall health.

Three things that can sabotage your weight loss efforts

Chronic Stress 

Reducing stress should be at the top of your priorities if your goal is to lose weight quickly.

Studies have shown that people who are overstressed have a higher risk of gaining weight.

Increased stress levels may prompt you to eat more or binge on unhealthy food.

Practicing yoga, listening to uplifting music, and having a fun time with family and friends can help you reduce stress.

Eating too much processed food 

The problem with processed food is that they are high in sodium and sugar and low in key nutrients like fiber and protein.

Research has shown that eating more processed food can lead to weight gain, especially in women.

Reduce the amount of processed food you consume and eat more fruits, legumes, and lean protein.

Not eating probiotic-rich food 

Probiotics found in yogurt can help you lose weight by reducing your appetite and increasing the amount of fat your body excretes, as shown in this study.

Take away

Do whatever you can to reduce your stress level and reduce the amount of processed food you consume. Add probiotic-rich food to your diet, they can help improve your gut health and reduce body fat.  

How quickly will you lose weight if you start eating right and working out consistently?

Even if you follow a strict diet and workout endlessly, you aren’t going to get the results you so badly desire overnight.

Below is an overview of what to expect when you start following a low carb diet and working out regularly.

In your first week, you may lose between 5 to 10 pounds of weight. Bear in mind that the nature of your diet and the intensity of your workout can influence the number of pounds you lose.

If you just started working out and dieting, you are likely to lose more pounds. The rule of thumb here is that the more pounds you weigh, the quicker you will lose weight.

Because your body isn’t used to running on low carbs, you may feel strange or experience a condition popularly called low carb flu. The condition usually subsides after a couple of days.

Following a low carb diet and working out can also help reduce blood sugar, cholesterol, and triglycerides (41) (42).

Take away 

Working out consistently and following a low carb diet can help you lose weight faster. Even more, it can reduce the risk of chronic disease and improve your overall health.

How to determine the number of calories to consume

As you likely now know, overeating, even healthy food can prevent you from losing weight. Or even worse, make you gain weight.

The big question, therefore is – how can one determine the number of calories to consume daily?

See, you don’t have to stress yourself counting calories. As long as your carb intake is low and you add protein, low carb veggies, and fat to your diet, you will be fine.

But, if for some reason you want to count them, then you should use a free calorie calculator like this one.  

The calculator will require you to impute some data about yourself like your height, gender, activity level, and weight. The calculator will then tell you the number of calories to consume to lose weight or maintain your weight.

You can also install calorie counter apps on your phone for easy use. Here are some of them.

Take away 

As long as your diet is very low in carbs (20-50 grams) and high in protein, veggies, and good fat, you may not need to count calories. You can use an online calorie calculator to get a picture of the number of calories to consume to lose weight.

The bottom line on how to lose body fat for women

Losing weight and becoming fit is by no means a walk in the park, as factors that extend beyond exercise and a good diet can affect the number of calories you burn.

That being said, making a few modifications to your routine, like reducing your sugar intake, getting enough sleep, and lifting weights a few times a week can help you lose those extra pounds for good.

And remember that good things take time to brew. So be patient and keep working out and eating right. Your body will reward you in due time.

Applying the tips discussed in this article will help you lose weight and also improve your overall health.