Women are naturally predisposed to have a higher BMI than men (1). This is because women need a certain amount of fat to stay fertile. Estrogen, a key reproductive hormone, is partially responsible for this high rate of fat storage (2).
When your hormones aren’t in balance, it can be even harder to lose stubborn weight. Low hormone levels caused by older age or thyroid imbalances can also play a role in weight gain.
If you find yourself unable to lose the extra pounds, here are 8 tips to boost your workout.
8 Weight Loss Tips For Women
1. Get Moving!
Sustainable weight loss is never achieved without working out.
You don’t have to start your weight loss efforts by running a mile. In fact, pushing your body too hard without proper training will only result in injury, and possibly, permanent damage.
Start your journey by finding a different way to move your body throughout the day. Try taking walks in the morning, having a dance break after a long day or hitting your local gym to swim a lap.
Stop making excuses and start moving every day. These little bouts of exercise will have a big impact on your wellbeing.
2. Lift Weights
Lifting weight is a great way to build muscle and bone mass and retain it as you age.
Plus, the higher your muscle mass, the more your body expends energy during the day, meaning that it will start to use up stored fat. This even translates to higher calorie expenditure as you sleep (3).
3. Strengthen Your Core
Most women experience weight gain around their tummy and hips, so targeted core exercises are a great way to strengthen your muscles as you blast away fat.
Plus, core exercises also strengthen the muscles in your pelvis, lower back, hips and abdomen. They even train these muscles to work in harmony for better balance and stability (4). This can translate to better form during your workouts and lower risk of injury.
4. Stretch
Flexibility is important for long-term muscle, tendon, and blood vessel health. It also makes mobility issues less likely as you age.
Get a good stretch in before and after your workout to help prevent injury while you exercise. Once you start working out every day, consider adding a pilates or yoga session once a week to take it to the next level.
5. Follow a Routine
The number one reason why people don’t meet their exercise goals is because they say they don’t have enough time. That’s why it’s important to build your schedule around your goals and make time for your health.
Experts suggest that everyone should get a minimum of 30 minutes of exercise a day, 5 times a week. Additionally, aim for two weight training sessions weekly (5).
Making exercise a part of your routine will eventually make it as automatic as brushing your teeth or doing the dishes.
In turn, it will be easier for you to keep up with your fitness goals.
6. Find a Friend to Workout With
Working out with a friend is a great way to make it more enjoyable and keep yourself accountable in and out of the gym.
You will also have someone to motivate you on difficult days and someone with whom to celebrate your successes.
7. Stop Comparing Yourself
Comparing yourself to others is a form of self-sabotage. That’s why it’s important to measure your self-worth internally.
Practice being happy with yourself and where you’re at.
Remember that judging your entire life against a few moments in someone else’s highlight reel isn’t healthy. Instead, be happy for other people’s happiness and love yourself for who you are.
8. Be Patient!
Losing weight is a slow and steady process, so don’t get upset if you don’t see results right away.
There will be ups and downs, but if you stick to it, you can transform your body and your life.