What Are the Best Weight Loss Exercises for Women?

Weight loss programs that are designed specifically for women in studios or at gyms are often very challenging to maintain, this is especially true when attempting to juggle a marriage, kids, and a job. However, the best weight loss exercises for women are those that are easy to perform that can be done at home or the gym. In fact, there are common sense approaches to losing extra belly fat without the need to spend endless hours sweating at the gym.

Jogging and Running

Jogging and running continue to be the best weight loss exercises for women because the only equipment required is a decent pair of running shoes. Running just a few miles every day can significantly boost metabolic rate, while increasing your fitness level. At the same time, you will be shedding away unwanted pounds and inches much faster than you ever considered possible. However, running and jogging can be extremely difficult on the knees, so it is always best to progress slowly and increase speed and distance when you become more physically fit.

Walking

Many women recognize that jogging and running tends to be too intense on the body, especially the joints. As an alternative, walking continues to be one of the best weight loss exercises for women. Research indicates that walking a few miles every day is a safe and simple solution for losing weight. Consider walking in groups to avoid becoming bored with your daily regimen. In addition, a group setting will help provide you a level of support and accountability.

Weight Training

Weight training for women provides the opportunity where the muscles will burn non-stop for well over two days no matter what else is going on. In fact, building muscle mass without becoming “bulky” in appearance is a great way to tone the body, while burning away unwanted pounds and inches.

Cycling

Cycling, or riding a bike, continues to be one of the most beneficial cardiovascular exercises for women of all ages. In fact, it can become a competitive sport if you choose, or simply a great way to lose weight. Cycling is not always advantageous for women that suffer with knee problems.

Swimming

Low impact swimming tends to be one of the best weight loss exercises for women. Even though it seems effortless to swim through the water, it can burn away hundreds of calories without the need to even break a sweat. There is a huge variety of swimming strokes that offer provide the opportunity to perform numerous aerobic exercises that can be challenging even to an experienced swimmer. Start by swimming a few laps back and forth across the pool each day. You will soon recognize a noticeable difference in your level of fitness, and a shrinking of your waistline without causing any stress on your ankles or knees.

The best weight loss exercises for women typically require a 20-minute session at least three times every week to create the optimal results. It is best to take at least a single day off every week, to allow the body to recuperate.

Learn more in our guide here about what is a healthy weight loss and fitness plan.

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Warren Tattersall has been a nutritional consultant for over 20 years and has a personal interest in weight lifting toward reaching competition level.

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Beginning Your Weight Loss Journey

Losing weight is something many people struggle to do for various reasons. While body image and self-esteem are certainly oft-cited reasons, there are also many heath benefits to losing weight. The most common are reductions in risk of diabetes, heart disease, and cancer. Losing weight helps lower cholesterol, blood sugar, and blood pressure, all of which are beneficial when regulated. Fortunately, there are several easy steps that anyone can do to begin their weight loss journey. These are small changes that anyone can make to their life which will help them skip the crash diets and begin to nourish and feed their bodies.



First, recognize that food is fuel. For many people, food has emotional stigma attached to it, which often triggers cravings. Starchy foods like pasta and sweet foods like cake are good examples of this idea. The emotional release that accompanies these foods can overshadow the detrimental affect that they have on health and wellbeing. By recognizing that food is simply fuel for your body, food ceases to have an emotional hold on you and your mind.



If you are trying to lose weight quickly, the best food to nourish your body with has been proven to be lean sources of protein, cruciferous vegetables, and complex carbohydrates like brown rice. Since making all of these changes to your diet at once can be overwhelming and daunting, make small changes instead. A few easy swaps include brown rice instead of white rice, wheat bread instead of white, and sweet potatoes instead of regular potatoes. Remember, anything that is overly processed or contains lots of added ingredients is not going to fuel your body, it’s going to take longer to process and put more strain on the organs responsible for filtering. The most important thing to remember during this phase is that you don’t have to be perfect. In fact, most healthy eaters recommend an 80/20 split between healthy eating and splurges. If you really want a cookie, go for it, because moderation is the key here.



Now, lets talk about some easy tips for weight loss. The most common tip is to drink water. Water is an invaluable resource to the human body, as it is made up of roughly 70% water. Drinking a glass of water anytime you feel hungry can help ensure that your body isn’t confusing dehydration with hunger, which is a common problem. Another good idea is drinking water before and after a meal, which aids in digestion and helps you to feel fuller. Another tip that really seems to help dieters is to swap out large plates for smaller dishware. When plates are smaller, it appears that you have more food, and you aren’t tempted to take more to fill in the gaps on your plate. This advice is simple but can do wonders for tricking your brain.



Perhaps the most important part of beginning your weight loss journey is to find a like-minded community to join. The Internet is a great resource for this. Finding support has been proven to up your chances of success in a weight loss journey. The most important thing is to stick with it and not give up.