How to Lose Weight Quick – 5 Step Diet Plan for Women


How to Lose Weight Quick – 5 Step Diet Plan For Women

Hey there!

Losing weight is simple, but not easy…

Not sure who came up with that phrase, but I’ll pretend like it was Morgan Freeman.


Right you are Mr. Freeman!

Losing weight is not complicated. It’s doing the thing that’s difficult.

How to Lose Weight Quick - A 5 Step Diet Plan for Women | Health and Happy Hour

Our friends at The Health Nerd have also made an awesome video on this topic, so make sure to check it out: How to Lose Weight Fast – 5 Simple Steps, Backed by Science!

2 out of 3 American adults are still considered obese despite the zillions of diet books out there (12).

So let’s run over EXACTLY what the problem is and how to lose weight quickly.

Tip #1 – Identify the problem.

weight loss

I bet you’ve heard some of these statements before:

 “It’s the preservatives in fast food, they’re cancerous and make you fat!”
 “It’s carbohydrates in the diet.  They make you fat!!”
 “It’s fat.  Fat makes you FAT, right?!! FAAAAAAAAAAATTT”

There are all sorts of diets women go bonkers over:

– Paleo/Primal
– Low Fat
– Vegan
– Atkins
– Etc.

The principles behind these diets are fine, but here’s some food for thought:

Backed by actual science, if you go over your calories with ANY of these diets, you’ll still gain fat (34).

Being in a caloric deficit is, alone, responsible for any long-term weight loss you sustain (5, 678).

Relevant/Amusing Story:

A nutrition professor at Kansas State University lost 27 pounds on the Twinkie Diet just to prove this.

Seriously… he just scarfed down deserts and chips all day, remained under his calories, and lost the weight.

The point is: Calories count.

Tip #2 – Focus on hitting your calorie “sweet spot” for losing weight.

yummy foodEveryone is bad at estimating caloric intake for the day (1011).

So bad that some of people underestimate their intake by 47% and overestimate their exercise levels by 51% (12).

Even dietitians are bad at estimating (13).

So instead of just guessing, it is a good idea to count your calories and just to practice it.

So what is the “sweet spot?”

The sweet spot is the place where you lose weight fast enough to stay motivated, but not so fast that you end up binge eating from hunger.

You want weight loss to move fast because the quicker it moves the more likely you are to stick with the diet (1415).

  • Losing .5 pounds a week is not very motivating
  • Losing 2+ pounds a week is

So the sweet spot for most women seems to be at:

Goal body weight x 10-12 = Daily calories

So if your goal is to weigh 130lbs, you would want to get in around 1300 – 1430 calories a day.

The easiest way to do this is to use a Fit Bit to keep track of the calories your expending and consuming daily.

This will help you lose 2+ pounds per week without the intense I‘ll-cut-you cravings.

Tip #3 – Eat copious amounts of protein and veggies at every meal.

protein gameWhen you sit down at EVERY meal you should be able to identify a source of protein and some vegetables.

Protein intake can boost metabolism by 80 – 100 calories per day (16).

Diets high in protein have also shown to cut late night cravings in half, reduce obsessive dieting thoughts by 60%, and make you feel so full you just naturally eat 441 fewer calories per day (17, 18).

When it comes to losing weight, the importance of protein can’t be overstated.

And do I really need to tell you to eat more vegetables?

They have hardly any calories and are JAM PACKED with nutrients.

Cram enough vegetables in you diet and it will be hard not to lose weight:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery

Tip #4 – Eat light in the mornings.

green smoothieI talk about this a lot and for good reason.

This stuff works.

There is no evidence to support the idea that eating breakfast increases metabolism or will make you healthier in any way.

And since calories are the most important factor in losing weight quickly, eating a 600-calorie breakfast every morning is a pretty bad strategy if your goal is to eat 1430 for the day.

So in the morning, choose between these options:

  • Protein shake and a piece of whole fruit (only about 250 total calories)
  • Drink a green smoothie
  • Or simply don’t eat until lunchtime

This will save your calories for later in the evening where you can eat bigger, more satisfying meals and drink

Fasting like this also provides a variety of health benefits including improved insulin sensitivity, neurological health, weight loss, and more (19, 20, 21).

So eat light in the mornings.

Tip #5 – Circuit Train 3x per week.

Training along with a great diet is incredibly important for weight loss.

By working out, you will burn extra calories and prevent your metabolism from slowing down, which is a common side effect from losing weight (22, 23)

Most girls hate the gym, so a great way to burn calories and prevent metabolic slow down is by circuit training!

Here’s why it’s so great for women:

  • Workouts only last 30 minutes
  • Can be done from wherever you want (just need a set of dumbbells)
  • No fear of ever getting big a “bulky”

One of the best circuit training programs is Jillian Michaels – 30 Day Shred.

Remember: Good circuit training programs can vary almost every workout that you do, so it provides variety and excitement into every workout!

If you’re interested in healthy tips to lose weight fast, our friends at The Health Nerd have made an awesome Youtube video on How to Lose Weight Fast – 5 Simple Steps to Lose Weight Fast!


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Certified Personal Trainer (CSCS, NESTA), Certified Nutrition Specialist (ISSA), and Former Vegan / Crazy Person (ME). I fell in love with being healthy at the age of 22 and now I love writing it / teaching others! 🙂

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