==> Learn How to Get Rid of Stubborn Fat <==
As a woman, you may have realised that it is often more difficult to lose fat than your male counterpart. Weight loss for women is not necessarily easy! There are many myths floating around as to the reasons why – most notably, that it must be related to estrogen levels or some kind of hormonal issue. Little consideration, however, is given to the simple fact that women are usually both smaller and lighter than men. Hmmm….interesting! Let’s continue along this theme.
When you have a smaller body, you don’t need as many calories. If you have lower calorie needs, your relative deficit to lose weight vs. a larger person (10%, 20%, etc.) will give you a lower absolute deficit. The bottom line here is that you will lose fat more slowly than a larger person who can create a calorie deficit more easily. Make sense? – If not, read those last few sentences again.
Let’s go through it with an example – say I am around 5′ 9″ and my daily calorific expenditure is around 3300. A 20% deficit is 660 calories which would bring me to 2600 calories per day. This equates to just less than 1.5 lb weight loss per week – that’s not too painful. Taking it up a notch by decreasing my intake by another 340 a day, that’s enough to give provide 2 lbs per week weight loss.
Hardly a starvation diet I might add! For smaller women, however, the sums are quite different. Let’s have a look.
If your daily expenditure is only 1970 calories, then a 20% deficit for you is only 394 calories. This would put you at 1576 calories a day for less than 1 lb of fat loss per week. Let’s get a little more aggressive – if you pursued your plan to take a more aggressive calorie deficit of 30%, which puts you at a 591 calorie deficit which would now drop you down to only 1382 calories/day.
Hmmm, that’s starting to get a little low. But even now the calorie deficit is still relatively small. Listen to this – I would get to eat almost twice as many calories as you and I’d still get almost twice the weekly rate of fat loss!
Doesn’t sound fair, does it! In reality, smaller women are going to lose fat more slowly than larger women, and much more slowly than men. So whilst it’s good to have a role model to compare yourself too – someone who has succeeded in losing the fat to create their lean body, make sure you choose someone who is of a similar size to you. Otherwise, you may be disappointed.
Losing one pound a week of fat is a realistic goal for someone of a relatively small size. Don’t get disheartened. Allow me to give you this advice – rather than worry about the scales, the best thing you can do is be extremely consistent with your nutrition over time take up your training intensity up a notch to burn more fat calories.
Dropping only 1 lb pound per week may seem painfully slow – just make sure you are making positive progress. That’s what you are looking for steady progress, even if it appears to be slow.
Don’t get disheartened if you don’t see any movement on the scales. With the way your water content, glycogen levels and lean mass can fluctuate, a ½ – 1 lb fat loss per week could easily be disguised. That’s one of the problems with just using the scales alone – one of the challenges with weight loss for women.
Be persistent – develop and maintain good habits – success will come your way.
If you want to learn more about Weight Loss for Women….
==> I recommend “Burn the Fat, Feed the Muscle” <==
Want to get inspired….
