Food Health

Ladies Beginner Nutrition For Losing Fat

It is common knowledge that men usually lose weight faster than women. Some of the reasons why this is normally the case are because women have more fat and also because men have more muscles. This is the primary reason why weight loss blueprint for women differs from that of men.

How To Lose Weight

One of the best and most effective ways for women to lose weight is by eating healthy foods. You are what you eat after all! Having good nutrition combined with enough physical activities also does wonders.

For you to be able to lose fat you will have to burn more calories than you eat. This enables your body to convert its stored fat into energy enabling you to lose weight.

You should be patient when looking to lose weight as a sudden decrease in body fat can lead to your body using your muscle tissue to produce energy instead of fat causing your muscle cells to shrink.

To get your nutrition right, you will need to first know how many calories you should take and you can do that using a calorie calculator. This is a simple process as you will be required to provide data such as your age, gender, height, and your current weight.

Knowing the number of calories you need helps you to drop them down to allow your body to burn the fat already stored inside. This means reducing foods that are high in calories such as cakes, candy, potato chips, French fries, and beverages. You will also need to know about your macronutrients.

What Are Macronutrients?

Macronutrients are three foods i.e. proteins, fats, and carbohydrates that are required in large amounts by the body. This means that you have to know exactly how much you of each the three macronutrients your body needs and you can do that using a macronutrient calculator.

Sources of Macronutrients

  • Carbohydrates

These include foods such as whole grains, bananas, apples, corn, vegetables, sweet potatoes, and beans, among many others.

  • Fats

They are such as avocados, sunflower seeds, olive oil, almonds, and walnuts.

  • Proteins

They are such as fish, low-fat dairy products, skinless chicken, and lean red meat.

Creating A Meal Plan

When coming up with a meal plan, it’s good for you to keep in mind that breakfast is one of the most important meals for people who want to lose weight. Therefore, ensure that you take enough high-fibre carbohydrates. The following is an example of a meal plan for losing fat:

  • Breakfast. Include a glass of water, ½ cup of whole-grain or even oatmeal, fruits such as papaya or an apple, and 3 eggs.
  • Mid-morning snack.  Here you can take a protein bar.
  • Lunch.  Your meal can include ½ cup of brown rice, a glass of water, veggies, and 6 oz of skinless chicken or lean steak.
  • Mid-Afternoon snack. A protein shake and a cup of yogurt will do the trick.
  • Dinner. 6 oz lean steak or chicken (without skin), a glass of water, 1 sweet potato.

Benefits Of Creating A Meal Plan

1. Saves you money

Preparing your own meals is more economical than eating out. Restaurants are fancy and serve delicious foods as it’s prepared by trained professionals.

This is one of the reasons why people prefer eating out instead of cooking their own meals. This does not mean that you cannot prepare finger licking meals at home. All you need to do is to find recipes of your favorite dishes and you are good to go.

2. Saves you time

Planning ahead saves you a lot of time as you already have everything you need ready. There are no delays since you already know what you will have for breakfast, lunch, and dinner.

3. It improves your health

When eating out, it’s easy for you to make really bad choices because you hardly contemplate the health benefits when choosing what to eat. Planning your meals allows you to make smart choices as you get to consider your both fitness and personal health needs when choosing a meal.


It is clear that what we eat not only determines how our bodies are but also influences our health. This is why for us to be able to improve our health and also to change how our bodies are we have to not only workout but also to adopt good and healthy eating habits.


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