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Weight Loss Programs

The National Center for Health Statistics of the Centers for Disease Control and Prevention estimates that 60 percent of women in the United States are overweight or obese. This is an alarming statistic, since being overweight puts women at greater risk of heart disease, diabetes, stroke, some types of cancer, infertility, and breathing and blood pressure problems. Apple-shaped women --- women who store fat around their waists, rather than their hips --- are at greatest risk. However, it is essential to set healthy weight-loss goals and achieve them by healthy means. Consult a nutritionist or doctor before starting any weight-loss program, especially if you hope to lose a significant amount of weight.

Quick Detox Diets

Detox diets claim to rid your body of built-up toxins and waste by severely restricting or eliminating some, or all, foods. While they may cause rapid and severe weight loss, these diets are generally unsafe. Many are essentially fasts, limiting intake to liquids and supplements and putting participants at risk of electrolyte loss, malnutrition and blood-sugar problems. Weight loss on such programs is generally due to dehydration and an empty stomach, not fat loss, and will return immediately when you resume normal eating. Pregnant or elderly women should never take part in this type of diet, especially if laxatives are involved.

Very Low Calorie Diets

A very low-calorie diet, or VLCD, is a medically supervised diet designed to kick-start weight loss in obese patients. VLCDs usually limit caloric intake to about 800 calories a day, most of which are taken in the form of nutritionally balanced meal replacement liquids or shakes. When properly conducted, such diets can be effective, but a long-term plan of exercise, healthy eating and nutritional counseling is necessary to maintain the weight loss. Women are at a high risk of gallstones and menstrual problems during rapid weight loss, as well as fatigue, nausea and digestive issues. Never attempt a VLCD without your doctor's approval and supervision.

Surgical Options

If you have a body mass index, or BMI, of 40 or higher, or are experiencing weight-related health problems, weight-loss surgery might be an option for you. The most common procedures involve stapling, banding or removing parts of the stomach to limit the amount of food you are able to eat. For some women, this can result in considerable weight loss. As with any surgical procedure, there are risks, including infection, blood clots and malnutrition. You must follow your doctor's instructions carefully, including making long-term changes to your eating habits to make sure you continue to get the nutrition you need. Doctors recommend that women wait at least 18 months after weight-loss surgery before becoming pregnant.

Healthy Weight Loss

You can calculate your BMI by multiplying your weight in pounds by 703, then dividing it by your height in inches squared, or by using an online BMI table or calculator. A BMI of 25 or higher means that you may be overweight. For most women, a moderate long-term weight-loss plan works best. Stick to a diet of fruits, vegetables, whole grains, low-fat dairy and lean proteins, and avoid saturated fats, trans fats, processed foods and added sugars. Regular exercise will support weight loss, boost mood and may help prevent endometrial cancer. If you think you might benefit from a more extreme weight-loss regimen, speak with your doctor.


Carrying fat around your midsection may leave you feeling self conscious in your swimsuit and skinny jeans. However, you can look good and feel even better by making the decision to shed your extra fat in the tummy. Adding a bit of discipline to your workout routine and food habits will help you reach success.

Cardio Program

Cardio train to melt fat off your entire body, including your midsection. Make the most of your cardio training time by training with intervals. Interval training burns more calories than traditional cardio exercise. Choose any type of cardio activity like running, swimming, biking or stair climbing. Work at a steady pace for two minutes and proceed at a maximum effort for 30 seconds. Repeat this interval for at least 30 minutes five days a week to whittle away your waist.


As more Americans become diagnosed as overweight and obese, many women are looking for reliable workouts to help lose weight. Despite the plethora of fad diets and workout techniques out there, weight loss is essentially a numbers game of the calories you consume vs. those you burn off. For best results, combine your workout with a healthy, low-calorie diet of whole grains, lean meats and dark, leafy greens.


According to the Mayo Clinic, a weight loss program must achieve a calorie deficit of 3,500 calories to burn one pound of flab. While all exercises burn calories to a certain extent, aerobic/cardiovascular workouts are specifically designed to increase the number of calories you burn per session, resulting in accelerated weight loss. Although women's workouts offer exercises devised with women's bodies in mind, the best barometer for gauging a workout program's weight loss effectiveness is to calculate the number of calories it burns off each week.

20-Minute Fat-Burning Workout

"Women's Health Magazine" recommends this workout for women who can only dedicate two sessions a week for their exercise. Combining seven different exercises, from lunges to plank leg lifts, the 20-Minute Fat-Burning Workout claims to burn a high number of initial calories while causing a metabolic spike that continues to burn fat up to 16 hours after you leave the gym. For best results, pair this workout program with a 2-to-1 ratio of carbohydrates to protein in your diet.

Bikram Yoga

Bikram Yoga is a 90-minute, 26-posture yoga series that takes place in a room heated to 105 degrees. Although there's certainly plenty of water weight lost each session, this is only temporary, and the real weight loss occurs with the number of calories you burn while holding intense postures such as Camel and Triangle. According to the Quickfit Yoga Calories Burned Calculator, a typical 90-minute session of Bikram yoga can burn 1,021 in a 150 lb. person. Drink plenty of water before and after class, and attend three to five classes a week to gain the most weight loss benefits.

The Daily Workout

Shari Roan of the "Los Angeles Times" takes a different tack than the 20-Minute Fat-Burning Workout, recommending at least 60 minutes of daily activity for women who want to maintain a normal weight. Many women gain an average of 1.5 lbs. each year between the ages of 25 and 55, resulting in a gradual weight gain that could lead to health complications. Prevent weight gain and accelerate your weight loss by committing to at least 60 minutes of daily aerobic activity -- from power walking to bicycling or swimming.


Weight loss is the result of the body burning its fat reserves in substitution for a deficit in calories between the number you eat through food and drink and the number you burn for energy. The Centers For Disease Control and Prevention state that the daily deficit should be 500 to 1,000 calories in order to lose 1 to 2 lbs. of weight per week. A well-rounded weight loss program for women should involve both diet and exercise.

Weight Watchers

Weight Watchers is a weight loss program marketed predominantly towward women. It operates by assigning a points system to foods. The points are calculated based on serving size, total calories and number of grams of fiber and fat. The focus of the diet is a healthy balance of fruits, vegetables, low-fat dairy and whole grains. As you lose weight, the number of points you can consume each day also decreases.


The Pritikin diet is a very simple diet that uses a common-sense approach to dieting and, therefore, is ideal for the modern lifestyle. It is based around the pillar that just 10 percent of your daily calorie intake be fat. Lean meats, fresh fish, fruit, vegetables and whole grains are all on the menu. Fast-burning carbs like white bread and foods that are high in sugar or heavily processed are not to eaten.

Circuit Training

Complement your diet by joining a circuit training class at your local gym. Circuit training, according to the IDEA Health and Fitness Association, involves a series of work stations each comprising a different exercise. Ideal for women, these exercises are usually aerobic in nature. You perform at each station for a short period before running on to the next station. The constant flow of different exercises prevents your body from entering a comfort zone.

Active Hobbies

Being active is vital if your weight loss program is going to show results. Going to the gym is not everyone's idea of fun, so taking up an active hobby is a good way to insure consistency but also have fun and be social. lists swimming, rollerblading, rock climbing, volleyball and basketball as effective ways to burn off the calories.


Women of all ages want to manage their weight. A quality weight-loss program should combine three specific aspects. Strength training, aerobic training and a proper diet combined together will sustain your weight loss. Women will also maintain weight loss through a slow but perpetual weight-management process.

Strength Training

Strength training is a crucial component of any weight-management program. Strength or resistance training builds lean muscle tissue. The amount of muscle you have directly affects how you burn energy. Muscle enhancement also plays a positive role in resting metabolism. This is important because about three-fourths of your calories are burned in your resting state. Your strength program will consist of large muscle and/or multiple joint exercises. These exercises escalate overall energy expenditure. Your program will consist of three non-consecutive 60-minute sessions per week. Each strength workout will engage every major muscle group. The quadriceps, gluteals, hamstrings, pectoralis major, latissimus dorsi, anterior/medial deltoid and abdominals are prime areas. A mix of resistance machines, free weights and body weight maneuvers will assure a strength balance is attained.

Aerobic Training

Aerobic training is the other half of the fitness equation needed to achieve weight loss. Aerobic or cardio training allows you to burn calories most days of the week. The preferable mode of cardio is through weight-bearing machines. Weight-bearing or standing machines maximize energy burning, due to your need to control your own body mass. A treadmill, stair stepper or elliptical trainer are all weight-bearing aerobic options. Your aerobic program will be executed five days per week, 30 minutes per session. The intensity of your aerobic program is determined by a percentage of your maximum heart rate. Your max heart rate is the calculated by the formula 220 minus your age. A starting intensity of 65 to 70 percent of your max heart rate is appropriate for most individuals.


A proper nutrition plan is the most vital feature of any weight loss program. Without modifying your diet, exercise will be rendered meaningless. You want to eat small, frequent meals throughout the day. This will keep your metabolic rate running on high. Each meal should include a complex carbohydrate and a lean protein. Both nutrients have a high degree of satiety, which creates a feeling of fullness. This will help you prevent overeating from starvation. Your snacks between meals are a solid fruit or vegetable. Your overall calorie content should be reduced by 500 to 750 calories per day. This will give you a 1 to 2 lb. weight loss per week. This guarantees that the weight you lose is all fat tissue.


According to Epigee, a women's health and fitness website, at least 34 percent of adult American women are obese. A fat-loss program for women should incorporate dietary changes, as well as moderate to vigorous exercise. This regimen should be used as a lifestyle change and not a quick weight-loss program. Implement a solid program that uses the most nutrient-dense foods in your diet and physical activities with the greatest calorie-burning potential for optimum fat loss.

Calorie Burn

You should know the right numbers before setting a specific weight-loss goal. One pound of fat is equal to 3,500 calories. You must eliminate 500 calories daily to lose 1 lb. a week. This can be done with diet alone or in conjunction with exercise. If you are self-disciplined, double these numbers to lose 2 lbs. a week. Do not exceed 2 lbs. a week, because you may lose water and muscle mass along with fat.

Healthy Foods

Losing body fat involves burning more calories than you ingest. To do this, choose foods that have essential nutrients to keep you healthy but that are low in calories so they do not contribute to fat storage. Lean sources of protein like fish, turkey, chicken and egg are low in calories and help rebuild muscle tissue. Also include fruits, veggies and low-fat dairy, such as berries, grapefruit, spinach, broccoli, yogurt and cottage cheese.

Aerobic Exercise

No women's fat-loss regimen is complete without use of aerobic exercise. This strengthens your respiratory capacity, elevates heart rate and burns calories. Since you need to burn an extra 500 to 1,000 calories a day, depending on your weight-loss goals, choose activities with the highest calorie-burning potential. The Mayo Clinic states that a 160 lb. individual can burn up to 584 calories per hour jogging or up to 913 calories per hour rollerblading.

Strength Training

One of the biggest mistakes women make when trying to lose fat is excluding strength training from their regimen. Many feel this will increase bulk and size, but weight training builds lean tissue so it is more effective at burning calories while at rest. For optimum toning, use lighter weights and more repetitions rather than heavier weights and fewer reps. Train all of your major muscle groups, including shoulders, chest, arms, abdominals, hips and thighs at least twice a week.


Women who reach middle age and notice weight gain probably aren't imagining things. According to the Mayo Clinic, it's natural for women to gain body fat and lose lean muscle as they age, especially after menopause. Coupled with slowing metabolisms, those changes can show up as extra pounds. To get rid of them, rely on a combination of exercise and balanced eating, which the National Institutes of Health says are the only safe and reliable ways to lose weight and keep it off.

Organized Programs

Some organized weight loss programs cater to middle-aged or post-menopausal women. In addition to providing eating guidance, fitness advice and occasionally consultations with personal trainers or registered dietitians, such programs typically have a support group aspect. They may meet regularly, encouraging members to get to know one another and support one another. Although not all such programs charge a fee, many do; some also encourage participants to purchase nutritional supplements or prepared meals. Before joining such a group, talk with your doctor about your options.


You can lose weight over time by reducing the number of calories you eat each day. To do so, it's not necessary to eat less food, although it may be helpful. Instead, you can simply choose foods that have lower calorie counts than the foods you currently eat. Try MyPyramid's recommendations of fruits, vegetables, nonfat dairy, lean proteins and whole grains, and avoid saturated fat, added sugar, cholesterol and sodium. Stay full with satiating nutrients such as dietary fiber and low-fat protein; great food picks include oatmeal, Greek yogurt and nut butters. Finally, make sure you're being attentive of nutritional needs. For example, women over 40 may need extra calcium to keep their bones strong and lower their risk of osteoporosis.


Although many women recognize the importance of regular exercise in weight loss success, it's not as common for women to diversify their routines. According to "Good Housekeeping" magazine, women in a fitness study in Massachusetts who participated in two, 20-minute strength training sessions per week lost an average of 4.6 pounds of body fat and gained an average of 2.6 pounds of lean muscle mass, which burns calories more effectively than fat. If you're only doing aerobics, add weightlifting, calisthenics or other strength exercises to your routine for better weight loss results.


The Mayo Clinic recommends that middle-aged women get at least 30 minutes of physical activity daily but acknowledges that if you need to lose weight, you may need to do even more. For weight loss, the American Council on Exercise suggests 45-minute or longer workout sessions on five or six days per week.


Many young women like you want to lose weight and be healthy. So, you look for the best fitness or diet program. When you begin to achieve the weight loss or fitness level you desire, you gain self-confidence, a sense of accomplishment, self-worth, and you improve your attitude toward life. There are many fitness programs out there; a little information can help you to find the one that is right for you.

Fit Woman

Fit Woman, located at Green Mountain in Vermont, is a program designed for young women and gives them the chance to take time to focus on themselves and their desired goals. You have the ability to eat the healthy foods that you want and enjoy. You also will be able to engage in the physical activities that you find exciting. You will be taught to love who and what you are and not be focused on your failures. This has been a positive experience for many young women and will continue to better women's lives.

Active Challenge

Located close to Ottawa, Ontario, Active Challenge provides young women with the steps that are necessary for creating healthy lifestyle habits. Young women who commit to this program will reach their weight loss goals. They will also receive an increased amount of self-esteem as well as self-confidence. Women will have the ability to perform fun activities, including canoeing, whitewater rafting, rock climbing and rappelling.

Wellspring Camp La Jolla

If you're a young women seeking a fun way to lose weight, build your confidence, make life-long friendships, increase your capacity of physical activity and lead an overall better life, then Camp La Jolla is the place to start. This program is aimed towards young women aged 17 and 18, created to help them learn the way to live a healthy lifestyle when they go to live out on their own. Located in La Jolla, California, it has access to beautiful beaches.

Women Fitness

Women Fitness is an online service created to develop each individual with a personalized diet plan and a customized exercise regimen. Thousands of women have achieved their weight loss and fitness goals through this program. It provides women with a choice of four fitness programs called Silver Fitness, Gold Fitness, Platinum Fitness, and a corporate fitness membership. Each one lasts for different durations of time.


The fundamentals of weight loss apply to everyone, regardless of age. Slow and steady weight loss of 1 to 2 lbs. per week is both healthy and more likely to be permanent, according to Reducing daily caloric intake by 500 calories per day or burning 500 calories through exercise will result in the loss of 1 lb. of fat per week. While these facts are important, physiological changes that typically begin around the age of 40 require additional considerations when planning an effective weight loss program for perimenopausal women.

Dietary Considerations

Assuming a balanced diet is already in place, perimenopausal women may need specific dietary changes to support weight loss and address health issues. Slower metabolism results from the lower levels of estrogen that are common in perimenopause, for example, decreasing daily caloric needs. suggests an increase in vitamin D-rich foods and greater amounts of high-fiber foods like fruits, vegetables and whole grains, to fight the increased risk of osteoporosis and heart disease. The advice of your personal physician or a registered dietitian can help ensure that your diet is both calorie-controlled and adequately nutritious.

Physical Activity

Metabolism slows down during perimenopause. While 30 minutes of daily exercise might have been enough to maintain healthy weight previously, an effective weight loss program for perimenopausal women may include a greater emphasis on exercise. The Dietary Guidelines published by the U.S. Dept. of Agriculture suggest 60 to 90 minutes of moderately intense physical activity each day for weight loss. Additionally, finding ways to be more active during the course of the day will help keep metabolism higher and burn more calories. Walking instead of driving, for instance, or using stairs instead of an elevator will help.

Stress Management

Perimenopausal women often experience hormonal fluctuations that affect both weight and overall health. Stress increases this effect, according to Marcy Holmes, NP, certified menopause clinician. Managing stress through exercise as well as methods such as meditation, journaling or art can help mediate the effect of stress. Additionally, take time to enjoy pleasurable activities and strive for at least 8 hours of sleep each night.

Build Muscle recommends some form of resistance training as part of a well-rounded fitness regime. This is especially important for perimenopausal women. Building muscle through weight lifting, body weight exercises or the use of resistance bands helps increase metabolism, which aids in more effective and long-term weight loss. It also provides a number of other health benefits. Strive for at least two strength training sessions per week. Increase the amount of resistance as you gradually become stronger.

Belly Fat

Excess weight, in general, causes increased health risks. Perimenopausal women face an additional challenge. As estrogen levels drop, the body metabolizes and stores fat differently, with more deposits accumulating around the abdomen. says a waist measurement of 33 inches or more increases the risk of serious disease. In addition to eating a healthy diet and performing cardio and resistance exercises, incorporate exercise that specifically works the abdominal muscles. Pilates and exercises performed on a fitness ball are both effective methods. The additional abdominal exercise will burn additional calories and create a flatter, trimmer stomach.


See a doctor before changing dietary or exercise habits to rule out any undetected health conditions and get advice on specific precautions to take. This is especially important for women older than 55 and those who are overweight, smoke, have a family history of heart disease or have been inactive for a period of time.


To lose weight, men and women have different diet and exercise needs. Women need to be sure to choose a weight loss program that enables them to meet their health needs while they are reducing caloric intake. Before you start a new weight loss program, consult with your physician.

Nutrisystem Women's Plan

Nutrisystem is a weight loss plan that features pre-packaged low-calorie meals. Since you eat mostly the Nutrisystem food, there is no need to count calories, measure out portions or cut out carbohydrates. You sign up for 28 days worth of food, and the meals are delivered to your home. Each day, you consume a breakfast, lunch, dinner and dessert from the Nutrisystem meal selections. The Women's Plan has meal options for seniors, diabetics and vegetarians. Food examples include cheese ravioli, chicken pasta parmesan, hearty beef stew, macaroni and cheese with beef, banana nut muffin, apple cinnamon oatmeal, crispy rice cereal, cheese puffs, chocolate chip cookie, honey mustard pretzel sticks and carrot cake.

Lucille Roberts

Lucille Roberts is a line of fitness centers that has locations nationwide. The centers have personal trainers who offer exercise tips and the centers recommend diets for women. One example is the company's 10 Pounds in 10 Days weight loss diet. For breakfast, each day you eat half a grapefruit, two poached eggs and black coffee or tea. Lunch and dinner meals include lean proteins, such as fish, skinless chicken and turkey breast, a vegetable and fruit. No snacks are permitted.

Medifast for Women

Medifast for Women is a weight loss plan in which you eat five meal replacements per day and one lean-and-green meal. A meal replacement can consist of prepackaged soups, shakes, bars, oatmeal and drinks that you need for the plan. The lean-and-green meal on Medifast for Women will consist of 5 to 7 ounces of a lean meat and three servings of vegetables. The shakes included contain ingredients such as black cohosh, chaste berry and Echinacea. Those ingredients help relieve symptoms of menopause, according to Medifast.

Online Weight Loss Programs - Weight Loss Made Easy

Losing some weight doesn't have to be painful or time consuming. An online weight loss program may fit your needs perfectly and make this experience a delightful one!
Relatively New
Online weight loss programs are relatively new in the overall scope of diet plans. Since the proliferation of the Internet into just about every corner of the world, online diets have been tailored to include those who do not have access to the amenities of living in a populated area or schedules are so busy that they need something that can be implemented at home. You may find that an online diet is what is needed to fit into your busy schedule but you would like to know what to look for in an online weight loss program.
What's Out There
There is a lot to choose from. You could easily be confused and become discouraged before you even start. But it is really simple if you remember you are looking for an online weight loss program to fit your individual needs. Your gender, age, overall health, and weight loss goals should all be factored into the hunt. Write these down and keep them handy. All quality diets balance eating habits with proper exercise as part of their regimes. The ratio between these two varies between plans. Most younger dieters lean towards more exercise and older dieters favor healthy eating habits. Both are needed but the ratio between the two can be customized for your own needs. Look for the plan that fits you. If you are a middle aged man looking to lose some belly fat, a "bikini abs" diet plan would not be the best choice. The reverse is true if you are a young woman, you wouldn't be interested in a plan that focuses on getting rid of a beer belly! These are extreme examples but you get the point, right?
Why They Work
The foundation of any diet is to get you to burn more calories than you take in. This is done in various ways. Increasing your metabolism so you burn more calories daily is done by getting involved in being more active and exercising. Even low impact exercises such as walking or riding a bicycle will tone and build muscle including your heart muscle. Muscle burns fat, even when you sleep! Working the other side of the equation is eating healthy. Learning how to eat, when to eat and what to eat will help to manage your calorie intake at the proper levels and give you the energy for you daily activities. If done right you will never have to starve yourself and eating will be enjoyable. Once you gain control of your calories the fat will come off and you will tone and build muscle there by raising your metabolism and becoming a fat burning machine!
What They Won't Do
An online weight loss program will not do the work for you. You will need to take action. You will need to implement the plan daily and stick to it. Difficult at first, yes but as you continue things will get easier and become second nature to you. Once you reach your weight loss goals you will need to make sure you don't fall back into your old fat collecting habits. Remember that maintaining the new you will be a lot easier than having to lose the regained weight all over again!
Online weight loss programs have helped thousands to gain control of their weight. The right one for you will accomplish the same. To benefit from any online plan you will need to take action and continue a maintenance plan once you successfully reach your desired weight. The tools are out there and you will succeed. The first step is the hardest, every one after that gets easier and easier.

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