Simple Diet Strategies for Female Fitness Success

Key Points

  • There is no "one size fits all" fitness diet plan for female health and wellness.

  • Strategic plans and simple-to-follow meals yield the most long-term success.

  • Seek professional advice when crafting the best fitness diet plan for female health.

Crafting a successful fitness diet plan for female weight loss isn't easy but it is possible.

Eating well is crucial for staying well, especially for women. Choose a fitness diet plan for female health that involves activity and smart food choices.

The CDC reports 74 percent of Americans are overweight. It's now more important than ever to rethink your relationship with food. Make mealtime an opportunity to create vibrant health. The CDC defines overweight as having a Body Mass Index (BMI) of 25-30. Those with a BMI over 30 are classified as "obese." A BMI of over 40 is considered "severe obesity."

As an example, someone standing 5'9" and weighing 169-202 lbs. is overweight. If they weigh 203 to 270 lbs. they are obese. If they weigh over 270 they are severely obese.

A balanced diet provides proper nutrients and supports the immune system. It also regulates hormones and reduces the risk of chronic conditions.

Women have unique challenges in maintaining a healthy weight. Overweight women may have issues with reproductive health, bone density, and even mental well-being.

Using the right foods for fuel provides the building blocks for energy and good health.

Challenges To Losing Weight for Females

Getting in the good nutrition game again is possible, whether you want to lose five pounds or 50. Take these tips to heart to see food in a whole new light.

Two woman in the gym

No Time To Cook

It's easier to pick up the phone and order takeout than it is to refine your culinary skills. However, that's not the healthiest way to care for yourself long-term. Tasty options like main course salads are quick and don’t need cooking.

Planning is the key. As the saying goes, "Those who fail to plan can plan to fail."

Atlanta-based nutritionist and dietician Marisa Moore relies on meal prepping to keep her on track during busy weeks. "I think of meal prepping as a way to put lunch, breakfast, or even dinner on autopilot for the week," Moore says. "You do all the major shopping, cooking, and cleaning in one day."

Take time on the weekends to meal plan. Buying fresh foods and prepping them in advance does wonders for your waistline.

Always Hungry

Many battle feelings of hunger when reducing calories to lose weight. There's no need to deprive yourself of an occasional treat. You do need to focus on filling up with low-calorie, fiber-rich foods to curb your appetite.

Fill up on a rich variety of fruits, veggies, and lean proteins to power through the day without feeling hungry.

Roasting non-starchy vegetables like broccoli, Brussels sprouts, cauliflower, and squash provides nutrition. It also fills you up, making you less likely to reach for sweets.

You Don’t Crave Healthy Foods

Most people don't gravitate toward whole foods and whole grains unless they grew up on them. With new flavors in healthy cuisine and cooking, you enjoy eating healthy.

Begin to watch healthy cooking shows and seek out recipes that fit your fitness goals. Experiment with new ingredients and cooking methods to develop a taste for healthy foods. Be open-minded in creating a unique experience to achieve long-term success in the kitchen and the gym.

Woman going for a jog

No Time For Exercise

You are mistaken if you feel you have to make time to incorporate a fitness routine. If working out is a tedious chore, you’re doing something wrong.

Increased physical activity leads to better physical fitness if you add a bit of vigor to it. Activities like walking the dog and doing housework boost your metabolism and burn extra calories.

Streaming services offer options to get fit right at home. There are hundreds of workouts for you to choose from. Find something you see yourself sticking with and watch those pounds come off!

All or Nothing Attitude

Once you've decided to change your eating habits, it's easy to fall into the "all or nothing" trap. Mistakes in this process are inevitable. Don't let one bad snack or meal send you into a tailspin of bad choices you regret.

If you do experience bad days and temptations, don't give up. Start each meal and each day with a new positive attitude, and commit to making better choices as you learn more about nutrition.

You Think Exercise Is “The Fix”

Regular exercise without proper nutrition is ineffective in improving health and fitness. Teaming exercise and proper nutrition together is the most successful. Those incorporating both into their routine stick with it longer than those who favor one over the other

Hormones Stall Your Progress

Hormonal dysregulation is an imbalance of hormones in the body. Inadequate levels of a certain hormone can significantly impact a woman’s ability to lose weight and keep it off.

Strong female flexing

These hormones regulate fat storage and metabolization; imbalances cause weight gain or loss.

Hormone fluctuations in menopause also cause the metabolism to slow down. Weight gain and other changes in menopause cause distress and feelings of self-consciousness for some women.

Weathering menopause and hormonal changes by eating the right foods is an important part of maintaining weight in this stage of life.

Falling in Love With Healthy Living

What is the best diet for a woman? What foods best nourish the feminine form and improve strength? Eating clean is easier than you think.

Use fresh ingredients to retrain your taste buds. It gives you energy to power through work, workouts, family obligations, and daily life. A clean-eating schedule sets the stage for good health and vitality, whether you're hitting the gym or the sidelines at your daughter’s swim meet.

Here's a simple sample of what it looks like to fit clean eating into your day for weight loss and better health.

Day 1- Breakfast

½ cup old-fashioned oats prepared in water, one scrambled egg combined with ¾ cup egg whites, ½ cup berries

Day 1-Snack

One medium apple and 1 tbsp natural nut butter of your choice

Day 1-Lunch

4 oz grilled chicken breast, two slices avocado over mixed greens with 2 tbsp balsamic vinegar, one slice of sprouted grain bread (Ezekiel Bread)

Day 1-Snack

½ cup cottage cheese, 10-15 almonds

Day 1-Dinner

4 oz ground turkey burger, 2-3 cups steamed broccoli, one roasted sweet potato, drizzle with 2 tsp coconut oil

Day 1-Bedtime treat

One scoop of vanilla protein powder blended with ice and 1 tsp powdered peanut butter, add instant coffee grounds or cinnamon if desired

Daily Total: 1,540 calories, 150 g protein, 125 carbs, 42 g fat

Day 2-Breakfast

Two whole grain waffles, 4-5 scrambled egg whites, 1 tbsp almond butter, ½ cup sliced strawberries

Day 2-Snack

8 oz non-fat Greek yogurt and ½ cup sliced melon

Female eating healthy meal

Day 2-Lunch

Low-carb wrap with 3 oz sliced turkey or chicken, 1 tbsp Dijon, lettuce, tomato, and two slices avocado

Day 2-Snack

One scoop of vanilla whey protein powder blended with ½ cup berries and 1 cup almond milk

Day 2-Dinner

Large salad, 4 oz grilled flank steak, balsamic vinegar, 1 tbsp Parmesan cheese with 1 cup whole grain pasta

Day 2 Bedtime treat

One medium apple, 10 almonds, 1 cup herbal tea

Daily Total: 1,623 calories, 132g protein, 178g carbs, 40g fat

Day 3-Breakfast

Two slices whole grain bread, ½ cup cottage cheese, ½ small avocado, ½ cantaloupe

Day 3-Snack

⅓ cup old-fashioned quick oats mixed with one scoop of vanilla protein powder, topped with 1 tbsp almond butter

Day 3-Lunch

4 oz tuna in water mixed with 1 tbsp Dijon mustard over romaine lettuce with four grape tomatoes, ⅛ cup walnuts, ¼ cup dried cranberries, ½ bell pepper, one slice sprouted grain bread

Day 3-Snack

Whole grain flourless cinnamon raisin English muffin topped with 2 tbsp low-fat cream cheese and ½ cup berries

Day 3-Dinner

4 oz grilled salmon, kale sauteed with garlic, sea salt, and olive oil, ½ cup brown rice

Day 3-Bedtime treat

2 oz dark chocolate, ½ cup raspberries

Daily total: 1,675 calories, 149 g protein, 190 g carbs, 52 g fat

Fitness kitchen studies across the country state that simple meal plans are the most sustainable. Correct ratios of proteins, fats, and carbs improve your body's many functions. Balancing macronutrients improves your chances of success as you begin a health and fitness program that works for you and your lifestyle. 

It’s a Losing Game

Many women believe that the key to weight loss success lies in calorie restriction. Few realize eating too little puts your health at risk. Eating less than 1000 calories a day can't provide the balanced nutrition your body needs.

Woman eating healthy

A body without adequate nutrition begins to eat away at muscle and organs for fuel. The less lean tissue you have, the slower your metabolic rate, which is not great for weight loss.

Proper nutrition improves metabolic function, helping you burn calories. Choose more of these foods to boost your metabolism and start shedding those unwanted pounds:

  • Lean protein sources like chicken, beef, and turkey

  • Eggs and egg whites

  • Fresh vegetables

  • Avocados

  • Apples

  • Berries

  • Nuts and seeds

  • Salmon

  • Shrimp

  • Lupini beans

  • Bananas

  • Raw oats

  • Sauerkraut

  • Legumes

  • Chia seeds

  • Water

Strategic combinations of proteins, fats, and slow-release carbs provide the necessary building blocks for health and healing. Eating within your ideal daily caloric needs allows your body to lose excess weight. Make sure you choose fresh, unprocessed foods to hasten the weight loss process.

Calculating Daily Calories

Calculating daily calories for weight loss depends on factors such as weight, height, age, and activity level. Use the Harris-Benedict equation to determine your magic number of calories needed daily to maintain and even lose weight.

For example, this is the equation for a 35-year-old woman who is 5’6” tall, weighs 160 pounds and has moderate activity.

  1. Multiply weight by 4.35

  2. Multiply height in inches by 4.7

  3. Multiply age by 4.7

  4. Add these three numbers together, then add 655 to the sum of the three numbers

  5. Take the sum from step four and multiply it by 1.55

  6. Subtract 500 from your total from step 5.

Following this formula yields a projected daily amount of calories needed for a healthy weight loss of one or two pounds per week. Ask a healthcare professional for healthy, delicious meal ideas for more motivation.

What Is the 7-Day Challenge Diet?

The 7-day Challenge Diet presents fresh, whole-food ingredients in a way that reduces your craving for sweets, alcohol, or processed foods. Recipes are simple, clean, and easy to follow. Food plans and recipes set you up for success in your own kitchen and when eating out.

This plan is easily modified so the whole family can jump on board. Choose the simplicity of fresh flavors and home cooking as an alternative to the pre-packaged, fast-food lifestyle. 

Two females doing exercise

Better Habits for a Better Life

Breaking a lifetime of bad eating habits takes both time and effort. The word "diet" conjures up a host of negative expectations and emotions. Most of these usually end with failure.

Focus on understanding where you are now and where you want to be in the future. Define your reasons for eating and why you choose certain foods. Manage your expectations. Focus on adding new foods with excitement rather than on the foods you “have to deny yourself."

With a healthy dose of moderation, nothing is truly off-limits. Reframing your relationship with food gives you greater confidence and joy.

Knowledge is power. Knowing which foods support your goals gives you the power to make healthier choices.

Get excited about your future as you craft a sustainable food plan. Look forward to improved health, more energy, and a better quality of life. Use FitnessCorner as a handy resource in that quest.

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