What Weight Loss Plans Are Available for Women?
There is seemingly an endless array of weight loss programs available for women, ranging from pre-packaged meal delivery services that promise quick results to bootcamp-style workout routines and various diet regimens.
Some popular plans, such as the Mediterranean diet, plant-based diet, or low-carb diet, provide general guidelines about which foods to eat and avoid for effective weight loss and overall health. Meanwhile, commercial programs like Weight Watchers (WW) or Noom offer a more structured approach to weight loss with detailed guidelines to follow.
With so many weight loss plans to choose from, it may feel overwhelming to find one that fits your needs and preferences. Nonetheless, most nutrition and fitness experts agree that effective weight loss plans should combine a nutritious, balanced diet with regular physical activity to maximize results.
“Nutrition is key to seeing weight loss results,” says certified personal trainer and nutrition coach Stephanie Thomas, based in Washington, D.C. “You can totally smash the best workout routine on the planet, but if you’re not chowing down on the right stuff in the right amounts, you’re gonna struggle to get those sweet results you’re after. Basically, if you’re not in a calorie deficit and filling up on good-for-you grub, it’s gonna be tough to see the changes you’re working so hard for.”
Even with a healthy diet and regular exercise, weight loss can still be challenging for many women. According to the U.S. Department of Health and Human Services’ Office on Women’s Health, men often lose weight more quickly than women because they are generally larger and have more muscle mass to support, allowing them to consume more calories while still losing weight. Additionally, women tend to have less muscle mass and a higher percentage of body fat, which burns fewer calories than muscle.
For this reason, Thomas emphasizes that finding a diet and exercise plan you can stick with is crucial, as it can take time and patience to see results. She recommends working with professionals, such as a registered dietitian, personal trainer, or medical weight loss specialist to help hold you accountable. Alternatively, teaming up with a workout partner or weight loss buddy with similar goals can also help you stay on track for long-term success.
Weight Loss Meal Plans for Women
Several meal plans for women can effectively support weight loss. Here are some of the top choices recommended by experts.
Balanced Plate Method
Paulina Lee, who’s a registered dietitian over in Sugar Land, Texas and the brains behind Savvy Stummy, which is all about keeping your gut happy, says the balanced plate method is a super easy way to mix things up with your eating. Basically, she suggests just filling a 9-inch plate like this: half of it with veggies, a fourth with some lean meat or another protein that’s good for you, and another fourth with starchy stuff like rice or potatoes. It’s all about making sure you get a bit of everything on your plate, so you don’t have to stress over counting calories or keeping tabs on your macros.
This diet plan that Lee’s talking about? It’s totally doable, realistic, and works like a charm for dropping pounds over the long haul.“Rounding out a meal with fiber, protein, and healthy fats will keep you fuller for longer, which can reduce snacking between meals and cravings,” she adds.
One review of 23 studies concluded that portion control plates, which incorporate the same guidelines as the balanced plate method, could support weight loss in individuals with overweight and obesity or type 2 diabetes. The review mentioned that using those plates that help you with portion sizes is actually a pretty cool idea. It turns out that when people use ’em, they tend to eat more fruits and veggies.
Mediterranean Diet
Gisela Bouvier, registered dietitian and owner of Gisela Bouvier Nutrition in Punta Gorda, Florida, recommends the Mediterranean diet, emphasizing that it can support weight loss and overall health. According to Bouvier, the Mediterranean diet is all about munching on whole grains, snacking on fruits and veggies, and getting those good-for-you fats from stuff like nuts and seeds. It’s also big on lean proteins, you know, the kind that don’t weigh you down.
One study found that both menopausal and pre-menopausal women experienced significant fat loss while following a low-calorie Mediterranean diet. Women lost an average of nearly five pounds of body fat over the eight-week study, even with minimal aerobic exercise[2].
Inspired by the traditional diets of Mediterranean countries like Greece, Spain, and Italy, the Mediterranean diet has also been linked to numerous health benefits beyond weight loss, including improved heart health, enhanced brain function, and increased longevity. Unlike other popular diet plans, it’s easy to follow and doesn’t impose strict rules, such as calorie counting.
While no foods are technically off-limits on the diet, some should be limited, including red meat, processed foods, refined grains, and added sugar. Other components of the diet are like, you know, keeping it fun and social. Staying active is a biggie, because who doesn’t love a good hang with the fam and friends, right? And don’t forget about that nice, moderate glass of red wine. Cheers to good health and good times!
Volumetrics Diet
The volumetrics diet encourages eating foods with low calorie density, such as fruits and vegetables, to promote feelings of fullness while cutting calories. Outlined in a book by nutrition scientist Barbara Rolls, the diet categorizes foods based on their calorie density and offers guidelines for balanced meals.
“The thing folks totally dig about a volume-based way of eating is that it lets you chow down like you’re at an all-you-can-eat buffet, and you don’t gotta worry about counting every little bite or feeling like you’re on a strict diet,” Jaclyn London, a dietitian who’s set up shop in New York, tells us.
London also notes that no foods are restricted on the volumetrics diet, making it easy to adapt to individual needs and preferences. Plus, it could totally boost your bond with food. “This whole volumetrics deal is like telling your brain to chill out and enjoy more veggies and stuff,” she says. “It’s not just about filling up on the right stuff, but changing how you look at food in general, which is pretty cool.”
A study in The Journal of Nutrition found that foods with lower energy density improved appetite control, curbed cravings, and increased feelings of fullness in women with overweight or obesity, all contributing to weight loss[3].
DASH Diet
The Dietary Approaches to Stop Hypertension Diet, known as the DASH Diet, was originally developed to reduce blood pressure and promote heart health. However, according to London, the diet is basically a good way to eat healthier and can totally help with shedding some pounds if that’s what you’re after.
The plan suggests stacking your plate high with all sorts of goodies like fruits, veggies, and whole grains. Don’t forget to throw in some legumes, nuts, fish, chicken, and a bit of low-fat milk products for a balanced meal. Foods high in added sugar or saturated fat should be limited, including red meat and full-fat dairy, and sodium should not exceed 2,300 milligrams daily. The DASH Diet is like your friendly neighborhood guide that tells you the right amounts of foods from different groups to chill with every day. It’s like a buddy giving you the lowdown on how much to eat from each food squad to keep you feeling good and healthy.
Many of the foods encouraged on the DASH Diet are low in calories yet rich in essential nutrients like fiber and protein, which can be beneficial for weight loss. Furthermore, the limited foods, often high in added sugar, have been linked to weight gain and obesity when consumed excessively.
“Of great importance in this plan, and actually in any good diet out there, is that it just lays out the foods you should be munching on, without making a super big deal about one specific food group or nutrient, you know?” London explains.Besides supporting weight loss, the diet features several key nutrients to promote heart health, including omega-3 fatty acids, potassium, and magnesium.
Weight Loss Workout Plans for Women
In addition to dietary changes, staying active is another key component of weight loss. Here are some workouts that can help you reach your goals.
Circuit Training
“For women looking to shed some pounds, I’d totally suggest giving circuit training a go,” says Marshall Weber, this cool personal trainer guy from Boise who started Jack City Fitness. This type of exercise involves cycling through eight to 10 exercises lasting between 30 to 60 seconds each, targeting different muscle groups.
The National Academy of Sports Medicine notes that circuit training can support weight loss by helping you burn more calories in a shorter time. This is due to shorter rest periods between exercises, keeping your heart rate elevated throughout the session to increase overall calorie burn.
“Circuit training has become popular in gyms like Orange Theory Fitness,” Weber states. He also mentions that it’s a good way to lose fat and build muscle simultaneously without adding excessive bulk.
Dynamic Training
If you’re unsure how to start working out, Jill Charton, an Atlanta-based personal trainer and founder of iFour.life, recommends dynamic training.
“You’ll often come across the word ‘dynamic’ slapped onto strength or stretching exercises, but what does it really mean? Basically, it’s all about doing workouts that use a bunch of different muscles to keep you stable and help you generate some serious power,” says Charton. “Think of moves like rotational lunges, where you’re lunging in a circle and working your whole lower body, kettlebell swings that get your heart pumping and core tight, walking quad stretches that keep your legs limber, and goblet squats, which are like holding a big ol’ kettlebell while you squat low and stand up. They’re all about using more muscles to move in a smoother, more functional way.”
This type of training is particularly effective for weight loss, as it activates multiple muscle groups in each exercise, allowing for strength and muscle mass building throughout the body, according to Charton. She notes that this exercise type can be incorporated into various schedules and routines, making it easier to stick with long-term for optimal results.
“I love dynamic training because it helps my clients learn more about movement in their bodies in an empowering way,” Charton adds. “It also teaches clients to work out more efficiently while gaining strength, speed, agility, coordination, stability, and confidence.”
Weight Training
Resistance training, or weight training, can increase strength and endurance using bodyweight exercises like push-ups or squats or workout equipment such as weights. “Over the past eight years, Thomas says, the best workout programs he’s noticed for women usually include weight training three to four times a week.”
Building muscle can totally help you shed those extra pounds and keep your metabolism humming like a well-oiled machine. You see, muscles are like little calorie-torching engines compared to fat, so having more of ’em means you burn more energy even when you’re just chilling on the couch. It’s like your body’s own personal furnace that keeps running even when you’re not moving a muscle!Interestingly, one review concluded that resistance training could significantly increase resting metabolic rate, or the number of calories burned at rest, while aerobic training had no effect[4].
“The simple, traditional exercises work best. Workouts don’t need to be fancy or require special equipment. Including classic weight lifting exercises is a good idea for women, according to Thomas. It’ll help ’em build muscle, which is great because it can lead to burning more body fat.
Pros and Cons of Following a Weight Loss Plan for Women
While following a weight loss program may offer various benefits, it also comes with important drawbacks. Consider the following pros and cons of weight loss programs:
Pros
- Losing weight may positively impact body image and overall mental health.
- Even moderate weight loss (5% to 10% of body weight) can offer cardiovascular benefits like reduced blood pressure and blood sugar and improved cholesterol levels.
- Losing weight can reduce the risk of developing conditions such as type 2 diabetes, heart disease, and certain cancers for those with overweight or obesity.
- Research suggests that losing a bit of weight might actually help women with PCOS to ovulate better.
- Weight loss may decrease the risk of pregnancy complications like preeclampsia and gestational diabetes for women with obesity.
Cons
- Maintaining weight loss and preventing weight regain requires long-term adherence to lifestyle changes like eating nutritious meals and exercising regularly.
- Sticking with certain diets long-term may be difficult for some, as some diets may restrict entire food groups or lack food variety, leading to low sustainability over time.
- Following diets that restrict entire food groups may lead to nutritional deficiencies.
How Long Does It Take for a Weight Loss Plan to Work?
The duration for a weight loss program to show results depends on factors such as age, health history, genetics, and environment. Typically, cutting about 500 calories per day through diet or exercise can lead to a loss of one pound per week.
The Centers for Disease Control and Prevention (CDC) recommends gradual weight loss (1 to 2 pounds per week) for sustainable results. Moreover, the CDC claims that individuals who lose weight gradually are more likely to maintain it compared to those who lose weight rapidly.
How to Choose the Best Weight Loss Plan for You
Bouvier suggests assessing your needs, goals, and preferences to find a weight loss plan that suits you. She also notes that you should look for a program that easily adapts to your current regimen, doesn’t leave you feeling hungry or deprived, and teaches healthy habits for maintaining weight loss long-term.
When it comes to exercise, it may be most important to find an activity you enjoy and can stick with. “Weight loss is a long-term game, so any exercise approach you take should be something you can see yourself doing weeks, months, and even years from now,” says Alex Parry, a strength, conditioning, and weightlifting coach based in Leeds, U.K.
Lee agrees that weight loss should be a slow and steady process and cautions against programs that promise rapid results. “We gain weight over time, and we aren’t going to lose it overnight,” she says. “Weight loss plans that promote extreme weight loss in a short time won’t help you maintain the weight lost.”
Frequently Asked Questions (FAQs)
What weight loss program is best for women?
The best weight loss programs include nutritious whole foods, adequate protein, healthy fats like fish and olive oil, and are low in sugars and salt. Successful programs also promote behaviors like healthy eating, regular exercise, stress management, and gradual weight loss.
Do weight loss plans work?
Weight loss plans that include nutritious meals, regular exercise, and stress management while emphasizing gradual weight loss are more likely to succeed long-term than those focusing on rapid weight loss or fad diets.
How do you create a meal plan for weight loss?
To create a healthy eating plan, include foods like fruits, vegetables, low-fat dairy products, lean meats like poultry and fish, beans, eggs, and nuts. To lose 1 to 2 pounds per week, aim to reduce your daily calorie intake by 500 to 750 calories.