How to lose weight by female body type

Losing weight can seem simple and so complex at the same time because each person is different, each person will react differently to a program. The goal of this article is not to be a tip for losing weight, it is to provide advice that will allow you to make your own weight loss program adapted especially for you or choose the best accessory such as a slimming belt to lose belly fat quickly.

We advise you to read this article carefully, bookmark it and share it! Because some organizations and companies whose business is based on weight loss will not want you to know all this for free...

Know your body type

First of all, it is important to know your body type, because depending on your body type  the weight loss program will have to be different. Broadly speaking, these 3 body types are  :

-Endomorph: People who tend to gain weight easily.

-Ectomorph: Those who tend to be naturally thin and lose weight quickly.

-Mesomorph: This category is made up of people who are more muscular than average without practicing sport, they also gain muscle more easily and quickly by practicing fitness for example.

But what makes things complicated is that in practice, it happens that we are the mix of two of these morphotypes, it will then be necessary to combine several strategies to achieve our objective such as for example:

-If you are endomorphic, you will have to be careful about snacking, avoid starchy foods in the evening, do more physical activity, etc.

-Mesomorphs and endomorphs can lose weight by simply reducing sugary foods and doing more sports.

These are simple explanations that we will explore in more depth later.

By continuing to read, you will have all the cards in hand to succeed in your weight loss and be an expert on the subject.

Basal metabolism

Calorie is the value scale for your basal metabolism.

As a reminder, the calorie is a unit of energy for the proper functioning of your body to popularize the thing, the calorie is your fuel!

On average, it is estimated that a woman needs 1500 calories, a man 2000. We insist on the fact that this is an average! In addition, each activity you do consumes a number of calories. It is important to remember that this is the main parameter where you will have to act to lose weight.

Let's take for example, your body consumes 1500 calories per day, you eat for 1200 calories results you will lose kilos, you eat for 2000 kcal per day you gain weight it's as simple as that.

To lose 1kg (of fat) you need to have a deficit of 9000 calories... this is why miracle diets like "lose 3 kilos in 3 days" do not work and will never work!

So before starting a diet, we advise you to calculate your daily calorie needs. To do this, you must:

-Eat the same foods for several days and carefully monitor every calorie.

-Vary and weigh the portions on your plate every day.

-Weigh yourself every morning, if your weight remains stable two days in a row, note the number of calories you consumed the day before, this value is your basic metabolism.

So to come back to the previous point on morphotypes, an ectomorph often has a high basal metabolism (due to his nervous system), he will burn more calories even when exercising a low activity compared to an endomorph whose basal metabolism runs a little more "slowly".

Mesomorph: Achieving Your Weight Loss Goals

Characteristics of mesomorphs

Mesomorphs have a naturally athletic physique with broad shoulders and a narrow waist. Their bodies tend to respond quickly to training by easily gaining weight. muscle mass . For these reasons, mesomorphs may sometimes seem less concerned with weight loss .

However, laser for weight loss may represent an interesting alternative to consider for those looking for additional methods to maintain a healthy weight and ensure a balanced diet . Mesomorphs need to be careful not to consume too many calories, as their ability to gain muscle means they can also accumulate fat if they don't control their calorie intake.

Diet for mesomorph

To maintain an ideal weight or lose a few extra pounds, mesomorphs should focus on a balanced diet , rich in proteins and in complex carbohydrates . Here are some practical tips:

• Protein intake : Consume enough lean protein sources like chicken, fish, eggs and legumes to support muscle mass gain while losing fat.
• Complex carbohydrates : Favor complex carbohydrates such as whole grains, vegetables and fruits to ensure stable energy levels without insulin spikes.
• Healthy Fats : Incorporate healthy fats from avocados, nuts, and vegetable oils to promote overall good health.

By combining this balanced diet With both cardio and resistance exercises, mesomorphs can achieve a great balance between lose weight and maintain a muscle mass skinny.

Endomorph: Transform Your Metabolism

Endomorph Challenges

Endomorphs are characterized by a more rounded body, with high bone density and a predisposition to fat storage. They may find the weight loss difficult because of their slow metabolism . However, with the right diet and targeted strategies, endomorphs can also succeed in lose weight and increase their muscle mass .

Endomorph Diet Program

Success for endomorphs often relies on a low-carb, high-protein diet to boost their metabolism and encourage fat loss:

• Reduce carbohydrates : Limit simple carbohydrate (sugar) intake and focus on complex carbohydrates in moderate amounts, such as whole grains and low-glycemic vegetables.
• Under calorie monitoring : Maintain a controlled calorie intake to avoid excess which could lead to weight gain.
• Increase protein : Make sure each meal contains a high-quality protein source to help maintain muscle mass during the weight loss .

In addition to this diet plan, endomorphs are highly recommended to follow an exercise program that combines cardiovascular and strength training. This not only burns calories but also boosts metabolism.

Example of a day's diet for an endomorph

Here's an example of a typical day of eating for an endomorph woman looking to lose weight:

1. Breakfast : Egg white omelette with spinach and tomatoes, served with half an avocado.
2. Lunch : Grilled chicken salad with mixed greens, quinoa and a light olive oil dressing.
3. Dinner : Baked salmon fillet, steamed broccoli, roasted sweet potato.
4. Snacks : Plain Greek yogurt with a handful of almonds; celery and carrot sticks with hummus.

This sample menu ensures a variety of vital nutrients while keeping caloric and carbohydrate intake under control. The emphasis on proteins and the healthy fats contributes to satiety and supports the active weight loss .

The Mindset for Successful Dieting

What you will never be told is that the most important thing when you undertake weight loss is your state of mind. Keep your motivation as long as possible because losing weight is not a sprint but a marathon, if you do a sprint you will have what is called "a Yoyo effect".

How to stay motivated?

1) Set yourself goals: A weight goal or a height goal. For the height goal, we recommend buying a nice, fairly expensive piece of clothing in the target size. This will force you to maintain your efforts.

2) Have a why: Know why you are doing it, want to please or simply be healthy. The stronger your why, the more you will be able to stay motivated and achieve your goal.

3) Practice visualization: Imagine yourself slimmer and feel the satisfaction and happiness that this will bring you. At every difficult moment do this.

4) Have those around you who encourage you: Close ones who support you can also be decisive in the success of your goal.

5) Make a pact: A pact with the devil? No, come on! A pact with yourself and those around you. Write down your weight loss goal on a sheet of paper that you will keep on your bedside table and tell as many people as possible that you want to lose weight.

6) Forget bad beliefs: lose weight quickly in a week, lose weight very quickly or even lose belly fat quickly, you should remove these phrases from your mind.

Usually the weight you have is entirely your fault, so pull yourself together and apply our advice!

The Strategy for Sustainable Weight Loss

As a reminder, to lose weight you just need to provide less energy than your body needs (low-calorie diet) but to avoid the sprint or yo-yo effect you must not do just anything!

Extremes are never good so if you go from ketchup paste every day to salad it's not going to work! You have to gradually reduce the number of calories you consume until the next stagnation, we'll give you an example so that it's clear:

-You are a woman who has a basic metabolism with a caloric need of 1700 (so far ok?), to start losing weight you will go to 1600 calories (to reach this you can just reduce the quantities on your plate, replace the snack with a fruit etc ... this pushes you to consume fewer calories without much effort) and you weigh yourself every morning. As long as your weight decreases you stay at 1600 calories! Once you start to stagnate you go down to 1500 calories until you reach your ideal weight.

Weight loss will be longer but more effective.

The mistake not to make

Losing weight quickly and well seems like a utopia, reducing your calories too quickly by following a diet that is too strict is the biggest mistake you can make.

Certainly in the short term you will lose weight very quickly, it is undeniable but the human body is very well made unfortunately… If you go from 2000 calories to 500 calories the body will not understand what is happening and will restrict itself directly. The first objective of your body is to survive, not to be beautiful, so it will voluntarily limit your basic metabolism. In addition during restrictive periods, the body will consume muscle to provide itself with energy which will result in a lighter weight on the scale because less muscle but fat will still be there.

To illustrate this, here is an example: Before you had a metabolism of 1700 calories, after 2 weeks of caloric deficit of 500 calories, your basic metabolism will end up at 1300 calories… so when you start eating normally again you will gain weight much faster compared to before… Yes it is scary but it is real. This is what explains the yoyo effect.

Another mistake is thinking that you can target fat loss by playing on nutrition. A diet to have a flat stomach does not exist because we do not control where the loss of fat mass will take place.

In addition, we also recommend that you avoid snacking between meals and ban high-protein diets because this contributes to the yo-yo effect in addition to not being good for the kidneys.

Sport to lose weight

Although it is possible to lose weight without sport, it gives a real boost and gives the advantage of toning and firming your body.

Doing sports forces your body to need more fuel (calories) to accomplish the mission you give it. It is a lever in particular which therefore makes you lose weight without fundamentally changing your eating habits. What sport should you practice to lose a lot of calories? Jogging (hiit), jumping rope, boxing or even swimming are sports for losing weight because they are very energy-intensive, they will allow you to burn a large amount of calories at the moment.

You can also opt for a sports program to lose weight.

Or else there is another method that we prefer by far because it allows the body to burn more calories at rest.

The method is simple, it is just to increase your basic metabolism through muscle development.

In fact, in the basic metabolism equation we find:

Brain + Muscle + Vital Function = your resting calorie requirement.

We can easily act on the muscles by developing the fibers that allow them to gain strength, volume and endurance. To do this, you just need to do fitness, bodybuilding. This is what explains why a mesomorph gains weight less easily than an endomorph because he naturally has a good muscular base.

Diet and nutrition

This may be the point you are waiting for the most but in truth we are going to make an extension of the part "strategy for sustainable weight loss" because indeed there is no magic food to lose weight. It is quite possible to lose weight by eating only rice as long as you stay below the number of calories that your body needs. However, be careful with fat because its volume/calorie ratio is high.

As for sugar (carbohydrate) for weight loss, it should be avoided like the plague!

Indeed, this element complicates our thesis because the more you eat, the stronger the blood sugar peak will be. Insulin will help regulate blood sugar levels. To achieve this, insulin will therefore be forced to transform sugar directly into fat. Fat storage will occur in the stomach, thighs, and hips, creating bulges.

So in the case of a diet, you will also have to avoid at all costs foods that have a high glycemic index such as sodas with each meal, fries, baked potatoes, bread, pastries, etc. You should adopt good eating habits, drink your coffee or tea without sugar.

However, be careful with dietary supplements such as appetite suppressants and fat burners that promise to help you get a flat stomach and lose your fat mass, they are not effective; their effects are very minimal on fat burning. Instead, you should opt for cabbage soup, guarana, real green tea, lemon juice, etc.

Water retention

About 65% of the human body is composed of water, which corresponds to 65 kilos of water for a man who weighs 100 kilos... It can happen to have excess water in the body because of what is called water retention. This happens when you don't drink enough water, when you have excess salt in your diet, prolonged sitting or standing, or it can be linked to health problems.

Acting on the pillar of water retention can give you a quick and easy weight loss of your extra pounds on the scale, you just need to drink at least 1.5L of water per day or make yourself sweat through sport, sauna or even sweating belts.

Intermittent fasting

Fasting is a very ancient practice that was once often imposed by religions. This detox practice consists of not eating anything for 12 to 24 hours in a row, the longer the time, the more effective it will be. Doing intermittent fasting can have several benefits. One of the first benefits is to purify your body. It also helps regulate appetite and reduce the risk of obesity. You can also lose a few pounds. If you decide to do intermittent fasting, consult your doctor.

In conclusion

Losing weight without putting it back on is the biggest challenge when you commit to a diet. Indeed, to lose weight effectively, you will have to lose weight gradually, not deprive yourself but above all rebalance your diet by ensuring that your macronutrient intake is good.

In addition, to lose weight naturally and effectively, you should act on several parameters, the work must be done in meticulous ways while having careful monitoring at first. To succeed in maintaining your weight, it will be a question of habit because you should eat good foods until the end of your life so as not to gain weight again after losing weight so as not to be overweight. By applying this guide, you will keep your figure permanently.

We also recommend using a calorie counter app like myfitnesspal.

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