How to Lose Weight for Women

How to Lose Weight for Women: Get That Incredibly Toned and Perfectly Shaped Body

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Alright gals and guys, today we’re going to be looking at the details of how to lose weight for women. When it comes to losing weight, men and women have different requirements – but the same basic priniciples still apply.

If you are not Losing weight in an enjoyable and sustainable fashion the chances of you sticking to your goal of dropping X amount of weight become reduced. This is why it’s so critical to find a way to do it that you will stick to – and integrate it into your already busy life.

The best thing – you don’t even have to change a thing about what you eat – we’re going to be exploring how to change around WHEN you eat and how much of it you eat in order to take a look at portion control in a more sustainable and much more enjoyable fashion than what you’re probably used to.

Most Methods You’ve Tried Have Probably Left You Feeling Miserable: But There’s a MUCH Better Way!

So you’re a woman, of any age really, and you have been struggling to slim down your waist, get the perfectly shaped lower body, buttocks and legs you’ve been desiring your whole life and you truly have not much of a real idea to get from where you are now to your dream body.

This woman’s thrilled with her physique – and she should be!

That’s not to say you haven’t tried various things – all the way from suffering through endless and pointless fad diets such as Atkins, paleo,  ketogenic, low-carb, low-pizza, low-cake, low-food in general to countless cardio classes, spin classes, physique-promising Pilates and yoga classes all with nothing to show for it.

However, it just doesn’t have to be that way to get you from where you are now to the body shape you personally desire. I would never try to assume what kind of body any given woman wants. All I know is that whatever body you desire should be yours because you deserve it – and if you’re here reading this article, I can almost guarantee you aren’t quite there yet.

Alright, so now that we know that a few of the things you might have tried have failed you, we can begin looking at the fundamental principles that lead to weight loss. This is also universal – meaning that this applies to men and women alike because it’s scientific.

This is a great peer-reviewed article that resides at NCBI concerning what it is that leads to weight loss. If you’re in the game just for weight loss itself and don’t necessarily want to change the way your body looks or if you don’t want to get more toned then you might be in luck – losing weight by itself is much easier than toning at the same time.

Losing weight for either a man or a woman boils down to one singular thing – consuming less calories on a weekly basis than you are burning. This means that if your requirement is 2000 calories per day, you should aim to eat at 75-80% of those calories for consistent weight loss.

How does one calculate their maintenance calories (where you are not losing or gaining weight)? It’s really quite simple.

There may be two scenarios:

  1. You are significantly overweight
  2. You are pretty close to your goal weight but you may have 10-20 more lbs to go

Let’s take a look at each one of these scenarios one-by-one and explore them a little more.

For scenario #1, if you’re significantly overweight, pick a weight you would be happy with (your target weight) and multiply this by either 13, 14 or 15 depending on your activity level. If you’re very active, multiply it by 15. If you’re pretty sedentary most of the time, use 13.

And there you go – you have your maintenance calories. These are the calories you would eat everyday in order to maintain your current weight – you would not be losing or gaining weight.

In order to begin losing weight, simply multiply your maintenance calories by 0.75 or 0.8 and eat that everyday until you’re at your target weight.

For scenario #2, however, simply use your current weight (not your target weight) since you’re already pretty close to your target weight anyway. Multiply that number by either 13, 14 or 15 as described above.

Ok, So Weight Loss is Great – But What About Toning, Sculpting and Shaping Your Body the Way You Want?

Now, while you may very well be looking at losing weight overall, I will certainly go out on a limb and take a guess to say that you are also interested in changing your physique overall.

As a woman, I feel it’s overly important to you to get your body looking the way you want it to look – and of course not necessarily the way the fitness magazines would have you believe you should look. Weight loss by itself, unfortunately, may not get you there without doing some kind of weight training.

If you have found yourself struggling to get exactly the shape and the physique you want and have not yet been able to find a sure-fire way to do so, you are definitely not alone. So many women that I have personally known and talked to haven’t the faintest clue how to go about attaining their dream bodies.

The girls you see in fashion magazines, generally speaking, are fake and don’t really exist in real life. However, go down to your local gym and take a look around – I can guarantee you will spot at least one gorgeous woman that has exactly the body and physique you want for yourself too.

Us men get this as well. I see dudes all the time that leave me awe-inspired and leave other women I see drooling over these dudes. It is for real. Getting the body of your dreams and losing the right amount of weight is truly a process that can be achieved.

When It Comes to Weight Loss, Especially Considering Women, What is the Ideal Amount to Lose?

When it comes to low body fat in women, the ideal amount to have is much different than that for men. Women must hold on to more body fat in order to prevent failure of certain organs. It is dangerous for a woman to dip below around 15-18 percent body fat.

Men, naturally, can go much lower because they do not have child-bearing organs in their bodies that depend on a higher body fat percentage to keep them healthy and functioning correctly. However, as we know, higher than necessary body fat in women (and men) can lead to inflammation, insulin resistance (and eventually diabetes) and accelerated ageing.

Conversely, however, if you take a look at any pro female bodybuilder below 15 percent body fat chances are going to be pretty high that she’s suffering from an impaired ability to conceive children or from any number of other fertility issues. Along with this can come a number of metabolic disorders.

Don’t let this discourage you, however, because, again, I am going to assume that you’re ultimately looking to look your best and get your body just right – and that you’re not looking to be in a bodybuilding, stage-ready condition anytime soon. Most regular men and women simply want to improve their appearance and the way they feel about their bodies.

Now that we have a great idea of what the ideal amount of body fat is for a woman let’s take a look at some of the ways you can achieve your ideal body/physique while remaining healthy and feeling great about your body and your life.

Let’s Take a Look at Some of the Options When it Comes to Getting Your Dream Physique as a Woman

As I described above, chances are, you may have been attempting to get into great shape, look and feel amazing maybe with some results, maybe with lots or maybe just with no results.

That’s not necessarily your fault. You just may not have had access to good quality information thus far that would help lead you down the road of getting your body just the way you want it.

Whether you want to learn how to lose fat as quickly as your body allows it or you want to learn how to tone your body to perfection, take a look at some recommendations below.

To find out more about how you can lose weight as a woman and not only enjoy the process, but absolutely love it, check out my review of the following Kinbody courses. Greg O’Gallagher from Kinobody is an exceptional fitness personality having provided hundreds of free videos teaching people from all over the world how to transform their bodies and lives.

When women got wind of what Greg was doing, they naturally gravitated towards his teachings because they were so unorthodox and effective that women as well wanted to know how to get their dream bodies in the most enjoyable way possible.

His programs are insane – they’re effective, easy to follow and they’re all online and come with a 30-day money back guarantee so you can rest assured that he’s genuinely in the game to help you out. Have a peek at some of the ones I recommend if you’re a woman looking to lose weight and get more toned:

The Goddess Toning Program will teach you how to shed unwanted weight and tone your body to look the best you ever have.

If you’re quite happy with your physique already and want to learn more about how to get the perfectly proportioned, feminine and sexy body most women want check out the KinoBOOTY Program.

For overall weight loss as quickly as genetically possible, check out the Aggressive Fat Loss Program. There is something in these for everyone – no matter what your ultimate physique goals are.

If you are interested in learning about any of these, they can easily be accessed in the top navigation panel under Fitness Programs for your convenience.

Losing Weight and Getting the Body Shape You Want Is Not Rocket Science

As we have been able to establish from the article above, getting your body to look the way you want it to by combining correct weight loss strategies and exercise principles (if desired) is not rocket science – it’s just a matter of getting your hands on good quality information.

Whether you want to simply lose some weight or change your physique completely you can do so quite simply – however, I must warn you – nothing in life comes easy.

Even with the correct information, you still have to take the action required.

This might mean counting your calories. This could mean weighing your food. This could mean rearranging how much you eat. It all boils down what you personally want.

The women featured in the article above are examples of the physiques they personally wanted. I am by no means dictating how women should look or how they should feel about themselves – or anyone for that matter.

The key takeaway here is this: If you’re not happy with the way your body is right now, you must take action to change it. You are free and able to change it because some of the best quality information now exists to help you get there.

Whatever you want your body to look and feel like is your right just realise that whatever it is, you can certainly get there.

Take action and be rewarded!

==> Take me to Kinobody’s Aggressive Fat Loss Course Now so I Can Learn How to Lose Weight Fast <==

As always, I really hope you enjoyed this article and learning about how you can change your body’s appearance.

Whatever you want to look like the world is your oyster – and quality information now exists to get you to your ideal physique goal.

Lose weight? No problem. Tone your body a bit more? No problem. You just have to find good information and make it happen! What have you done to change your appearance so far, and has it worked?

Make sure to leave a comment below with your experiences!

As always,
Yours truly,


  1. Well thank you. I have been telling everyone for years that there is only one way to lose weight, eat less and move more. Pretty much what you said at the beginning, you need to use more calories than you eat. The way to maintain weight is interesting . I have just lost 13kg by doing nothing more than checking calorie intake (under a 1000) and making sure I walked for a least an hour every day. I increased the length and amount of times I walked my dog every day.
    Not sure if I am ready to take on body sculpting just yet but give me a while at maintaining weight and I might be back.

    1. Hi Karen, absolutely! No matter the methodology employed to create a calorie deficit – the deficit itself is what creates fat loss. Whether one decides to eat less, or eat the same but move more, it all equates to weight loss. For me personally, I enjoy simply eating less because I am quite lazy to begin with and getting out there to move around isn’t something that comes naturally to me so I simply decide to restrict my calorie consumption to 80-75% of my maintenance calorie requirement.

      Thank you so much for taking the time to stop by today and I hope to see you again soon! When you’re ready to do some body sculpting, maybe we will see you again. Take care 🙂

  2. Loosing weight can take a long time and it will involve lots of patience. We may get frustrated, if after putting lots of effort, we still don’t get the desired result. We can only get the desired result if we have the right information on how to loose weight. Throw back to a few months ago when I started my weight loss program, I almost gave up. I realized that, after all my effort, I still gained weight instead of loosing weight. After reading this article, I now know that my inability to loose weight was due to the fact that I had paid more attention to my daily exercise than I did to the amount of calories I consumed daily and getting our desired body weight is achievable when we combine the correct weight loss strategies and exercise principles.

    1. Hi John, I completely agree with you on that one. It can be extremely difficult to keep going when you’re faced with not much progress on a consistent basis.

      I would argue that this is the cause for people to give up on themselves in 90% of cases (not just weight loss related) but in general.

      The amount of calories you eat vs. the amount you burn are the only two things that have anything to do with weight loss and if you can nail down the balance perfectly, you will experience continued weight loss, week after week.

      Let me know if you have any other questions!

  3. I enjoyed how you discussed the differences between men and women and that the sexes tend to lose weight differently. i thought it was interesting how you can determine your maintenance calories based on the equation you provided, very easy way to determine your caloric needs. fitness is a journey, not a destination.

    1. Hi Will,

      Calories are just an estimate anyway. There are many “advanced formulas” you can use to determine your maintenance calories. I call bullshit on every single count. All you is multiply your body weight if you’re pretty lean by 13, 14 or 15 or your target body weight if you’re significantly overweight by the same numbers.

      After a few weeks of looking at the scale you will know if you need to adjust this some more.

      Thanks for stopping by!

  4. I have found it very hard to lose weight with my busy lifestyle. I work 60+ hours per week and have a stressful job. I do exercise some on the weekends and very little in the evenings, but I am mostly doing this for stress relief instead of weight loss. After reading this article I will now watch my portions that I eat as well as when I eat. I will also start counting my calorie intake as well as my calorie burn.
    Thank you for writing this article.

  5. I have found it very hard to lose weight with my busy lifestyle. I work 60+ hours per week and have a stressful job. I do exercise some on the weekends and very little in the evenings, but I am mostly doing this for stress relief instead of weight loss. After reading this article I will now watch my portions that I eat as well as when I eat. I will also start counting my calorie intake as well as my calorie burn.
    Thank you for writing this article.

    1. Hey Mike, great to have you here. Yes, absolutely – tracking your calories is the only sure-fire method to do weight loss because if you don’t know how much you’re eating, well – it’s pretty self-explanatory. If you’re not tracking, you have no idea how much you’re eating, and how much less you have to eat.

  6. Hi Michael,
    Thanks for this article. I have struggled with weight my whole life and it feels like I have to eat very little and move a lot to lose any weight. I also have medical conditions that make it harder to lose weight. I am going to try harder to restrict my calories using the method you provided. I have noticed that drinking broth soup and tea helps to subside that hungry feeling but oftentimes, I forget to drink water. Actually, I haven’t drank anything in a few hours so I am going to do that now!

    1. Hey Darlene, hang in there! I know it can be tough. I lost 27lbs myself and I believe it was made easier once I had the right information. Keep going, learn lots and come back often as I always discuss ways in which one can lose weight if they choose to do so!

  7. Your page looks great! There is so much information for a large population to read. It is very well written with perfect grammar and punctuation. I like the font too.
    The pictures are really suitable to the content and I can see how it will make other woman want to look the same.

    Well done!

    1. Hey Craig, thank you so much for taking the time to stop by the site! I hope you enjoy your stay and that you come back soon as new content is constantly being released on a weekly basis!

      Take care.

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