Female Fat Loss: 5 No-BS Tips

Image via Rachel Parcell

If you’re trying to lose weight, there’s actually a good chance it’s fat loss you’re after.

I’ll explain:

• Weight Loss is when you decrease your overall bodyweight. The weight can come from any where: muscle, fat or water. I typically see this goal in clients who just want to see a certain number on the scale.

• Fat Loss is when you lose weight strictly from fat (of course, there will be some weight loss attributed to water, but that fluctuates so much day-to-day, I wouldn’t worry about it). I see this goal in clients who want to be lean and look great naked—aaaand wouldn’t mind seeing a lower number on the scale, too, but it’s not their top priority.

In general, focusing on fat loss is the healthier option because 1) water weight will come right back, 2) if you’re not exercising and/or eating enough protein you can end up skinny fat which probably wasn’t even on your radar when you started and 3) you def don’t want to lose muscle because it’s what keeps your metabolic fire burning.

When you strictly focus on weight loss, you risk losing muscle if you aren’t eating enough protein every day. And if you have a higher fat-to-muscle ratio you’re more susceptible to chronic diseases like metabolic syndrome, heart disease and diabetes, which generally aren’t a good time. Another not-so-fun fact: losing muscle mass = frailty as you age. This is particularly important for women who tend to have higher rates of osteoporosis.

On a brighter note, more muscle means you can eat more (yay!!) because your metabolism is burning more calories throughout the day AT REST. That’s why men—sigh—are able to eat so much more than us; they just genetically have more muscle.

Enough about men, lets get into our five no-BS tips for fat loss!

1. Eat More Protein

Protein is an essential nutrient that your body needs to function properly. When you eat those delicious CA (cleanse-approved) eggs, they break down slowly to give you steady energy levels throughout the day. Protein also supports your immune system and maintains muscle mass, which is super important if your goal is to drop some lbs!

So, even if you’re in a calorie deficit, if you eat enough protein for your body, you’ll maintain muscle and lose strictly fat.

Protein requirements are different for everyone because we’re all different ages, heights, and weights. But the typical recommendation is about 0.36 grams of protein per pound of body weight. And if you live outside the U.S., that’s 0.8 grams per kilogram of weight. Know that some coaches and trainers, especially if your goal is fat loss + performance, will recommend more protein.

Recipes you’ll Love

Classic Cleanse Breakfast // Garlic Shrimp // Chicken Bacon Ranch Stuffed Sweet Potatoes

Products we Love

Tera’s Whey // Ancient Nutrition Bone Broth Protein // Rebbl Drinks

2. Move Your Body

A no-brainer, right? Well if you’re not doing something you love you’ll probably end up dreading it or gasp… not doing it at all. If you hate running, don’t do it. If you hate spin like me, don’t ever do it. Take time to figure out what you might actually enjoy doing. Once you find something that lights you up, chase that feeling! Of course there will be days when the last damn thing on earth you want to do is workout, but that’s normal and it passes; just don’t let skipping become the norm.

Besides eating enough protein, exercise is another way to maintain muscle mass while you’re losing fat. The Physical Activity Guidelines for Americans say adults should get around 150-300 minutes per week of exercise, but there’s no rush; you can totally start slow and build up to that over time. Just focus on getting 1% better every day.

PS a super fun little fact for women: walking is the best thing you can do for fat loss.

Workouts we Love

Tone It Up // Ballet Beautiful // FitOn app

Resources you’ll Love

Muscle building recipe // Hormones and fat loss

3. Create a Calorie Deficit

Let me start this one off by saying, this section is not about extreme reduction of calories. In order to lose weight, generally calories in should be less than calories out. That’s how you create a deficit, but that doesn’t mean eating celery all day—or moving your mattress to the gym because you live there now.

In my experience, the best way to create a deficit without torturing yourself unnecessarily is to start with a 7-Day Cleanse. Get cravings out of the way and naturally decrease your appetite in one week, then start looking at portions, macros, etc. if you need to.

To calculate your calorie deficit, first figure out your TDEE (Total Daily Energy Expenditure)—here’s a calculator—and then reduce accordingly to your goals, but always start slow and aim high. Sometimes it’s as simple as adding—yes, you heard me right, adding—more fruit and veggies to your meals. Working with a dietitian during this process is really helpful because they’ll break everything down for you.

Resources you’ll Love

Empowered Nutrition dietitians // How gut health impacts your weight

4. Don’t Obsess Over What the Scale Says

Your weight, especially as a woman, fluctuates on a day-to-day basis due to periods, water weight, alcohol consumption, too much salt, humidity, etc. It’s super annoying, but if you’re aware of all these variables you won't set yourself up for discouragement when you step on the scale next Monday morning.

If you’re frustrated your weight isn’t budging, just don’t even bother with it for now. Because you’re focusing on fat loss, the scale doesn’t really matter in the beginning—or at all sometimes. Instead, you can track progress using a particularly stiff pair of jeans you’re trying to get into. Also, as cringe-y as taking progress pics feels, you’ll thank yourself months down the road if you bite the bullet and get some “before” shots on file.

5. Have Fun with It!

If you’re truly invested in taking care of yourself and losing fat, enjoy the process. Take time to experiment with new foods and/or recipes. If you enjoy cooking, take a cooking class or find a healthier version of your favorite recipe to help you stick to your fat loss goals. If you’re a newbie exerciser, I suggest enlisting a bestie to join you for that Pilates class you’ve been dying to try. Another thing that always makes getting on track more fun for me… shopping! Making a new recipe is always more fun when there’s a Williams Sonoma trip prior. Same goes for workouts- swing by Lululemon or grab some new activewear on Shopbop so you’re dressed and ready for your new routine.

By Jenny Champion MS RD CPT

Image via Rachel Parcell