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How to Reduce Body Fat in Women

By Lau Hanly ; Updated July 18, 2017

Reducing body fat is not a simple case of "calories in, calories out." It's a more complex equation, requiring smart nutritional strategies, an effective training program and a basic understanding of how female hormones behave. To reduce your body fat and keep it off, you have to combine all three elements consistently over a long period of time.

How to Reduce Body Fat In Women

Eat for the body you want, not the body you have. Your diet is the most important aspect of reducing body fat -- if you are eating junk food regularly, drinking sugary sodas and juices, and snacking frequently throughout the day, you are unlikely to lose any fat. Focus on eating lean meats, eggs, fish, fruit and plenty of vegetables, some dairy and some whole grains each day. Eat until you are satisfied, not until you are over-full. Make sure you are drinking at least one glass of water every hour during the day as well.

Train regularly and train hard. Going for leisurely walks is nice and has a place in an exercise program but should not be your main activity. Join a gym and have a trainer show you how to lift weights properly. Weight lifting is effective for reducing body fat and will not make you "bulky." Combining weights with two to three tough cardio workouts per week will lead to a significant decrease of body fat over time.

Learn about the female hormones and stress hormones. High levels of estrogen and progesterone -- found naturally in the body but also in many oral contraceptives -- can lead to fat retention. Eating lots of fibrous vegetables, such as broccoli, cauliflower, asparagus, avocado and celery, and drinking plenty of water will help filter some of the excess hormones out of your body regularly. Cortisol, a hormone released in response to stress, can also lead to fat retention when it is chronically high. Reduce your stress levels and sleep more to reduce your cortisol concentration.

Tips

Always warm up before your workout to prevent injuries.

Consult with your doctor before starting any major lifestyle overhaul.

Learn the difference between discomfort in your training and pain -- if you have pain, stop.

Warnings

Learn to lift weights properly. Incorrect form can lead to serious injuries.

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