How to Reduce Body Fat in a Female With Exercises & Sports Medicine

Many women who struggle with their weight face the prospect of making lifestyle changes to achieve fat loss. The good news is that scientists have evaluated weight loss methods to find which are most effective; knowing what strategy to take is half the battle. The position of the American College of Sports Medicine regarding weight loss specifies certain protocols for successful results. Armed with a mental image of a trimmer you, embark on a comprehensive program to reach your goals efficiently and effectively.

Things You'll Need

  • Comfortable walking or running shoes
  • Notepad
  • Pen
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Instructions

    • 1

      Commit to an aerobic exercise routine. The Centers for Disease Control and Prevention recommends at least 150 minutes of aerobic exercise, such as walking or jogging, and at least 75 minutes of vigorous exercise, such as running and swimming laps, per week for adults. Women who are working off fat should seek to exceed these durations and aim for a moderate- to high-intensity when performing aerobic exercise.

    • 2

      Begin a regular schedule of fat-burning strength training exercises, such as weightlifting, and other resistance exercises, such as pushups. The CDC recommends two strength training sessions per week to keep muscles strong and to boost calorie burn for weight loss. This kind of exercise may also result in the burning of calories in the hours following your workout -- a bonus for any woman's weight loss program. You should complete one to three sets of eight to 12 repetitions for each exercise.

    • 3

      Reduce the total number of total calories you consume each week so that it is less than your maintenance caloric requirement. The American College of Sports Medicine cites creating a caloric deficit as a key factor in successful weight loss. Using an online calculator, calculate the number of calories it takes to maintain your current weight, then reduce your intake accordingly. A daily reduction of 500 calories will result in a 1-pound weight loss weekly. The ACSM recommends cutting back no more than 1,000 calories per day for healthy weight loss.

    • 4

      Track and regulate your diet, including your protein intake. The Centers for Disease Control and Prevention recommends 46 grams of protein per day for women. For women who want to cut belly fat, MayoClinic.com suggests cutting portion sizes and eating a diet based on fruits, vegetables and whole grains.