If you’re holding more body fat than you’d like to, a fat loss diet plan for female and a few fat-burning workouts will help you achieve the physique you desire in no time. Knowing more about fat loss diet plans can get excess body fat off to tighten and tone up just in time for summer!

How Does the Body Burn Fat?

Your body stores extra calories as body fat and burns the fat as fuel during times of energy restriction.

fat loss diet plan for femalesThe human body is designed for this so it can function without food for awhile if necessary. To burn excess body fat, consume fewer calories than you burn off daily by eating less, increasing energy expenditure, or better yet both!

Women often require about 1,200-1,500 calories daily to drop excess weight and body fat, but your individual calorie needs may be higher than this if you have a large frame or you work out a lot.

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Fat Loss Diet Plan for Female

Numerous fat loss diet plans for female have been successful in research studies. The right plan for you is based on your preference and what you can stick with long term. Examples of fat loss diet plans for female that aid in calorie restriction include:

#1 MyPlate Diet

fat loss diet plan for female

The U.S. Department of Agriculture’s ChooseMyPlate.gov is a simple meal plan that can aid in fat loss for women when used in place of a standard American diet. Simply fill your plate the following way:

  • Fill half of your plate with fruits and vegetables
  • Fill half of your plate with whole grains plus protein foods
  • Add dairy foods (or plant-based dairy alternatives) and healthy fats to each meal

Eating this way helps reduce your overall calorie intake for weight and fat loss, especially if you’re used to eating sweets, sugary drinks, fried foods, and other highly processed foods. If the weight isn't coming off as you'd like, use smaller plates at meal time.

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#2 1,200-1,400-Calorie USDA Meal Plans

fat loss diet plan for females

The U.S. Department of Agriculture’s Dietary Guidelines for Americans 2020 recommend healthy, well-balanced meal plans at different calorie allotments. A Mediterranean-style USDA meal plan containing 1,200-1,400 calories per day, which is often safe and effective for weight loss in women, includes the following portions:

  • 1 ½ cups of vegetables
  • 1 to 1 ½ cups of fruit
  • 4-5 ounces of grains
  • 2 ½ cups of dairy foods or plant-based dairy alternatives
  • 3-4 ounces of protein foods
  • 4 teaspoons of oils
  • 100-110 extra calories

Portion sizes used in this meal plans include:

1 cup of fruit

  • 1 small piece of fruit
  • 1 cup of raw fruit or applesauce
  • 1/2 cup of dried fruit
  • 1 cup of 100% fruit juice

1 cup of vegetables

  • 1 cup of raw or cooked vegetables
  • 1 cup of vegetable juice
  • 2 cups of raw leafy greens

1 ounce of whole grains

  • ½ cup of cooked bulgur, rice, pasta, or oatmeal
  • 3 cups of popped popcorn
  • 1 cup of ready-to-eat whole grain cereal
  • 1 slice of whole-grain bread

1 cup of dairy foods

  • 1 cup of milk
  • 1 cup of plant milk
  • 1 cup of yogurt or dairy-free yogurt
  • 2 cups of cottage cheese
  • 1 ½ ounces of cheese
  • 1/3 cup of shredded cheese

1 ounce of protein foods

  • 1 ounce of meat, chicken, turkey, fish, or seafood
  • 1 egg
  • 1/2 ounce of nuts or seeds
  • 1 tablespoon of peanut butter
  • 1/4 cup of cooked peas or beans
  • 1/4 cup of tofu or soybeans
  • 1 ounce of tempeh
  • 2 tablespoons of hummus
  • 1/2 of a veggie burger
  • 1/2 cup of split pea or lentil soup

1 teaspoon of oils

  • 1 teaspoon of plant oil
  • 1 teaspoon of mayonnaise
  • 1 teaspoon of soft tub margarine
  • 1 tablespoon of salad dressing
  • 1/2 tablespoon of nut butter
  • 1/3 ounce of nuts or seeds
  • 1/6th of an avocado
  • 8 large olives

#3 Low-Carb Diets

fat loss diet plan for female

Low-carb diets help reduce your overall calorie intake for weight and fat loss.

Studies show that low-carb diets enhance weight loss, fat loss, and reduced cholesterol and triglycerides after a period of 12 months.

Such diets often contain just 20-60 grams of carbohydrates per day by limiting (or eliminating) breads, pasta, rice, potatoes, cereals, sweets, sugary drinks, fruit, corn, peas, beans, and other legumes.

Diets containing very low carb intakes can be difficult to maintain long-term or lead to fatigue during weight loss. If this is the case for you, aim to consume at least the recommended dietary allowance (RDA) of 130 grams of carbs daily from fruits, vegetables, whole grains, legumes, nuts, and seeds.

Eliminate white bread, white rice, regular pasta, sugary drinks, and sweets entirely as part of a fat loss meal plan for females.

#4 Ketogenic Diets

best diet plan for women over 50 keto

Ketogenic diets, or keto diets, are very low-carb diets that are low in protein and very high in dietary fat. Variations of keto diets exist and include:

Classic Keto Diets

  • 90% fat
  • 4% carbohydrates
  • 6% protein

Modified Keto Diets

  • 82% fat
  • 6% carbohydrates
  • 12% protein

Medium-Chain Triglyceride (MCT) Diets

  • 73% fat
  • 17% carbohydrates
  • 10% protein

Modified Atkins Diets

  • 65% fat
  • 5% carbohydrates
  • 30% protein

Low Glycemic Index (GI) Diets

  • 60% fat
  • 10% carbohydrates
  • 30% protein

All versions of keto diets are much higher in fat and lower in carbs than the Institute of Medicine recommends, which is a macronutrient composition of:

  • 45-65% carbohydrates
  • 20-35% fat
  • 10-35% protein

While you don’t have to stick to a strict keto diet to drop excess weight and body fat, lowering carbs and increasing protein and dietary fat can boost satiety to help reduce your overall calorie intake.

#5 Plant-Based Diets

best diet plans for women

Plant-based diets are free from animal foods like meat, poultry, fish, seafood, eggs, and dairy products.

Studies show that eliminating animal foods helps significantly reduce body weight, body fat, and improve insulin resistance.

Switching to plant-based, vegan diet means consuming the following whole foods:

  • Vegetables
  • Peas, beans, and other legumes
  • Fruits
  • Whole Grains
  • Plant milks
  • Other plant-based dairy alternatives
  • Oils, avocados, and olives
  • Nuts, seeds, and nut butters
  • Tofu, seitan, black bean burgers, and other vegan meat substitutes

Choose a good mix of protein foods, healthy fats, and fiber-rich starches at each meal to watch excess weight and fat melt off!

#6 FM30X Fat Loss Meal Plan

FM30X is a weight and fat loss plan for women of all ages that’s backed by research with proven success. When you sign up for the program, you’ll receive a custom fat loss meal plan for females, recipes, fat-burning workouts, motivational support from health and fitness experts, and much more! The basics of the meal plan are you’ll fill:

  • perfect plate losing weight after 50Half of each plate with non-starchy vegetables
  • One fourth of each plate with protein foods
  • One fourth of your plate with fiber-rich starches
  • A small portion of your plate with oils or other healthy fats

You'll also consume 2-3 servings of dairy foods or dairy-free plant-based alternatives daily, reduce your overall calorie intake, and complete fat-burning workouts when following the FM30X meal plan. That's why it's so effective at melting away fat.

Sample Fat Loss Menus for Women

Use the Fit Mother meal plan to create your own fat loss menus. Examples include:

omelet with spinach

Day 1

Breakfast

  • Veggie stuffed omelet made with mushrooms, onions, spinach, bell peppers, canola oil, reduced-fat cheese, and seasonings
  • Cooked oatmeal
  • Coffee or tea

Snack

  • Cottage cheese
  • Pistachios
  • Strawberries

Lunch

  • Veggie burger on a whole-grain bun garnished with lettuce, tomatoes, and pickles
  • Avocado slices

Snack

Dinner

  • Grilled salmon
  • Steamed broccoli
  • Wild rice
  • Olive oil

Day 2

Breakfast

Snack

  • Carrots, celery sticks, or cherry tomatoes
  • Hummus

Lunch

  • Grilled chicken or tofu
  • A bed of leafy greens plus cucumbers, tomatoes, mushrooms, and bell peppers
  • Italian salad dressing

Snack

  • A small banana
  • Reduced-fat cheese

Dinner

  • Shrimp stir fry made with shrimp, onions, peppers, broccoli, other stir fry veggies, olive oil, peanuts, and seasonings

Day 3

Breakfast

  • avocadoWhole-grain toast
  • Avocado slices
  • Uncured turkey bacon
  • Coffee or tea

Snack

  • Non-fat Greek yogurt
  • Blueberries
  • Walnuts

Lunch

  • Tuna salad made with celery and avocado oil mayonnaise
  • Greens plus tomato and cucumber slices

Snack

Dinner

  • Turkey chili recipe made with very lean ground turkey, tomatoes, onion, kidney beans, and seasonings plus avocado slices

Day 4

Breakfast

Snack

Lunch

Snack

  • Low-fat cottage cheese
  • Fresh cherries or raspberries
  • Sliced almonds

Dinner

  • Turkey taco salad made with very lean ground turkey, greens, bell peppers, kidney beans, onions, salsa, seasonings, and reduced-fat cheese or avocado slices

Tips for Making Weight Loss Sustainable

To make sure weight loss is sustainable long-term, follow the simple healthy lifestyle tips below:

#1 Drink Water When You Wake Up

glass of waterDrinking water when you wake up in the morning helps prevent dehydration, energizes you, and can boost your metabolism.

Doing so makes it easier to avoid overeating during breakfast.

Aim to drink 2-4 cups of water each morning upon waking up, and consume at least 12 cups of water or other fluids throughout the day (including 2 cups of water before meals) to maximize fat-burning.

#2 Work Out Daily

fat loss diet plan for femaleIt’s okay to take a day off here and there from working out, but aim to exercise most days of the week to achieve the best fat-burning results.

Choose fat-burning workouts for women, such as high-intensity interval training (HIIT), circuit training, strength training, and continuous cardiovascular exercise.

Try yoga or Pilates too, and change up your workout routine often to tighten and tone up for summer.

Exercise at least 30 minutes (up to 60 minutes if you can) most days. Take breaks when needed to allow your body to heal properly.

#3 Eat a Balanced Diet

fat loss diet plan for female

A fat-burning diet for females that’s sustainable long term is one that’s well-balanced, such as FM30X.

It helps prevent nutrient deficiencies and gives you the energy needed to complete fat-burning workouts and stay active throughout the day.

Eat plenty of fruits, vegetables, whole grains, protein foods, dairy foods (or vegan dairy substitutes), and heart-healthy fats.

#4 Set a Regular Sleep Schedule

Go to bed at the same time each night and allow your body to get at least 7-9 hours of sleep to recover from fat-burning workouts, keep energy levels high, and prevent unwanted body fat gains. Weight gain is associated with sleep deprivation due to hormone fluctuations that can increase your appetite.

#5 See a Doctor Regularly

Seeing a doctor for regular health checkups makes weight loss more sustainable long term. If you suffer from a health condition that can hinder weight loss, such as hormone imbalance associated with aging, hypothyroidism, or depression, your doctor works with you to establish an appropriate treatment. The doctor may also be able to treat chronic high blood pressure, high blood sugar, or high blood cholesterol to lower your risk of developing a chronic disease.

#6 Weigh Yourself Dailyfat loss diet plan for female

Studies show that regular, daily weigh-ins are associated with significant weight loss and more effective than less frequent weigh-ins.

Step on a scale at the same time each day and record your results to stay on track with weight and fat loss long term.

#7 Say No to Certain Foods

Cutting back on, or better yet eliminating entirely, certain foods and drinks is the key to long-term weight loss success.

Foods to nix include alcoholic drinks, sugary drinks like soda, fried foods, white gravies, high-fat meats, processed meats, baked goods, sweets, and refined grains (white bread and white rice).

#8 Set Goals and Reward Yourself

weight loss tips for womenAccording to numerous studies, goal setting is associated with long-term weight loss success. Set goals for healthy lifestyle habits, body weight, and body composition.

Aim to lose 1-2 pounds weekly and 10% of your body weight initially. Record your waist, hip, and thigh circumferences as well to track progress over time.

Reward yourself for meeting weight and body fat goals along the way or maintaining lost weight. Choose non-food rewards, such as new clothes in a smaller size, vacation days, a massage, pedicures, or any other activities you enjoy!

GET YOUR FREE "FIT MOM" JUMPSTART

Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.

Learn More  >

Getting Started with Fat Loss for Women

Studies show that joining an organized weight loss program, such as Fit Mother Project 30X (FM30X), is associated with achieving and maintaining weight loss long term. You'll have the motivational support and accountability needed to stay on track with a healthy weight for life!

When you're ready to give it a try FREE of charge, sign up for the fit mom 3-day weight loss jump start kit! You'll receive a FREE meal plan, FREE fat-burning workout, and FREE email coaching support from medical expert Dr. Anthony Balduzzi. Give it a try today!

Erin Coleman
Writer, The Fit Mother Project

A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

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