Weight Loss Strategy for a 180-Pound Woman

Establishing a Calorie Deficit

To lose weight, you must consume fewer calories than your body burns. This is known as a calorie deficit. A moderate deficit of 15-20% is effective and sustainable.

For a woman weighing 180 pounds:

• Estimated Maintenance Calories: Approximately 2,000–2,200 calories per day (depending on activity level)

• Target Caloric Intake for Weight Loss: Around 1,670–1,700 calories per day

  
  

This deficit should result in a weight loss of about 1–1.5 pounds per week, which is considered safe and sustainable.

Macronutrient Distribution

Balancing your macronutrients—proteins, carbohydrates, and fats—is crucial for fat loss and muscle preservation. I use the 1st Phorm app. You can download and add me as your advisor (Karinarabinfit). The app costs $29.99 per month with an advisor, or $19.99 per month without one.

Recommended Macro Split:

• Protein: 30–35% of total calories

• Carbohydrates: 40–45% of total calories

• Fats: 20–25% of total calories

  
  

For a 1,670-calorie diet, this translates to:

• Protein: Approximately 168 grams

• Carbohydrates: Approximately 130 grams

• Fats: Approximately 50 grams

  
  

This macronutrient distribution supports muscle maintenance and provides sufficient energy for workouts.

Food Choices Matter

Selecting nutrient-dense foods will help you stay within your calorie goals while meeting your nutritional needs.

Protein Sources:

• Lean meats: chicken breast, turkey

• Fish: salmon, tuna

• Plant-based: tofu, tempeh, legumes

• Dairy: Greek yogurt, cottage cheese (assuming you're not getting inflammation)

• Eggs and egg whites

  
  

Carbohydrate Sources:

• Whole grains: brown rice, quinoa, oats

• Vegetables: broccoli, spinach, kale

• Fruits: berries, apples, bananas

• Legumes: lentils, chickpeas

  
  

Fat Sources:

• Healthy oils: olive oil, avocado oil

• Nuts and seeds: almonds, chia seeds, flaxseeds

• Fatty fish: salmon

  
  

Exercise Routine for Effective Weight Loss

Combining strength training with cardiovascular exercise enhances fat loss and muscle preservation.

Strength Training:

Aim for 4 –5 sessions per week. Focus on compound movements, such as squats, shoulder press, and lat pulldown.

Cardiovascular Exercise:

Incorporate 2–3 sessions per week of moderate-intensity cardio, such as brisk walking, cycling, or swimming.

Flexibility and Recovery:

Include stretching or yoga sessions to improve flexibility and aid recovery.

Final Tips for Success

Staying on track can be challenging. Here are some final tips to keep you motivated:

• Stay Hydrated: Drink 100 oz of water throughout the day to support your metabolism and overall well-being.

• Monitor Progress: Track your food intake and workouts to stay accountable for your goals.

• Get Adequate Sleep: Aim for 7–9 hours of quality sleep per night. This is crucial for recovery.

• Stay Consistent: Consistency is key. Stick to your plan, and results will follow.

  
  

The Importance of a Support System

Having a support system ( my Facebook group) can make a world of difference in your weight loss journey. Surround yourself with friends, family, or fitness groups that encourage you. They can help keep you accountable and motivated, especially during tougher days.

Consider Professional Guidance

If you're feeling overwhelmed, consider working with me as a coach. I can guide you with your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal plan and workout plan, click here.

Your dream body is within reach!