{"id":2068,"date":"2021-05-06T01:00:14","date_gmt":"2021-05-06T01:00:14","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2068"},"modified":"2026-10-16T14:21:57","modified_gmt":"2026-10-16T14:21:57","slug":"fat-loss-diet-plan","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/fat-loss-diet-plan\/","title":{"rendered":"Fat Loss Diet Plan: Burn Off That Stubborn Fat!"},"content":{"rendered":"<p>A fat loss diet plan and a few fat-burning workouts can help you achieve the physique you desire in no time.<\/p>\n<p>The question is, which plans actually work and which are just fads (or worse, scams)?<\/p>\n<p>We&#8217;re here to help you find the best plan for you!<\/p>\n<p>Your body stores extra calories as fat and burns it as fuel during times of energy restriction.<\/p>\n<p>The human body is designed for this so it can function without food for a while if necessary.<\/p>\n<p>To burn excess body fat, consume fewer calories than you burn off daily by eating less, increasing energy expenditure, or better yet both!<\/p>\n<p>Women often require about 1,200-1,500 calories daily to drop fat, but your individual calorie needs may differ if you have a large frame or you work out a lot.<\/p>\n<p>Let&#8217;s dig into some popular fat loss diet plans and separate the myths from the facts!<\/p>\n<h3 style=\"text-align: center;\"><em>Before you can lose weight, you have to understand why women gain weight. <a href=\"https:\/\/www.fitmotherproject.com\/why-women-gain-weight\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=fat-loss-diet-plan&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">Here are the top 15 reasons<\/a>!<\/em><\/h3>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2>Popular Fat Loss Diet Plans<\/h2>\n<p>Numerous fat loss diet plans can be successful.<\/p>\n<p>The right plan for you is based on your preference and what you can stick with long-term.<\/p>\n<p>Here are some to consider:<\/p>\n<h3>MyPlate Diet<\/h3>\n<p>The U.S. Department of Agriculture\u2019s <a href=\"https:\/\/www.choosemyplate.gov\/\" target=\"_blank\" rel=\"noopener\">ChooseMyPlate.gov<\/a> is a simple meal plan that can aid in fat loss when used in place of a standard American diet.<\/p>\n<p>Simply fill your plate the following way:<\/p>\n<ul>\n<li>Fill half of your plate with fruits and vegetables<\/li>\n<li>Fill half of your plate with whole grains plus protein foods<\/li>\n<li>Add dairy foods (or plant-based dairy alternatives) and healthy fats to each meal<\/li>\n<\/ul>\n<p>Eating this way helps reduce your overall calorie intake for weight and fat loss, especially if you\u2019re used to eating sweets, sugary drinks, fried foods, and other highly processed foods.<\/p>\n<p>If the weight isn&#8217;t coming off as you&#8217;d like, use smaller plates at mealtime.<\/p>\n<h3>1,200-1,400-Calorie USDA Meal Plans<\/h3>\n<p>The U.S. Department of Agriculture\u2019s Dietary Guidelines for Americans 2020 recommends healthy, well-balanced meal plans at different calorie allotments.<\/p>\n<p>A Mediterranean-style <a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-4\/\" target=\"_blank\" rel=\"noopener noreferrer\">USDA meal plan<\/a> containing 1,200-1,400 calories per day, which is often safe and effective for weight loss in women, includes the following portions:<\/p>\n<ul>\n<li>1 \u00bd cups of vegetables<\/li>\n<li>1 to 1 \u00bd cups of fruit<\/li>\n<li>4-5 ounces of grains<\/li>\n<li>2 \u00bd cups of dairy foods or plant-based dairy alternatives<\/li>\n<li>3-4 ounces of protein foods<\/li>\n<li>4 teaspoons of oils<\/li>\n<li>100-110 extra calories<\/li>\n<\/ul>\n<p>Portion sizes used in this meal plan include:<\/p>\n<p><a href=\"https:\/\/www.choosemyplate.gov\/fruit\">1 cup of fruit<\/a><\/p>\n<ul>\n<li>1 small piece of fruit<\/li>\n<li>1 cup of raw fruit or applesauce<\/li>\n<li>1\/2 cup of dried fruit<\/li>\n<li>1 cup of 100% fruit juice<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.choosemyplate.gov\/vegetables\">1 cup of vegetables<\/a><\/p>\n<ul>\n<li>1 cup of raw or cooked vegetables<\/li>\n<li>1 cup of vegetable juice<\/li>\n<li>2 cups of raw leafy greens<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.choosemyplate.gov\/grains\">1 ounce of whole grains<\/a><\/p>\n<ul>\n<li>\u00bd cup of cooked bulgur, rice, pasta, or oatmeal<\/li>\n<li>3 cups of popped popcorn<\/li>\n<li>1 cup of ready-to-eat whole-grain cereal<\/li>\n<li>1 slice of whole-grain bread<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.choosemyplate.gov\/dairy\">1 cup of dairy foods<\/a><\/p>\n<ul>\n<li>1 cup of milk<\/li>\n<li>1 cup of plant milk<\/li>\n<li>1 cup of yogurt or dairy-free yogurt<\/li>\n<li>2 cups of cottage cheese<\/li>\n<li>1 \u00bd ounces of cheese<\/li>\n<li>1\/3 cup of shredded cheese<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.choosemyplate.gov\/protein-foods\">1 ounce of protein foods<\/a><\/p>\n<ul>\n<li>1 ounce of meat, chicken, turkey, fish, or seafood<\/li>\n<li>1 egg<\/li>\n<li>1\/2 ounce of nuts or seeds<\/li>\n<li>1 tablespoon of peanut butter<\/li>\n<li>1\/4 cup of cooked peas or beans<\/li>\n<li>1\/4 cup of tofu or soybeans<\/li>\n<li>1 ounce of tempeh<\/li>\n<li>2 tablespoons of hummus<\/li>\n<li>1\/2 of a veggie burger<\/li>\n<li>1\/2 cup of split pea or lentil soup<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.choosemyplate.gov\/oils\">1 teaspoon of oils<\/a><\/p>\n<ul>\n<li>1 teaspoon of plant oil<\/li>\n<li>1 teaspoon of mayonnaise<\/li>\n<li>1 teaspoon of soft tub margarine<\/li>\n<li>1 tablespoon of salad dressing<\/li>\n<li>1\/2 tablespoon of nut butter<\/li>\n<li>1\/3 ounce of nuts or seeds<\/li>\n<li>1\/6th of an avocado<\/li>\n<li>8 large olives<\/li>\n<\/ul>\n<p><em>Improve your lifestyle and nutrition by incorporating healthy meals you can eat every day.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/jYafG0AZzro?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Low-Carb Diets<\/h3>\n<p>Low-carb diets help reduce your overall calorie intake for weight and fat loss.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4428290\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that low-carb diets enhance weight loss, fat loss, and reduced cholesterol and triglycerides after a period of 12 months.<\/p>\n<p>Such diets often contain just <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/low-carb-diet\/art-20045831\" target=\"_blank\" rel=\"noopener noreferrer\">20-60 grams<\/a> of carbohydrates per day by limiting (or eliminating) breads, pasta, rice, potatoes, cereals, sweets, sugary drinks, fruit, corn, peas, beans, and other legumes.<\/p>\n<p>Diets containing very low carb intakes can be difficult to maintain long-term or lead to fatigue during weight loss.<\/p>\n<p>If this is the case for you, aim to consume at least the recommended dietary allowance (RDA) of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t4\/?report=objectonly\" target=\"_blank\" rel=\"noopener noreferrer\">130 grams of carbs<\/a> daily from fruits, vegetables, whole grains, legumes, nuts, and seeds.<\/p>\n<p>Eliminate white bread, white rice, regular pasta, sugary drinks, and sweets, while focusing on <a href=\"https:\/\/www.fitmotherproject.com\/good-carbs-vs-bad-carbs\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=fat-loss-diet-plan&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">good carbs<\/a>.<\/p>\n<h3>Ketogenic Diets<\/h3>\n<p>Ketogenic diets, or <a href=\"https:\/\/www.fitmotherproject.com\/keto-for-women-over-50\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=fat-loss-diet-plan&amp;utm_content=&amp;utm_campaign=fm30x\">keto diets<\/a>, are very low-carb diets that are low in protein and very high in dietary fat.<\/p>\n<p><a href=\"https:\/\/charliefoundation.org\/diet-plans\/\" target=\"_blank\" rel=\"noopener noreferrer\">Variations of keto diets<\/a> exist and include:<\/p>\n<p>Classic Keto Diets<\/p>\n<ul>\n<li>90% fat<\/li>\n<li>4% carbohydrates<\/li>\n<li>6% protein<\/li>\n<\/ul>\n<p>Modified Keto Diets<\/p>\n<ul>\n<li>82% fat<\/li>\n<li>6% carbohydrates<\/li>\n<li>12% protein<\/li>\n<\/ul>\n<p>Medium-Chain Triglyceride (MCT) Diets<\/p>\n<ul>\n<li>73% fat<\/li>\n<li>17% carbohydrates<\/li>\n<li>10% protein<\/li>\n<\/ul>\n<p>Modified Atkins Diets<\/p>\n<ul>\n<li>65% fat<\/li>\n<li>5% carbohydrates<\/li>\n<li>30% protein<\/li>\n<\/ul>\n<p>Low Glycemic Index (GI) Diets<\/p>\n<ul>\n<li>60% fat<\/li>\n<li>10% carbohydrates<\/li>\n<li>30% protein<\/li>\n<\/ul>\n<p>All versions of keto diets are much higher in fat and lower in carbs than the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t5\/?report=objectonly\" target=\"_blank\" rel=\"noopener noreferrer\">Institute of Medicine<\/a> recommends, which is a macronutrient composition of:<\/p>\n<ul>\n<li>45-65% carbohydrates<\/li>\n<li>20-35% fat<\/li>\n<li>10-35% protein<\/li>\n<\/ul>\n<p>While you don\u2019t 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.<\/p>\n<p><em>These 7 principles of nutrition are always true, no matter what your diet consists of.<\/em> <\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/VbVfzew6JPE?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Plant-Based Diets<\/h3>\n<p><a href=\"https:\/\/www.fitmotherproject.com\/meal-prep-for-vegetarians\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=fat-loss-diet-plan&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">Plant-based diets<\/a> are free from animal foods like meat, poultry, fish, seafood, eggs, and dairy products.<\/p>\n<p>Studies show that eliminating animal foods helps significantly reduce body weight, body fat, and improve insulin resistance.<\/p>\n<p>Switching to a plant-based, vegan diet means consuming the following whole foods:<\/p>\n<ul>\n<li>Vegetables<\/li>\n<li>Peas, beans, and other legumes<\/li>\n<li>Fruits<\/li>\n<li>Whole Grains<\/li>\n<li>Plant milks<\/li>\n<li>Other plant-based dairy alternatives<\/li>\n<li>Oils, avocados, and olives<\/li>\n<li>Nuts, seeds, and nut butters<\/li>\n<li>Tofu, seitan, black bean burgers, and other vegan meat substitutes<\/li>\n<\/ul>\n<p>Choose a good mix of protein foods, healthy fats, and fiber-rich starches at each meal to watch excess weight and fat melt off!<br \/>\nThe <\/p>\n<h3>Fit Mother Program Fat Loss Meal Plan<\/h3>\n<p>The <a href=\"https:\/\/join.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=fat-loss-diet-plan&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">Fit Mother Program<\/a> is a weight and fat loss plan for women of all ages that\u2019s backed by research with proven success.<\/p>\n<p>When you sign up for the program, you\u2019ll receive a custom fat loss meal plan for females, recipes, fat-burning workouts, motivational support from health and fitness experts, and much more!<\/p>\n<p>The basics of the meal plan are you\u2019ll fill:<\/p>\n<ul>\n<li>Half of each plate with non-starchy vegetables<\/li>\n<li>One-fourth of each plate with protein foods<\/li>\n<li>One-fourth of your plate with fiber-rich starches<\/li>\n<li>A small portion of your plate with oils or other healthy fats<\/li>\n<\/ul>\n<p>You&#8217;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 Fit Mother Program meal plan.<\/p>\n<p>That&#8217;s why it&#8217;s so effective at melting away fat!<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2>Sample Fat Loss Menus for Women<\/h2>\n<p>Use the Fit Mother meal plan to create your own fat loss menus. Examples include:<\/p>\n<h3>Day 1<\/h3>\n<p>Breakfast<\/p>\n<ul>\n<li><a href=\"https:\/\/www.bettycrocker.com\/recipes\/veggie-stuffed-omelet\/b4ea7db3-5ba6-4624-8c69-0a5d2e48ed85\">Veggie stuffed omelet<\/a> made with mushrooms, onions, spinach, bell peppers, canola oil, reduced-fat cheese, and seasonings<\/li>\n<li>Cooked oatmeal<\/li>\n<li>Coffee or tea<\/li>\n<\/ul>\n<p>Snack<\/p>\n<ul>\n<li>Cottage cheese<\/li>\n<li>Pistachios<\/li>\n<li>Strawberries<\/li>\n<\/ul>\n<p>Lunch<\/p>\n<ul>\n<li>Veggie burger on a whole-grain bun garnished with lettuce, tomatoes, and pickles<\/li>\n<li>Avocado slices<\/li>\n<\/ul>\n<p>Snack<\/p>\n<ul>\n<li><a href=\"https:\/\/www.fitfatherproject.com\/tag\/weight-loss-shakes\/\">Weight loss protein shake<\/a><\/li>\n<\/ul>\n<p>Dinner<\/p>\n<ul>\n<li>Grilled salmon<\/li>\n<li>Steamed broccoli<\/li>\n<li>Wild rice<\/li>\n<li>Olive oil<\/li>\n<\/ul>\n<h3>Day 2<\/h3>\n<p>Breakfast<\/p>\n<ul>\n<li><a href=\"https:\/\/www.fitfatherproject.com\/tag\/weight-loss-shakes\/\">Weight loss protein shake<\/a><\/li>\n<li>Coffee or tea<\/li>\n<\/ul>\n<p>Snack<\/p>\n<ul>\n<li>Carrots, celery sticks, or cherry tomatoes<\/li>\n<li>Hummus<\/li>\n<\/ul>\n<p>Lunch<\/p>\n<ul>\n<li>Grilled chicken or tofu<\/li>\n<li>A bed of leafy greens plus cucumbers, tomatoes, mushrooms, and bell peppers<\/li>\n<li>Italian salad dressing<\/li>\n<\/ul>\n<p>Snack<\/p>\n<ul>\n<li>A small banana<\/li>\n<li>Reduced-fat cheese<\/li>\n<\/ul>\n<p>Dinner<\/p>\n<ul>\n<li><a href=\"https:\/\/www.tasteofhome.com\/recipes\/easy-shrimp-stir-fry\/\">Shrimp stir fry<\/a> made with shrimp, onions, peppers, broccoli, other stir fry veggies, olive oil, peanuts, and seasonings<\/li>\n<\/ul>\n<h3>Day 3<\/h3>\n<p>Breakfast<\/p>\n<ul>\n<li>Whole-grain toast<\/li>\n<li>Avocado slices<\/li>\n<li>Uncured turkey bacon<\/li>\n<li>Coffee or tea<\/li>\n<\/ul>\n<p>Snack<\/p>\n<ul>\n<li>Non-fat Greek yogurt<\/li>\n<li>Blueberries<\/li>\n<li>Walnuts<\/li>\n<\/ul>\n<p>Lunch<\/p>\n<ul>\n<li>Tuna salad made with celery and avocado oil mayonnaise<\/li>\n<li>Greens plus tomato and cucumber slices<\/li>\n<\/ul>\n<p>Snack<\/p>\n<ul>\n<li>Weight loss protein shake<\/li>\n<\/ul>\n<p>Dinner<\/p>\n<ul>\n<li><a href=\"https:\/\/www.allrecipes.com\/recipe\/80969\/simple-turkey-chili\/\">Turkey chili recipe<\/a> made with very lean ground turkey, tomatoes, onion, kidney beans, and seasonings plus avocado slices<\/li>\n<\/ul>\n<h3>Day 4<\/h3>\n<p>Breakfast<\/p>\n<ul>\n<li><a href=\"https:\/\/www.fitfatherproject.com\/egg-quinoa-avocado\/#more-19658\">Quinoa &amp; egg breakfast bowl<\/a> made with avocados and steamed veggies<\/li>\n<li>Coffee or tea<\/li>\n<\/ul>\n<p>Snack<\/p>\n<ul>\n<li>Weight loss protein shake<\/li>\n<\/ul>\n<p>Lunch<\/p>\n<ul>\n<li>Vegetarian <a href=\"https:\/\/www.allrecipes.com\/recipe\/16715\/vegetarian-chickpea-sandwich-filling\/?internalSource=hub%20recipe&amp;referringId=16376&amp;referringContentType=Recipe%20Hub&amp;clickId=cardslot%207\">chick pea salad<\/a> OR <a href=\"https:\/\/www.allrecipes.com\/recipe\/238162\/vegan-black-bean-and-sweet-potato-salad\/?internalSource=recipe%20hub&amp;referringId=16376&amp;referringContentType=Recipe%20Hub&amp;clickId=cardslot%2053\">black bean &amp; sweet potato salad<\/a><\/li>\n<\/ul>\n<p>Snack<\/p>\n<ul>\n<li>Low-fat cottage cheese<\/li>\n<li>Fresh cherries or raspberries<\/li>\n<li>Sliced almonds<\/li>\n<\/ul>\n<p>Dinner<\/p>\n<ul>\n<li><a href=\"https:\/\/www.tasteofhome.com\/recipes\/turkey-taco-salad\/\">Turkey taco salad<\/a> made with very lean ground turkey, greens, bell peppers, kidney beans, onions, salsa, seasonings, and reduced-fat cheese or avocado slices<\/li>\n<\/ul>\n<h2>Tips for Making Weight Loss Sustainable<\/h2>\n<p>To make sure weight loss is sustainable long-term, follow the simple healthy lifestyle tips below:<\/p>\n<h3>Drink Water When You Wake Up<\/h3>\n<p>Drinking water when you wake up in the morning helps prevent dehydration, energizes you, and can boost your metabolism.<\/p>\n<p>Doing so makes it easier to avoid overeating during breakfast.<\/p>\n<p>Aim to drink 2-4 cups of water each morning upon waking up, and consume at least <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\">12 cups<\/a> of water or other fluids throughout the day (including 2 cups of water before meals) to maximize fat-burning.<\/p>\n<p><em>Find out what the easiest way to drink more water every day is!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/YCQYqXxhyIY?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Work Out Daily<\/h3>\n<p>It\u2019s OK 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.<\/p>\n<p>Choose fat-burning workouts for women, such as high-intensity interval training (HIIT), circuit training, strength training, and continuous cardiovascular exercise.<\/p>\n<p>Try yoga or Pilates too, and change up your workout routine often to tighten and tone up for summer.<\/p>\n<p>Exercise at least 30 minutes (up to 60 minutes if you can) most days.<\/p>\n<p>Take breaks when needed to allow your body to heal properly.<\/p>\n<p><em>Strength training for women over 40 is important to combat muscle loss and promote longevity!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/GOnIFU8VX2c?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Eat a Balanced Diet<\/h3>\n<p>A fat-burning diet for females that\u2019s sustainable long term is one that\u2019s well-balanced, such as the <a href=\"https:\/\/join.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=fat-loss-diet-plan&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Program<\/a>.<\/p>\n<p>It helps prevent nutrient deficiencies and gives you the energy needed to complete fat-burning workouts and stay active throughout the day.<\/p>\n<p>Eat plenty of fruits, vegetables, whole grains, protein foods, dairy foods (or vegan dairy substitutes), and heart-healthy fats.<\/p>\n<h3>Set a Regular Sleep Schedule<\/h3>\n<p>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.<\/p>\n<p>Weight gain is associated with sleep deprivation due to hormone fluctuations that can increase your appetite.<\/p>\n<p><em>Try this simple technique to fall asleep and relax your mind before bed!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/rGU629k8TXU?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>See a Doctor Regularly<\/h3>\n<p>Seeing a doctor for regular health checkups makes weight loss more sustainable long term.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<h3>Weigh Yourself Daily<\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25683820\">Studies<\/a> show that regular, daily weigh-ins are associated with significant weight loss and more effective than less frequent weigh-ins.<\/p>\n<p>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.<\/p>\n<h3>Say No to Certain Foods<\/h3>\n<p>Cutting back on, or better yet eliminating entirely, certain foods and drinks is the key to long-term weight loss success.<\/p>\n<p>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).<\/p>\n<h3>Set Goals and Reward Yourself<\/h3>\n<p>According to numerous <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5111772\/\">studies<\/a>, goal setting is associated with long-term weight loss success.<\/p>\n<p>Set goals for healthy lifestyle habits, body weight, and body composition.<\/p>\n<p>Aim to lose 1-2 pounds weekly and 10% of your body weight initially.<\/p>\n<p>Record your waist, hip, and thigh circumferences as well to track progress over time.<\/p>\n<p>Reward yourself for meeting weight and body fat goals along the way or maintaining lost weight.<\/p>\n<p>Choose non-food rewards, such as new clothes in a smaller size, vacation days, a massage, pedicures, or any other activities you enjoy!<\/p>\n<p><em>Find out how to stay on track with weight loss goals by using feedback loops!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/5R16wCKPwjQ?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>Getting Started with Fat Loss<\/h2>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6088226\/\">Studies<\/a> show that joining an organized weight loss program, such as the <a href=\"https:\/\/join.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=fat-loss-diet-plan&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">Fit Mother Program<\/a>, is associated with achieving and maintaining weight loss long term.<\/p>\n<p>You&#8217;ll have the motivational support and accountability needed to stay on track with a healthy weight for life.<\/p>\n<p>When you&#8217;re ready to give it a try, sign up for the free <a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=fat-loss-diet-plan&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">Fit Mother 1-week plan<\/a>.<\/p>\n<p>Give it a try today!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results &amp;amp; health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on fat loss diet plans.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/diet\/'><span>Diet<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/lifestyle\/'><span>lifestyle<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/weight-loss\/'><span>weight loss<\/span><\/a><\/div><p>A fat loss diet plan and a few fat-burning workouts can help you achieve the physique you desire in no time. Here&#8217;s how!<\/p>\n","protected":false},"author":5,"featured_media":2141,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,5549,20,9],"tags":[3643,3710,3648],"class_list":["post-2068","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-lifestyle","category-nutrition","category-weight-loss","tag-diet","tag-lifestyle","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Fat Loss Diet Plan: Burn Off That Stubborn Fat! | The Fit Mother Project<\/title>\n<meta name=\"description\" content=\"A fat loss diet plan and a few fat-burning workouts can help you achieve the physique you desire in no time. 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