Whether it’s down to media pressure, a desire to be fitter and healthier, or a desire to be more attractive to the opposite sex, women are often looking for ways to lose weight fast.

Nobody wants to have to drag the process on for months, which is understandable… but in order to lose weight quickly and effectively, education is needed―as well as effort. Crash diets are a quick fix and just won’t cut the mustard long-term… sorry!

It may help to know that by design, women carry more fat than men.

Healthy, active women will have body fat around 18-20%, while men are more likely to carry around 10-15%.

Don’t worry ladies: you’ve not been dealt a bad hand. It’s just that physiologically your bodies are built to prepare for motherhood, which your fat reserves play a big part in.

Another difference is where you carry your fat in comparison to men. Although there’s no set rule on this, women are most likely to carry fat on the thighs, hips, buttocks and lower abdomen.

So how can women lose weight fast? Read on for some useful tips and insights on dropping those annoying extra pounds.

Lose weight fast tip #1: Kiss goodbye to sugars and carbs

Unhealthy sugar consumption

We know… it’s not fair. Sugar tastes great, and carbs (starches) are filling and easy to consume. Yet the truth is, these are not your friends.

If you really want a trim waistline, you’re going to have to cut down both sugars and carbs. Excessive sugar is actually dangerous anyway, regardless of its fat-inducing qualities.

When you stop munching on these unhelpful foodstuffs, you’ll find that you won’t get as hungry. And you’ll consume less calories on the whole. Your body will start to search for sources of energy and settle on your fat stores.

What’s more, your insulin levels will drop, allowing your kidneys to expel excess water and sodium. So that means bye-bye water retention too.

Here’s the good news: Cut down on the sugar and carbs and within a week you’re likely to drop around 10 pounds. You’re welcome!

Oh, and note that you can’t avoid carbs your whole life―that doesn’t constitute a balanced diet.

Instead, try to incorporate reasonable amounts of healthy carbs like wild rice or quinoa, sweet potatoes and oats when you do eat them… and try to keep intake to a maximum of 20-50 grams a day.

Lose weight fast tip #2: Eat more good fats, vegetables and protein

Healthy vegetables

OK, so by ‘good’ fats we mean the healthy monounsaturated and polyunsaturated fats which, when consumed in the right amounts, can actually help you burn off flab―especially the belly fat women often complain about.

These fats also add essential nutrients to your diet and stave off disease. Think avocados, some unrefined vegetable oils, nuts, seeds and oily fish.

Saturated and trans fats should be avoided at all costs if you want to lose weight fast. Bad fats are things like red meat and dairy while trans fats are the toxic fats created during the cooking process. Those are mostly present in takeaways and deep fried foods, for example.

Protein can boost your metabolism by between 80 and 100 calories per day, when consumed in the right amounts.

It will also kick your naughty food and snack cravings to the curb and help you feel fuller for longer. That can mean you’ll eat over 400 calories less in a day.

Why not put some of the following healthy protein options on your plate?

• White, lean fish
• Peas, beans, chickpeas and lentils
• Healthy grains like quinoa
• Peanut or almond butter
• Organic tofu or tempeh
• Lean meats (if you must eat meat)
• Chia and hemp seeds
• Sweet potatoes (but watch your carb intake!)

Next up is the veg component, which also offers a reasonable amount of protein. Go for low carb vegetables like broccoli, cauliflower, tomatoes, spinach, leafy greens, and cucumber.

The best part is that you can fill your boots, so to speak. They won’t make you fat even if you go overboard.

The bottom line here is that balance wins, so be sure to include a portion of protein, good fat and vegetables in each meal.

Two to three meals per day is optimal… so eat this way and you’ll be much more likely to lose weight fast without having to count the calories.

Lose weight fast tip #3: Resistance train three times per week

Woman in resistance training for weight loss

Although the words ‘resistance training’ may make you go into resistance mode, all we really mean is that you need to lift a few weights.

We aren’t suggesting you aim for Arnold Schwarzenegger’s physique, of course; but a little weight lifting is generally less taxing or tedious than busting a gut on the treadmill.

Although you can probably lose a fair amount of weight with tips 1 and 2 alone, lifting weights will tone you up and keep the endorphins flowing, so it’s worth it.

Therefore we recommend visiting the gym (or getting some free weights for home exercises) and lifting weights at least three times per week.

Your weights don’t need to be particularly heavy, but you should at least feel like you’re actually doing something. Then you’ll burn calories and fat, boost your metabolism, define your muscles and tone your body.

Make sure you don’t hurt yourself with clueless weight-lifting techniques―don’t forget to warm up first, and consult a gym trainer if you’re not sure what you’re doing.

So there you have it: women can lose weight fast without having to obsessively calorie count, or make back-breaking efforts in the gym.

Simply drop the sugar and bad carbs, increase your protein, good fat and vegetable intake, and don’t shy away from the gym too often. Job done.