Share on facebook
Share on twitter
Share on linkedin

A Meal Plan for Extreme Weight Loss in Women

Avatar

By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

extreme weight loss

If you’re at risk of obesity-related health problems, such as high blood pressure, high cholesterol, heart disease, or type 2 diabetes, following a meal plan for extreme weight loss can get the weight off quickly and drastically lower your risk of health complications.

Knowing how to create an extreme weight loss diet for women, weight loss workouts, and other healthy lifestyle habits is the key to rapid weight loss success.

Extreme Weight Loss Tips and Tricks

Obesity is a dangerous disease and associated with many of the leading causes of death in the U.S. – including heart disease, cancer, stroke, and type 2 diabetes. Losing weight fast can drastically reduce your risk of these and other chronic diseases and complications associated with them. Follow the tips below to achieve extreme weight loss success!

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

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

YES! GET MY FREE PLAN

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

#1 Track and Reduce Calories

You’ll want to cut calories when creating a meal plan for extreme weight loss.

counting calories weight loss myths

Aim to eat 1,200 calories daily to lose the largest (safe) amount of weight possible on your own without the need for medical supervision.

Use a nutrition facts labels, free online nutrition databases, or a calorie-counting app to track your daily intake.

Avoid dropping below 800 calories per day, as you might experience symptoms related to very low-calorie diets (VLCDs) – such as nutrient deficiencies, hair loss, fatigue, and even gallstones. To achieve optimal, long-lasting results, combine a reduced-calorie diet with regular exercise.

#2 Consider Meal Replacement Shakes

Try protein powder shakes as meal replacements when extreme weight loss is your goal.

banana shakeSimply mix protein powder with water or milk (or plant milk) and add extra ingredients if you desire.

For example, you might blend fruit, oatmeal, almond butter, or another nut butter with ice to create a refreshing, nutrient-dense weight loss protein smoothie.

Choose weight loss protein shake recipes containing about 200-300 calories as meal replacements when rapid weight loss is your goal.

#3 Get Lots of Sleep

Sleep is crucial for extreme weight loss, as it gives you the energy needed to get through the day and complete fat-burning workouts. Sleep also helps keep your appetite in check.

Studies show that getting too little rest (less than 6 hours of sleep per night) is associated with higher body mass indexes (BMIs), while longer sleep patterns are linked with lower BMIs.

Aim to sleep at least 7-9 hours each night to optimize extreme weight loss. Sleep in a cool, dark room, avoid caffeine before bed, and set a regular sleep schedule to enhance sleep quality.

#4 Drink Water, Coffee, and Tea

Load up on calorie-free or very low-calorie beverages when you have a significant amount of weight to lose. Women need at least 12 cups of fluids daily to maximize health and wellness.

glass of waterDrink water ice cold or add fruit chunks (or other low-calorie flavorings) to enhance its palatability.

Coffee and tea are other excellent choices for weight loss. Studies show that caffeine gives your metabolism a boost, increases energy, and helps you burn extra calories and fat throughout the day during weight loss.

Try drinking 2-4 cups of water (or water plus coffee or tea) when you first wake up in the morning, and consume 2 cups of water before meals to help you eat less but still feel satisfied.

#5 Set Goals and Reward Yourself

Studies show that setting goals increases your chance of achieving and maintaining extreme weight loss long term.

goalsSet goals for calories, body weight, body fat, meal plans, exercise, sleep, and even parenting or your career to improve your chance of weight loss and success in other areas of your life!

Write down your goals in a journal and record your weekly results. Reward yourself for meeting goals throughout your weight loss journey.

#6 Eliminate or Limit Alcohol

No alcohol signAlcoholic drinks not only increase your risk of certain cancers, they pack in unnecessary calories that can hinder extreme weight loss.

Some alcoholic beverages provide up to 500 calories or more in a single drink!

If you’re unable to eliminate alcohol entirely, limit it to one drink daily when weight and fat loss is your goal. Avoid sugary mixers.

Instead choose diet drinks, ice, water, or club soda.

#7 Nix Sugary Drinks

Like alcoholic beverages, sugary drinks can also make calories add up quickly.

Because these drinks don’t keep you full very long and the sugar in them is addictive, it's often difficult to reduce calories when sodas, lemonade, juices, and sweet tea are included in your menu.

Choose water, black coffee, and unsweetened green tea instead when extreme weight loss is your goal.

#8 Sit Down Less

Sitting too much is a chronic disease risk factor, even if you work out regularly. Studies show that it's not enough to meet minimum physical activity requirements to reduce heart disease and other chronic disease risk factors.

family walking - fastest way to lose weight for womenEven when you exercise 30 minutes daily, if you sit down the rest of the day you're at risk.

When extreme weight loss is your goal, stay active all throughout the day in addition to regular workouts.

Rake your yard, go grocery shopping, walk your dog, clean your windows or floors, use a standing desk at work, or play outside with your kids to burn the extra calories needed to reach and maintain your goal weight for life.

#9 Reduce Refined Carbohydrates

There are certain carbohydrate-rich foods you should include in an extreme weight loss meal plan, such as vegetables, fruits, legumes, whole grains, nuts, and seeds.

extreme weight loss diet for womenHowever, studies show that reducing your overall carb intake can produce rapid weight loss results.

The Institute of Medicine’s recommended dietary allowance (RDA) for carbohydrates is 130 grams daily, so consume at least this amount to maximize energy and prevent nutrient deficiencies.

By eliminating the unhealthy carbohydrates in your diet you’ll notice improvements in body weight, reductions in fat, and a tighter, more toned figure.

Examples of carb-rich foods to avoid and their corresponding carbohydrate intakes include:

  • 2 slices of white bread: 30 grams of carbohydrates
  • 1 cup of white rice: 53 grams of carbohydrates
  • 1 donut: 23 grams of carbohydrates
  • 1 cup of ice cream: 31 grams of carbohydrates
  • 1 12-ounce can of soda: 38 grams of carbohydrates
  • 1 medium-sized plain bagel: 56 grams of carbohydrates
  • 1 cup of regular pasta: 40 grams of carbohydrates
  • 2 cookies: 33 grams of carbohydrates
  • 1 2-ounce candy bar: 32 grams of carbohydrates

Instead of snacking on these refined grains and sweet treats, focus on fiber-rich foods, protein, and healthy fats to boost satiety and get excess weight off as fast as possible.

#10 Cook at Home More Often

Dining out regularly can hinder an extreme weight loss diet for women, as restaurant foods often contain hidden ingredients or extra calories to enhance flavor.

extreme weight loss diet for women
.

Furthermore, restaurant portion sizes are usually much larger than what you should eat for weight loss.

Studies show that dining out at fast-food or sit-down restaurants is associated with a higher body mass index.

Cook at home whenever possible to make eating clean and controlling portions for extreme weight loss easier.

A Sample Meal Plan for Extreme Weight Loss

When extreme weight loss is your goal, plan out meals and snacks using a meal plan. A 1,200-calorie plan based on the Dietary Guidelines for Americans well-balanced meal plan but MODIFIED for rapid weight loss might include:

  • 2 cups of vegetables
  • 1 cup of fruit
  • 3 ounces (1 1/2 cups) of grains
  • 6 ounces of protein foods
  • 2 1/2 cups of dairy foods or calcium-rich equivalents
  • 4 teaspoons of oils or other healthy fats
  • 100 extra calories daily

Try the meal plan (with menu options) below to shed pounds at fast but safe rate:

Breakfast (271 calories)

  • 2 ounces of protein foods (2 large eggs – 144 calories)
  • 1/2 cup of veggies (1/2 cup of bell peppers – 12 calories)
  • 1 teaspoon of oils (1 teaspoon of olive oil – 40 calories)
  • 1 ounce of whole grains (1/2 cup of cooked oatmeal – 75 calories)

Snack (230 calories)

  • 1 cup of dairy foods (1 cup of plain Greek yogurt – 134 calories)
  • 1/2 cup of fruit (1/2 cup of blueberries – 42 calories)
  • 1 teaspoon of oils (1/3 ounce of sliced almonds – 54 calories)

Lunch (241 calories)

  • 2 ounces of protein foods (2 ounces of canned light tuna – 66 calories)
  • 1 teaspoon of oils (1 tablespoon of avocado oil mayonnaise – 45 calories)
  • 1 ounce of whole grains (1 slice of Ezekiel bread – 80 calories)
  • 1 cup of vegetables (1 cup of carrot sticks – 50 calories)

Snack (207 calories)

  • 1 1/2 cups of dairy foods or calcium-rich alternatives (1 1/2 cups of almond milk – 80 calories)
  • 1/2 cup of fruit (1/2 cup of strawberries – 27 calories)
  • 100 extra calories (1 scoop of protein powder – 100 calories)

Dinner (274 calories)

  • 2 ounces of protein foods (2 ounces of grilled chicken or fish – 84 calories)
  • 1 ounce of whole grains (1/2 cup of cooked quinoa or brown rice – 110 calories)
  • 1 cup of vegetables (1 cup of asparagus – 40 calories)
  • 1 teaspoon of oils (1 teaspoon of olive oil – 40 calories)

Total Calories: 1,223

Use this extreme weight loss meal plan (or one like it) so you can plug various foods into the template based on your preferences. Once you get into a routine, weight loss meal and menu planning will feel like a breeze. The U.S. Department of Agriculture (USDA) ChooseMyPlate.gov provides a good list of portion sizes for each food group to help you plan well-balanced, nutritious menus.

Sample Fat-Burning Workouts for Extreme Weight Loss

When deciding on fat-burning workouts to complement a meal plan for extreme weight loss, aim to exercise at least 30 minutes most days each week.

Choose from the following fat-loss workouts or create your own, and change up your routine often to maximize fat burning results! Place exercise on your weekly calendar and reward yourself for reaching workout goals.

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

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

YES! GET MY FREE PLAN

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Workout #1 – Continuous Cardiovascular Exercise

  • workout schedule 5 minute warmup
  • 30-60 minutes of moderate-intensity jogging, biking, swimming, rowing, using an elliptical machine, walking uphill, or climbing stairs
  • 5 minute cool down and stretch

Workout #2 – Circuit Training

  • 5-minute warm up
  • 3-4 sets of burpees, squat to press with dumbbells, and box step-ups (60 seconds for each exercise)
  • 3-4 sets of rope jumping, triceps extensions, and walking lunges with biceps curls (60 seconds for each exercise)
  • 3-4 sets of side-to-side hops, deadlifts with dumbbell lateral raises, and plank holds (60 seconds for each exercise)
  • 5 minute cool down and stretch

Workout #3 – Flexibility Workout

  • 30-60 minutes of yoga or Pilates

Workout #4 High Intensity Interval Training (HIIT)

  • extreme weight loss diet for women5 minute warm-up
  • 20-30 minutes of alternating 30-60 seconds of high-intensity training with lower-intensity bouts of jogging, cycling, rowing, using an elliptical machine, stair climbing, walking uphill, swimming, etc.
  • 5 minute cool down and stretch

Workout #5 – Circuit Training

  • 5-minute warm up
  • 3-4 sets of high knees, reverse lunge with rear leg raise, and box jumps (60 seconds for each exercise)
  • 3-4 sets of mountain climbers, pushups, and side lunges (60 seconds for each exercise)
  • 3-4 sets of skaters, bent-over reverse flys, and V-ups (60 seconds for each exercise)
  • 5 minute cool down and stretch

Workout #6 – Circuit Training

  • 5-minute warm up
  • 3-4 sets of front-to-back hops, weight bench dumbbell flys, and jump squats (60 seconds for each exercise)
  • 3-4 sets of jumping jacks, narrow stance squats to front raises (use dumbbells), and plyo lunges (60 seconds for each exercise)
  • 3-4 sets of plank jacks, shoulder touch planks, and Russian twists (60 seconds for each exercise)
  • 5 minutes cool down and stretch

Workout #7 – Full Body Resistance Training

  • 5-minute warm up
  • 3-5 super sets of:
    • Deadlifts plus biceps curls using a barbell or dumbbells (10-25 reps for each exercise)
    • Dumbbell or barbell bench press plus wide-stance squats (10-25 reps for each exercise)
    • Narrow stance squats plus triceps extensions using dumbbells (10-25 reps for each exercise)
    • Front raises, lateral raises, and standing shoulder press with dumbbells (10-25 reps for each exercise)
    • Alternating forward lunges with dumbbells plus standing triceps kickbacks (10-25 reps for each exercise)
  • 5 minute cool down and stretch

Don't forget to take 1-2 days off to rest from working out each week. On your rest days stay active by doing yard work, completing house chores, going bowling, shopping, or going for a relaxing walk!

How Can I Achieve Extreme Weight Loss?

Studies show that joining an organized weight loss program is associated with a better chance of weight loss success, especially long term. The Fit Mother Project 30X (FM30X) is a weight loss plan designed for busy women of all ages. It's helped thousands of parents get and keep weight off for life! FM30X provides members with:

  • Customized meal plans
  • Nutritious menus and recipes
  • Fat-burning workouts
  • Weekly newsletters
  • Motivational and Q&A support from health experts
  • Much more!

To get started with FM30X free of charge, sign up for the FREE 3-day jump start weight loss kit today! You’ll receive a free meal plan, free workout, and free health coaching from Dr. Anthony Balduzzi himself. Give it a try to jump start extreme weight loss 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.

Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team

 

Terms of Service & Privacy Policy