{"id":50798,"date":"2023-05-04T18:46:41","date_gmt":"2023-05-04T18:46:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50798"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-week-workout-plan-for-weight-loss-female","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/","title":{"rendered":"4 Week Workout Plan For Weight Loss Female And Habits To Adopt For Permanent Weight Loss"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#What_Is_A_Good_Workout_Plan_For_Weight_Loss\" >What Is A Good Workout Plan For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#How_To_Plan_Your_Workout_Week_For_Weight_Loss\" >How To Plan Your Workout Week For Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Day_1_Cardio\" >Day 1: Cardio\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Day_2_Lower_Body_Strength\" >Day 2: Lower Body Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Day_3_Upper_Body_Strength\" >Day 3: Upper Body Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Day_4_Rest\" >Day 4: Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Day_5_Cardio\" >Day 5: Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Day_6_Rest\" >Day 6: Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Day_7_Cardio\" >Day 7: Cardio<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#How_Different_Female_And_Male_Workout_Plans_Are\" >How Different Female And Male Workout Plans Are?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Habits_For_Long-Term_Success\" >Habits For Long-Term Success<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#1_Using_Non-Scale_Goals\" >1. Using Non-Scale Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#2_Consistency_Over_Intensity\" >2. Consistency Over Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#3_Diet_Review\" >3. Diet Review<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#4_Meal_Planning_And_Prepping_For_Diet_Success\" >4. Meal Planning And Prepping For Diet Success<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#5_Practice_Sleep_Hygiene\" >5. Practice Sleep Hygiene<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#6_Find_Support_And_Accountability\" >6. Find Support And Accountability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#7_Stress_Management\" >7. Stress Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Statistically, women have a harder time losing weight than men. This is due to several factors including hormonal changes, metabolism, genetics, lifestyle, and other variables. So if you\u2019re a woman and need to lose some extra weight, there are certain strategies you can apply that may be more effective than others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 4-week workout plan, for starters, is one of the best ways to jump-start your weight loss journey. It provides a structure and a plan of action, so you won\u2019t be tempted to just throw in the towel after a week or two.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sustainable lifestyle changes are another effective way to lose weight and keep it off for good. Contrary to popular opinion, you don\u2019t have to drastically change your habits overnight. Start slow and work up to bigger changes as time passes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not sure how? We&#8217;ve got you covered!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, you\u2019ll discover a 4-week workout plan for female weight loss, as well as 7 habits to adopt for permanent weight loss.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Workout_Plan_For_Weight_Loss\"><\/span><b>What Is A Good Workout Plan For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good <span class=\"yoast-text-mark\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;yoastmark class=\">4 week workout plan for weight loss<\/span>\u00a0should have a proper balance between cardio and strength training. Cardio exercises, such as jogging, running, biking, or swimming, help <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-pilates-burn\/\">burn calories<\/a>. Meanwhile, strength training, such as weight lifting and resistance training, helps build muscle and improve the body\u2019s ability to burn fat even while at rest (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12831709\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the American Council on Exercise, a good weight loss program should include the following elements (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6663\/three-things-every-exercise-program-should-have\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A combination of both aerobic and resistance exercises\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A minimum of three cardio sessions per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A minimum of two strength-training sessions per week\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Periodic rest periods in between workouts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A personalized program based on your goals and needs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To get the best results, it\u2019s important to stick with one program for at least 4 weeks. This way, you can measure your progress and adjust your program as necessary. Switching up your workout program too often can lead to plateaus and can slow down your progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only that but sticking to a program helps you build and maintain motivation. You will start seeing results after 4 weeks and knowing that you accomplished something can keep you motivated to continue.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\" target=\"_blank\" rel=\"noopener\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Plan_Your_Workout_Week_For_Weight_Loss\"><\/span><b>How To Plan Your Workout Week For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When planning your workout week, you&#8217;ll have to split it based on muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, on Mondays you can do lower-body exercises like squats and lunges, while on Tuesdays you can move to upper-body workouts such as bench presses and rows. This allows for efficient recovery so that you don&#8217;t overwork any one muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Splitting your <a href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\">workout<\/a> according to movement patterns is also a good idea. There are six movement patterns in total; push, pull, hinge, squat, lunge, and carry. This means that you can plan your workouts to focus on one movement pattern per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, on Monday, you can focus on pushing exercises, like push-ups and shoulder presses. On Tuesday, you can do pulling movements such as rows and pull-ups. This allows you to focus on one movement pattern at a time so that you can practice the form and get better at the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So you don&#8217;t get bogged down or overwhelmed, it is best to limit your workouts to 3 to 4 muscle groups each day. This way, you can make sure that you\u2019re working each muscle group adequately and giving yourself enough time to rest in between workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is an example of a 4-week workout program for female weight loss. This plan includes a 5-day workout per week; three cardio sessions, two strength training sessions, and two rest days. You&#8217;ll repeat this program for four weeks and focus on improving your form, gaining strength, and building endurance.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38879\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416-1024x576.png\" alt=\"4-week workout plan for weight loss female\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Cardio\"><\/span><b>Day 1: Cardio\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of moderate-intensity cardio (jogging, elliptical, swimming, biking) or\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HIIT (high-intensity interval training) e.g. 5 minutes of continuous running followed by 1 minute of walking, repeated 5 to 6 times<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Lower_Body_Strength\"><\/span><b>Day 2: Lower Body Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 squats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 8 lunges (each leg)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 calf raises\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 sets of 10 glute bridges<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Upper_Body_Strength\"><\/span><b>Day 3: Upper Body Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 push-ups\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 bent-over rows (each arm)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 10 bicep curls (each arm)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 sets of 10 tricep extensions\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 sets of 10 shoulder presses<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Rest\"><\/span><b>Day 4: Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active or passive rest<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Cardio\"><\/span><b>Day 5: Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of moderate-intensity cardio (jogging, elliptical, swimming, biking) or\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HIIT (high-intensity interval training) e.g. 5 minutes of continuous running followed by 1 minute of walking, repeated 5 to 6 times<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Rest\"><\/span><b>Day 6: Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active or passive rest<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Cardio\"><\/span><b>Day 7: Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of moderate-intensity cardio (jogging, elliptical, swimming, biking) or\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HIIT (high-intensity interval training) e.g. 5 minutes of continuous running followed by 1 minute of walking, repeated 5 to 6 times<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38693\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-1024x576.png\" alt=\"4-week workout plan for weight loss female\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Different_Female_And_Male_Workout_Plans_Are\"><\/span><b>How Different Female And Male Workout Plans Are?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to workouts, men and women have some distinct differences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Men generally have a higher percentage of muscle mass than women, so they can lift heavier weights and handle more intense exercises. They may build muscle faster, partly due to having higher levels of testosterone (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physiol.00024.2014\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women, on the other hand, tend to have less muscle mass and lower testosterone levels, so their progress tends to be slower.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that women tend to perform better in endurance activities; they can run further and for longer periods of time (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fendo.2014.00195\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-essr\/Fulltext\/2001\/07000\/Sex_Differences_in_Human_Skeletal_Muscle_Fatigue.4.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Women also have a lower risk for injury during endurance activities like jogging, swimming, or cycling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What does this mean for their workout plan? Not much. Both men and women should follow a balanced workout routine that includes both strength training and endurance exercises. However, as far as seeing results, men may see greater strength improvements than women when following the same workout plan.<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-exercise\/\">Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Habits_For_Long-Term_Success\"><\/span><b>Habits For Long-Term Success<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regardless of gender, the key to long-term success in any fitness program is consistency and forming healthy habits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are seven habits to help you stay motivated and get the most out of your workouts:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Using_Non-Scale_Goals\"><\/span><b>1. Using Non-Scale Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sure, weight loss is a great way to track your progress, but remember that there are other signs of success. Focus on setting non-scale goals like increasing your strength, running a faster mile time, or mastering a new exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people don&#8217;t realize that weight loss isn&#8217;t as straightforward as it&#8217;s made out to be.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you start working out, some physiological changes occur that don&#8217;t always correlate to the scale. These changes, such as increased muscle mass, water retention, and inflammation, can actually cause your weight to stay the same or even go up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using the scale as a measure of progress can be demotivating when you don&#8217;t see the number on the scale decreasing as quickly as you&#8217;d like.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;re better off focusing on how you feel physically and mentally and striving to achieve other goals that can measure success.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Consistency_Over_Intensity\"><\/span><b>2. Consistency Over Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to workout plans, consistency is more important than intensity. There&#8217;s no point in <a href=\"https:\/\/betterme.world\/articles\/6-week-body-transformations\/\">working out <\/a>hard for one week and then taking several weeks off. It&#8217;s much better to exercise regularly, even if that means doing lighter exercises or working out for a shorter amount of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is especially true when the initial burst of motivation wears off. Rather than feeling pressure to go hard every time you work out, you&#8217;ll prioritize showing up and doing the best you can.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38686\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4229-1024x576.png\" alt=\"4-week workout plan for weight loss female\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4229.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4229-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4229.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4229-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4229.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Diet_Review\"><\/span><b>3. Diet Review<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can&#8217;t out-exercise a bad diet. Along with working out, you should also review your eating habits and make sure that you&#8217;re fueling your body with <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-during-intermittent-fasting\/\">nutritious food<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on implementing small changes that you can maintain over time, like adding more vegetables to your meals or reducing the amount of processed food you eat. Eating a <a href=\"https:\/\/betterme.world\/articles\/keto-vs-intermittent-fasting\/\">healthy diet<\/a> will give you more energy for your workouts and help you reach your goals faster.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We recommend the following seemingly simple changes to your diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your intake of fruits, vegetables, and whole grains.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce processed foods, high sodium content, and added sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid sugary drinks, like soda or energy drinks.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate healthy fats into your meals from sources such as<a href=\"https:\/\/betterme.world\/articles\/keto-avocado-recipes\/\"> avocados<\/a>, nuts, and fatty fish.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water throughout the day.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\" target=\"_blank\" rel=\"noopener\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Meal_Planning_And_Prepping_For_Diet_Success\"><\/span><b>4. Meal Planning And Prepping For Diet Success<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Failure to plan is planning to fail. After you&#8217;ve figured out which types of food to eat, take the time to plan and prep your meals for the week ahead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meal prepping will help ensure that you&#8217;re eating healthy meals throughout the week and reduce the temptation to eat unhealthy convenience food instead. You&#8217;ll also save time and money in the long run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7232892\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-017-0461-7\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To successfully meal prep, here are a few tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose meals that can be easily made in bulk.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make use of leftovers.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a few quick and <a href=\"https:\/\/betterme.world\/articles\/healthy-crunchy-snacks\/\">easy meals<\/a> on hand that you can make in the event of an emergency.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you have all the ingredients you need on hand to make your meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t just think of meals, plan for snacks and desserts as well.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38595\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5555-1024x576.png\" alt=\"4-week workout plan for weight loss female\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5555.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5555-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5555.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5555.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Practice_Sleep_Hygiene\"><\/span><b>5. Practice Sleep Hygiene<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting enough sleep is an often overlooked aspect of health and fitness. Poor sleep has been linked to decreased performance, increased stress levels, impaired cognitive functioning, and weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5449130\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fspor.2021.705650\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to prioritize getting at least seven or eight hours of sleep each night by practicing good sleep hygiene habits like avoiding caffeine late in the day, setting a regular<a href=\"https:\/\/betterme.world\/articles\/sleepy-after-workout\/\"> sleep schedule<\/a>, and turning off electronics at least an hour before bedtime.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to get a full night&#8217;s sleep, we recommend talking to your doctor or healthcare practitioner.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/pilates-vs-weight-training\/\">The Pros And Cons Of Pilates Vs. Weight Training<\/a><\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Find_Support_And_Accountability\"><\/span><b>6. Find Support And Accountability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s easy to give up when you don&#8217;t have anyone to be accountable to. Having a support system of family, friends, or colleagues will help keep you motivated and on track.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also helpful to join a fitness community or connect with people who have similar goals as you. Connecting with others can help you stay motivated and hold yourself accountable for the goals that you&#8217;ve set.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don&#8217;t have a support system readily available, there are plenty of online resources to help you find motivation and connect with other health-minded individuals.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Stress_Management\"><\/span><b>7. Stress Management<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stress can have a major impact on your physical and <a href=\"https:\/\/betterme.world\/articles\/mental-health-journaling\/\">mental health<\/a>. Research has shown that chronic stress can increase inflammation and lead to a decrease in performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579396\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is there are plenty of ways to manage stress. Regular exercise and yoga can help reduce the body&#8217;s stress response (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2014.00161\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5843960\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Meditation, deep breathing techniques, visualization, aromatherapy, and journaling are other great ways to reduce stress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need further help managing your stress, seek out a psychologist or talk to your doctor. Don&#8217;t be afraid to reach out for help if you need it.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss_Female\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 4-week health and fitness program is a great way to jump-start your health and fitness journey. You&#8217;ll need to adopt other healthy habits to maintain your progress and reach your end goal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to focus on a balanced diet, get enough sleep, practice good stress management, and find a support system to stay motivated.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Statistically, women have a harder time losing weight than men. This is due to several factors including hormonal changes, metabolism, genetics, lifestyle, and other variables. So if you\u2019re a woman and need to lose some extra weight, there are certain strategies you can apply that may be more effective than others. A 4-week workout plan, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":50799,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[123],"class_list":["post-50798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Week Workout Plan For Weight Loss Female And Habits To Adopt For Permanent Weight Loss - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HERE&#039;S A 4 WEEK WORKOUT PLAN FOR WEIGHT LOSS FEMALE \u27a4 to jumpstart your health and fitness journey, and adopt healthy habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Week Workout Plan For Weight Loss Female And Habits To Adopt For Permanent Weight Loss\" \/>\n<meta property=\"og:description\" content=\"\u2605 HERE&#039;S A 4 WEEK WORKOUT PLAN FOR WEIGHT LOSS FEMALE \u27a4 to jumpstart your health and fitness journey, and adopt healthy habits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_2030068058-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"4 Week Workout Plan For Weight Loss Female And Habits To Adopt For Permanent Weight Loss\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/\"},\"wordCount\":2009,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_2030068058-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Statistically, women have a harder time losing weight than men. This is due to several factors including hormonal changes, metabolism, genetics, lifestyle, and other variables. So if you\u2019re a woman and need to lose some extra weight, there are certain strategies you can apply that may be more effective than others.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A 4-week workout plan, for starters, is one of the best ways to jump-start your weight loss journey. It provides a structure and a plan of action, so you won\u2019t be tempted to just throw in the towel after a week or two.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sustainable lifestyle changes are another effective way to lose weight and keep it off for good. Contrary to popular opinion, you don\u2019t have to drastically change your habits overnight. Start slow and work up to bigger changes as time passes.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Not sure how? We've got you covered!<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, you\u2019ll discover a 4-week workout plan for female weight loss, as well as 7 habits to adopt for permanent weight loss.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Good Workout Plan For Weight Loss?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A good <span class=\\\"yoast-text-mark\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;yoastmark class=\\\">4 week workout plan for weight loss<\/span>\u00a0should have a proper balance between cardio and strength training. Cardio exercises, such as jogging, running, biking, or swimming, help <a href=\\\"https:\/\/betterme.world\/articles\/how-many-calories-does-pilates-burn\/\\\">burn calories<\/a>. Meanwhile, strength training, such as weight lifting and resistance training, helps build muscle and improve the body\u2019s ability to burn fat even while at rest (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">) (<\/span><a hr ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/\",\"url\":\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/\",\"name\":\"4 Week Workout Plan For Weight Loss Female And Habits To Adopt For Permanent Weight Loss - 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For Permanent Weight Loss","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/"},"wordCount":2009,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_2030068058-scaled.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Statistically, women have a harder time losing weight than men. This is due to several factors including hormonal changes, metabolism, genetics, lifestyle, and other variables. So if you\u2019re a woman and need to lose some extra weight, there are certain strategies you can apply that may be more effective than others.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A 4-week workout plan, for starters, is one of the best ways to jump-start your weight loss journey. It provides a structure and a plan of action, so you won\u2019t be tempted to just throw in the towel after a week or two.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Sustainable lifestyle changes are another effective way to lose weight and keep it off for good. Contrary to popular opinion, you don\u2019t have to drastically change your habits overnight. Start slow and work up to bigger changes as time passes.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Not sure how? We've got you covered!<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, you\u2019ll discover a 4-week workout plan for female weight loss, as well as 7 habits to adopt for permanent weight loss.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A Good Workout Plan For Weight Loss?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A good <span class=\"yoast-text-mark\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;yoastmark class=\">4 week workout plan for weight loss<\/span>\u00a0should have a proper balance between cardio and strength training. Cardio exercises, such as jogging, running, biking, or swimming, help <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-pilates-burn\/\">burn calories<\/a>. Meanwhile, strength training, such as weight lifting and resistance training, helps build muscle and improve the body\u2019s ability to burn fat even while at rest (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a hr ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/","url":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/","name":"4 Week Workout Plan For Weight Loss Female And Habits To Adopt For Permanent Weight Loss - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_2030068058-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 HERE'S A 4 WEEK WORKOUT PLAN FOR WEIGHT LOSS FEMALE \u27a4 to jumpstart your health and fitness journey, and adopt healthy habits.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_2030068058-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/shutterstock_2030068058-scaled.jpg","width":2560,"height":1707,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss-female\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"4 Week Workout Plan For Weight Loss Female And Habits To Adopt For Permanent Weight Loss"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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