The basics for Losing weight are the same for men and women: you burn more calories daily than you consume, and you will lose weight, regardless of your gender. A combination of healthy diet, regular cardiovascular exercise, and strength training will help anyone get rid of extra pounds and build muscle. If, like many women, you are worried about the development of bulky upper body muscle mass, you still need strength training to increase your metabolism and create long, thin arms. You can find a training program that fits well with your body and helps you lose inches, not to gain them.
Create a caloric deficit by cutting off empty calories from your diet. Limit the amount of fat, sugar, red meat, processed grains, soda and alcohol you consume. Instead, eat healthy foods that include lean protein, whole grains, fruits and many vegetables.
Pay attention to how you feel when you eat, and stop when you feel satisfied. Use a salad plate instead of a plate of food to help you control portions, and use smaller utensils to help you eat more slowly. Reducing portion sizes is a simple way to reduce your daily caloric intake.
Exercise at a moderate to vigorous pace at least five days a week. Running, jogging, swimming, cycling, rowing, dancing and aerobics burn calories quickly and help you lose weight. Increase the duration or intensity of your training while your physical condition improves.
Lift weights and use the gym's resistance machines. Try to do it at a level where you can do 8 to 12 repetitions before your muscles become fatigued. If this does not make you develop bulky muscle, train your upper body in this way at least twice a week.
Do push-ups, tricep dives, and many repetitions with little weight. If you use more weight you cause your body to gain volume, this type of resistance exercise will give you many of the benefits of a heavier strength training without adding thickness to your arms.
Do yoga. According to fitness coach Kelly Turner, yoga works the muscles in a different way than traditional strength training - instead of tightening the muscles when they contract, as the weight lifting does, yoga tightens the muscles when stretch. This helps build muscle, accelerates your metabolism and burns fat without developing extra volume.
Talk to your doctor before starting any diet or exercise program.