12 WEEK WEIGHT LOSS PROGRAM

This means that if you burn 400 calories with exercise you will need to reduce your daily intake by 433 calories to achieve this goal. This will result in weight loss at a rate of 1-2/3 pounds per week -- or 20 pounds in 12 weeks.

TIPS FOR WOMENS WEIGHTLOSS

• Start strength training. ... 

• Follow a high protein diet. ... 

• Get more sleep. ... 

• Eat more healthy fats. ... 

• Drink unsweetened beverages. ... 

• Fill up on fiber. ... 

• Increase your cardio.