A fat-loss plan for ladies

There is a big difference between males and females, in the way fat is metabolized and stored in their bodies.In this website the diet and workout plans are primarily meant for males but doing certain changes in the plans should do the trick for females too.
Below are the key points you should follow-
1. Drink lots of water through out the day. At least a glass of water every 1 hour.8 litres of water a day should be your target. 
2. Avoid saturated fats like cheese,butter etc.
3. Green leafy vegetables and fresh fruits should be mandatory in your diet.Avoid canned or bottled fruit juices altogether.Go for fresh fruits.
4. Reduce your salt intake as much as possible. Sodium  present in salt acts as water retainer and makes you look fluffy because of excess water retained in your body.Processed foods like fried chips,salted snacks etc have lots of salt.Avoid them.
5. Avoid sugar and sugary foods.
6. Increase your fibre intake. Switch from white rice to brown rice , from white bread to whole wheat breads etc.
7. Reduce your calorie intake as you go down the day i.e. breakfast should comparatively be the heaviest meal for you and dinner the lightest.
8. Split your meals throughout the day. Rather than having 3 big meals have 5-6 small meals.This increases metabolism so you lose fat faster.

Sample Diet Plan-
Breakfast (8:00) - SkimMilk (100 ml)+Oats(50 gm)+4-5 almonds+2 boiled Egg (avoid yolk)+1 banana
Snack(10:30) - 1 apple 
Lunch (12:30) - 2 Whole meal chapatis or Brown rice  with curry+Green leafy salad+2 boiled egg(avoid yolk)
Snack(4:00)- 1 apple + 5-6  unsalted almonds
Workout 5:00  to 6:00.
Dinner (7:00)- Green leafy salad+2 boiled eggs (avoid yolk)+yoghurt (unsweetened fat free one)
Dinner should be atleast 3 hours before bed.

Sample workout routine-
Concentrate  mainly on cardio exercises but do include a little bit of weight training.
Monday -
1. 30-40 minutes of cardio workout on treadmill/cross-runner etc.
2. Ab crunches 3 sets
3. Leg raises 3 sets
4. Planks 3 set
http://www.ehow.com/how_2215326_do-plank-exercises.html
 
Tuesday-
1. Squats 3 sets of 10-12 each..Refer the below link  for correct posture.
http://www.ehow.com/video_2350761_squat-exercise-tips.html
2. Lunges 3 sets of 10 each..
http://www.ehow.co.uk/video_2350762_lunge-exercise-tips.html?pid=1&cp=1
3. Leg Extension 3 sets..
http://www.ehow.co.uk/video_2350763_leg-extension-exercise-tips.html
4. Cardio for 20 minutes

Wednesday-
1. 30-40 minutes of cardio workout on treadmill/cross-runner etc.
2. Ab crunches 3 sets
3. Leg raises 3 sets
4. Planks 3 set
Refer http://www.ehow.com/how_2215326_do-plank-exercises.html

Thursday-
1. Lat Pulldown 3 sets of 10-12 each. Refer below video  for correct posture.
http://www.youtube.com/watch?v=RjaxA6hIQHg
2. Shoulder lateral raise 3 sets of 10-12 each.Refer below video  for correct posture.
http://www.youtube.com/watch?v=ASNNE44n_Zk
3.Dumbell curls 3 sets 10-12 each
4. Cardio for 20 minutes

Friday-
1. 30-40 minutes of cardio workout on treadmill/cross-runner etc.
2. Ab crunches 3 sets
3. Leg raises 3 sets
4. Planks 3 set
http://www.ehow.com/how_2215326_do-plank-exercises.html

Saturday-
30 minutes of cardio or any sport

Sunday-
Rest

Disclaimer: Consult your physician before starting any diet plan. Provide him the plan which you intend to follow.