Losing weight is actually very simple: calories consumed must be less than calories burned. However, staying motivated and choosing the right method is the key to achieving sustainable results.
Here are three scientifically proven strategies for safe and effective weight loss:
1. Weight training helps burn fat, gain muscle, and tone the body
Weight training, also known as resistance training, is considered the most effective strategy for burning fat and building muscle. When you do aerobic exercises like walking, calories are only burned during the exercise. In contrast, high-intensity resistance training burns calories even after you stop exercising, lasting 15–38 hours depending on the intensity, a phenomenon known as EPOC (Excess Post-Exercise Oxygen Consumption) or “afterburn”.
For example, walking for an hour can burn about 150 calories, while 45 minutes of weight training can burn 300 calories during the workout and an additional 300 calories over the next 38 hours (depending on your metabolism).
In addition to weight loss, weight training has many other benefits for women:
- Improves strength and body composition, helping to tone muscles, slim the waist and create a feminine figure.
- Improves bone health, reducing the risk of osteoporosis and fractures in old age.
- Helps prevent type 2 diabetes and cardiovascular disease, even without cardio.
A practical tip: Start with basic exercises such as squats, push-ups, resistance bands and light weight lifting. Gradually increase the intensity to develop muscles while still being safe for the joints.
2. Keep a food diary to control eating habits
Keeping a food journal is a simple yet highly effective strategy for weight loss. It helps you become aware of your eating habits, monitor your calorie intake, and identify areas that need improvement. Research shows that people who consistently maintain a food journal lose, on average, more than 3 kg compared to those who do not track their meals.
A food journal not only helps create a calorie deficit but also fosters mindful eating habits, reducing the likelihood of snacking or overeating.
Tips for busy women: You can log your food using an app on your phone, take a photo of your meal, or jot it down in a paper diary. The key is to be consistent and honest with yourself to see visible results.
3. Cardio is the solution to improve cardiovascular health and burn fat
Cardio includes activities that increase your heart rate, such as walking, jogging, cycling, swimming, jumping rope, or rowing. This is a great tool to burn calories and improve overall health.
The benefits of cardio go beyond weight loss:
- Improves cardiovascular health and oxygen uptake, helping the body work more efficiently.
- Increases blood flow to the muscles, helping muscles function better.
- Reduces the risk of heart disease, type 2 diabetes, colon cancer, breast cancer, and osteoporosis.
- Helps reduce total body fat, especially when combined with a healthy diet.
- Cardio also helps you create a larger calorie deficit, speeding up fat loss, while improving fitness to easily maintain daily activities and other exercises.
Practical advice: Women can start with 20–30 minutes of brisk walking every day, then combine running, cycling, or swimming to increase effectiveness. Alternating cardio with HIIT (High-Intensity Interval Training) helps burn maximum fat and save time.
