Weight loss is not just about body shape, but also directly related to women’s health and confidence. Instead of following strict diets or overtraining, you can completely achieve your goals with scientific and sustainable habits.
Sustainable weight loss is a journey of small but persistent habits. By focusing on quality nutrition, regular exercise and a healthy lifestyle, you will not only achieve your desired body shape but also maintain your health, confidence and full of energy.
How to lose weight safely and effectively?
Here are 9 safe weight loss tips, recommended by experts, that you can apply today:
1. Focus on food quality
Cutting 500 calories a day can help you lose about 0.45kg/week. However, calories are not everything. The quality of your food, especially the type of carbohydrates you eat, is key. Refined foods, sweets, and starchy vegetables tend to make you gain weight more easily than whole grains, whole fruits, and leafy greens. So prioritize natural, minimally processed, and nutrient-dense foods.
2. Eat more protein
Protein not only helps you feel fuller for longer, but it also helps maintain muscle, which is important for keeping your metabolism steady. Experts recommend consuming 1.2 to 1.6 grams of protein per kilogram of body weight per day to maximize weight loss. Get your protein from lean meats, fish, eggs, beans, and Greek yogurt.
3. Prepare meals at home
Cooking at home allows you to control ingredients, portion sizes, and avoid processed foods that are high in fat, sugar, and calories. Research shows that people who cook at home tend to maintain a lower body fat percentage than those who eat out regularly. Even simple meals prepared at home have clear health benefits.
4. Keep a food diary
Keeping track of what you eat every day helps you recognize bad habits and make timely adjustments. One study found that people who kept a regular food diary lost 3kg more than those who did not. Note the amount of food, time and emotions when eating, which helps you eat more consciously.
5. Limit alcohol
Alcohol is not only high in calories but also increases hunger, reduces the feeling of fullness and hinders the ability to burn fat. People who drink a lot of alcohol are often at higher risk of gaining weight. So, if you are in the process of losing weight, limit alcohol as much as possible or replace it with mineral water, herbal tea to maintain your goal.
6. Add Resistance Training
Cardio burns calories quickly, but resistance training (like weightlifting, push-ups, squats, yoga) helps build muscle. The CDC recommends strength training for all major muscle groups at least twice a week to maintain a lean physique.
7. Move More Every Day
You don’t have to go to the gym; you can burn calories with everyday activities like walking, cycling, doing housework, or even climbing stairs. The U.S. Department of Health recommends at least 300 minutes of moderate exercise per week for effective weight loss.
8. Try HIIT
HIIT (High-Intensity Interval Training) increases your heart rate, improves endurance, and boosts your metabolism even after you stop exercising. Alternating short, intense bouts of exercise (like sprinting) with short rest periods or walking is an effective way to increase your calorie burn.
9. Get enough sleep
Getting 7–9 hours of quality sleep each night helps regulate the hormones leptin and ghrelin, which control appetite. On the contrary, lack of sleep can easily lead to eating more calories, especially sweets and starches. Getting enough sleep not only helps you lose weight but also gives you the energy to be more active the next day.
