It’s no secret that losing weight can be a tough challenge. There’s no one-size-fits-all approach, and there are a plethora of diets and workout routines out there, each with its own unique benefits and drawbacks. However, when it comes to losing weight, there is one factor that reigns supreme: calorie deficit.

Calorie Deficit

Simply put, losing weight requires a calorie deficit, which means that you need to burn more calories than you consume. One pound of fat is equal to 3,500 calories, so to lose one pound per week, you need to create a deficit of 500 calories per day.

Healthy Eating Habits

While there’s no shortage of diets out there that promise quick weight loss, the healthiest and most effective way to lose weight is by adopting healthy eating habits. Eating a nutritious, balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats will provide your body with the energy and nutrients it needs to function properly while also helping you to lose weight.


Of course, making changes to your diet alone may not be enough to achieve your weight loss goals. Exercise is an essential component of any weight loss routine, and it can help you to burn additional calories while also toning your muscles and improving your overall health.

High-Intensity Interval Training (HIIT)

One of the most efficient and effective workout routines for weight loss is high-intensity interval training (HIIT). HIIT involves short bursts of intense exercise followed by periods of rest, which can help to increase your heart rate and calorie burn.

According to a 2019 study published in the Journal of Obesity, HIIT was found to be more effective at reducing body fat and waist circumference than moderate-intensity continuous training (MICT).

Resistance Training

Another effective type of exercise for weight loss is resistance training. Resistance training involves using weights, resistance bands, or your own body weight to build strength and tone your muscles.

In addition to helping you to burn calories during your workout, resistance training can also boost your metabolism, making it easier to maintain a calorie deficit throughout the day.


Losing weight requires a combination of healthy eating habits and regular exercise. While there’s no one routine that works for everyone, high-intensity interval training and resistance training are two of the most effective types of exercise for weight loss. By creating a calorie deficit through diet and exercise, you can achieve your weight loss goals in a healthy and sustainable way.


– Mayo Clinic. (2020). Weight loss. [online] Available at: [Accessed 18 Aug. 2021].
– Kaviani, M., Shaw, I., Chilibeck, P. and Bredin, S., 2019. Effects of High-Intensity Interval versus Moderate-Intensity Continuous Training on Body Composition, Cardiometabolic Profile, and Physical Capacity in Older Women. Journal of Obesity, 2019, pp.1-10.