Let’s get real for a second. If I were your weight loss coach, there are exactly seven things I’d make sure we locked in. No fluff. No gimmicks. Just seven solid, proven steps to help you burn fat, lose weight, and become a healthier version of you—even if your schedule is busier than a Lagos traffic jam.
These are the exact strategies I’ve shared with thousands of people through my medical content, and they work. Ready? Let’s dive in.
1. We’d Start With a Calorie Deficit (The Real MVP of Weight Loss)
First things first—calorie deficit. That’s the gold standard for weight loss. Simply put:
Eat fewer calories than your body needs to maintain its current weight = You burn fat.
I’d guide you towards eating more whole foods—lean proteins (chicken, tofu, fish), healthy fats (avocados, nuts), and complex carbs (oats, yams, potatoes).
And yes, we’d cut back on processed stuff—the pizzas, doughnuts, sugary cereals, and refined snacks. Why? Because these not only pack on unnecessary calories, but they also fuel belly fat like a generator on diesel.
2. I’d Encourage You to Strength Train (Even If You’ve Never Touched a Dumbbell)
Ladies, listen up—strength training is your bestie.
Building muscle with exercises like squats, lunges, push-ups, and even resistance bands doesn’t make you bulky—it makes your metabolism faster.
More muscle = more calories burned at rest.
So even when you’re binge-watching Netflix or sleeping, you’re still burning fat. Win-win.
3. We’d Prioritize Sleep Like Your Weight Loss Depends on It (Because It Does)
Sleep isn’t a luxury; it’s a fat-burning tool.
Poor sleep throws your hunger hormones—ghrelin and leptin—into chaos. That means more cravings, more snacking, and more belly fat.
Ideally, you should be getting 7 to 9 hours of quality sleep every night. I’d help you make that happen. Period.
4. We’d Tackle Stress (Because Belly Fat Loves Cortisol)
Stress is sneaky. It raises your cortisol levels, and high cortisol tells your body to store fat—especially around your belly.
So what do we do?
Find your “calm.” Maybe it’s journaling. Maybe it’s yoga. Maybe it’s walking in silence or just breathing deeply in peace. Whatever helps you unplug and exhale, we’d lock that in.
5. We’d Get You Moving With Cardio (But Not the Boring Kind)
You don’t need a gym membership to do cardio.
Walking, jogging, cycling, and swimming—it all works. And if you want to dial it up? Try HIIT—High Intensity Interval Training.
Jumping jacks, burpees, and squat jumps—these torch fat, especially that stubborn belly fat. We’d keep it short and effective.
6. We’d Dial Back the Alcohol (Or Eliminate It Altogether)
Let’s not lie to ourselves—alcohol and belly fat go together like rice and stew. Excessive drinking increases fat storage, and it usually shows up in your belly.
If you can eliminate alcohol completely, fantastic. If not, limit it. A glass once in a while? Fine. But it shouldn’t be a regular part of your diet if you’re trying to slim down.
7. We’d Make Water Your Ride-or-Die
Water is magic.
It boosts metabolism, reduces bloating, helps control hunger, and keeps you from overeating.
So, stay hydrated. Don’t wait till you’re thirsty. Make water your daily companion.
BONUS: Watch That Cooking Oil
Now this one’s especially for my African and Caribbean folks—we love our oil. But even the “healthiest” cooking oils are still high in calories.
There’s no such thing as a low-calorie cooking oil.
Instead of pouring multiple tablespoons into your food, switch to a spray bottle. Just a light spritz in the pan can cut hundreds of calories from your meals.
You can do everything else right, but if your food is drowning in oil, your results may stall. Cut back, not out—be strategic.
In Conclusion
Burning fat and losing weight doesn’t require you to flip your life upside down. It requires small, consistent changes—done the right way. These seven (okay, eight) strategies are simple, effective, and doable—even for busy people like you.
If you liked this, you’ll love my book:
“The Weight Loss Bible for Busy Women”
It’s your go-to guide for navigating weight loss when your schedule is packed. Click the link to grab a copy.
You’ve got this. And if I were your coach, these are the exact steps we’d start with.
