The calorie deficit principle
Weight loss requires consuming less energy than you burn. A deficit of 300–500 kcal/day typically yields 0.3–0.5 kg per week — a sustainable pace that preserves muscle when protein intake is adequate.
Protein: your ally
Aim for 1.8–2.2 g/kg body weight. Protein boosts satiety, has a high thermic effect and limits muscle loss. Spread intake through the day rather than loading one meal.
Physical activity
Daily walking, resistance training and cardio complement dietary deficit. Strength training is especially valuable for maintaining metabolism and strength during fat loss.
Sustainable habits
- Prioritize minimally processed, fiber-rich foods.
- Watch liquid calories (juice, soda, alcohol).
- Sleep 7–9 hours — sleep debt increases hunger.
- Avoid extreme diets — they often lead to rebound weight gain.
When to seek advice
If you have a high BMI, chronic conditions, are pregnant or breastfeeding, consult a doctor or dietitian before major dietary changes.