1. Nutrition (Most Important Factor)
- Calorie Deficit: Consume fewer calories than your body uses. You can do this by:
- Eating smaller portions
- Reducing high-calorie foods (sugary drinks, junk food, fried foods)
- Increasing low-calorie, high-volume foods (vegetables, fruits, lean proteins)
- Track Intake (optional but helpful):
- Use apps like MyFitnessPal, Lose It!, or Cronometer to track calories.
- Aim for a moderate deficit (500–750 calories/day = ~1–1.5 lbs fat loss/week).
- Protein Focus:
- Helps preserve muscle mass and keeps you full.
- Aim for ~0.7–1g of protein per pound of body weight (varies by person).
2. Exercise (Supports Fat Loss & Health)
- Cardio (burns calories):
- Walking, running, cycling, swimming – aim for at least 150 mins/week of moderate intensity or 75 mins of vigorous.
- Strength Training (preserves/builds muscle):
- 2–3x per week, focusing on full-body movements like squats, pushups, rows.
- NEAT (Non-Exercise Activity Thermogenesis):
- Stay active outside workouts – walk more, take stairs, stand instead of sitting.
3. Habits & Mindset (What Makes It Sustainable)
- Sleep: 7–9 hours/night. Poor sleep increases hunger hormones.
- Stress: High stress can lead to emotional eating.
- Consistency: Don’t aim for perfection. Focus on consistent habits over time.
- Avoid Crash Diets: They often lead to muscle loss and rebound weight gain.
Bonus Tips
- Drink water before meals – helps with appetite control.
- Use smaller plates to help manage portions.
- Prep meals in advance to avoid impulsive eating.
- Be patient – healthy weight loss is about 1–2 lbs per week.
If you tell me your current weight, height, age, and activity level, I can help estimate your calorie needs and give you a custom plan.