It all comes down to energy balance
Fat loss happens when you consistently consume fewer calories than you burn. This is the calorie deficit, and it's the one non-negotiable principle of weight loss. Every diet that works — keto, intermittent fasting, low-fat — works because it helps you eat fewer calories, whether you realize it or not.
Step 1: Set your calorie target
Find your TDEE and subtract 300–500 calories. This produces about 0.3–0.5 kg of fat loss per week — fast enough to stay motivated, slow enough to protect muscle and stay sane. Use the weight loss calculator to estimate your timeline.
Step 2: Prioritize protein
Protein is your most important macro when losing weight. It preserves muscle in a deficit, keeps you full, and has a high thermic effect. Aim for 1.6–2.2 g per kg of body weight. See the protein calculator for your target.
Step 3: Lift weights
Resistance training signals your body to keep muscle while you lose fat. Without it, a portion of the weight you lose will be lean tissue — which lowers your metabolism and leaves you "skinny fat". Two to four sessions a week is plenty.
Step 4: Be patient and consistent
Weight fluctuates daily due to water, food volume, and hormones. Judge progress over 2–3 week trends, not single days. Weigh yourself under the same conditions and track the average.
Common mistakes to avoid
- Cutting too hard: extreme deficits cause muscle loss, fatigue, and rebound eating.
- Forgetting liquid calories: drinks, oils, and "healthy" extras add up fast.
- Not recalculating: your needs drop as you lose weight.
- Ignoring sleep and stress: both strongly influence appetite and adherence.
Breaking through plateaus
If the scale stalls for more than 2–3 weeks, recalculate your TDEE at your new weight, tighten your tracking, or add activity. Small adjustments beat drastic cuts.