Lose Fat

Losing fat happens when your body burns more calories than you eat. The goal is to create a small, sustainable calorie deficit while keeping your muscle.

  • Use a small 200–500 calorie deficit daily.
  • Avoid extreme deficits to prevent muscle loss, cravings, and low energy.
  • Aim for 0.7–1 gram of protein per pound of bodyweight.
  • Protein keeps you full and helps maintain muscle while cutting.
  • Lift weights 3–4 times per week to protect muscle.
  • Add light cardio like walking or incline treadmill for health and fat loss.
  • Choose high-volume meals (veggies, salads, soups).
  • Eat lean proteins like chicken, tuna, Greek yogurt, egg whites.
  • Use low-calorie swaps (ex: Greek yogurt instead of sour cream).
  • Drink enough water throughout the day.
  • Eat balanced meals during the day to avoid nighttime cravings.
  • Prioritize sleep — it controls hunger and cravings.