1. Establish a Calorie Deficit
At the heart of all weight loss is a single biological truth: you must consume fewer calories than your body burns. This is known as a calorie deficit. While what you eat matters for health and satiety, how much you eat determines whether you lose weight.
Pro Tip:
Use our Calorie Calculator to find your specific "cutting" calories based on your age, weight, and activity level.
2. Optimize Your Macros
Once your calories are set, your macronutrient split (Protein, Carbs, Fats) determines the quality of your weight loss.
- Protein (30-40%): Crucial for muscle retention and keeping hunger at bay.
- Fats (20-30%): Essential for hormonal health and vitamin absorption.
- Carbs (Remainder): Your body's primary fuel source for workouts and brain function.
3. The Power of Resistance Training
While cardio burns calories in the moment, resistance training (lifting weights) changes your metabolic baseline. By building or maintaining muscle, you ensure that the weight you lose comes from fat stores, not lean tissue.
4. Sleep and Stress Management
You can have a perfect diet and training plan, but if you're sleeping 4 hours a night and chronically stressed, your body's cortisol levels will make fat loss significantly harder. Aim for 7-9 hours of quality sleep to regulate hunger hormones like ghrelin and leptin.