Start with a calorie deficit
Fat loss happens when your body uses more energy than you eat. A moderate deficit is usually easier to sustain than an aggressive one.
Protein matters most
Higher protein helps preserve muscle, supports recovery, and can make dieting more satisfying.
Carbs and fats are adjustable
Once calories and protein are set, you can balance carbs and fats based on preference, training, and adherence.
What to avoid
- Cutting calories too low
- Ignoring hunger and recovery
- Changing your plan too often