How to Lose Weight

Sustainable, evidence-based weight loss methods

⚡Quick Answer

Create 500 cal/day deficit. Eat high protein. Move more daily. Be patient - aim for 0.5-2 lbs/week. Consistency beats perfection.

Eat fewer calories than you burn. A 500 cal/day deficit = ~1 lb/week loss. Use a TDEE calculator to find your baseline.

💡Track food for 1 week to see actual intake - most people underestimate.

Eat 0.7-1g protein per pound of body weight. Protein keeps you full and preserves muscle during weight loss.

💡Start meals with protein. It's the most satiating macronutrient.

Exercise burns calories and improves health. But daily movement (walking, stairs, standing) adds up more than gym time.

💡10,000 steps daily can burn 300-500 extra calories.

Sustainable loss is 0.5-2 lbs per week. Focus on habits, not the scale. Progress isn't linear.

💡Take progress photos monthly. The scale fluctuates, but photos don't lie.

No. Calorie deficit matters most. Low-carb works for some because it reduces appetite, but it's not required.

Common reasons: underestimating calories, overestimating exercise, water retention, or eating back 'earned' calories.

Occasional treats are fine. But a 'cheat day' can erase a week's deficit. Try a single cheat meal instead.

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