Losing weight starts with creating a consistent, sustainable calorie deficit — meaning you burn more calories than you consume. Here’s a practical step-by-step guide to help you start:
1. Set a Realistic Goal
- Healthy weight loss: Aim for 0.5–1 kg (1–2 lbs) per week.
- Define your “why”: Are you doing this for health, energy, mobility, or confidence? Clarity helps motivation.
2. Know Your Calorie Needs
- Use a TDEE (Total Daily Energy Expenditure) calculator online.
- To lose weight: Eat 300–500 calories less than your TDEE per day.
3. Track Your Food (at least at the beginning)
- Use apps like MyFitnessPal, LoseIt, or Chronometer.
- Pay attention to portion sizes, snacks, and liquid calories.
4. Eat in a Way That Keeps You Full and Energized
Focus on:
- Protein (e.g. eggs, chicken, tofu, Greek yogurt) – helps preserve muscle and keeps you full.
- Fiber (veggies, fruits, whole grains, legumes) – slows digestion and curbs hunger.
- Healthy fats (olive oil, avocado, nuts) – support hormones and satiety.
- Water – sometimes thirst is mistaken for hunger.
5. Move More (But Don’t Rely Only on Exercise)
- Start small: Walk 20–30 minutes daily.
- Add bodyweight workouts or resistance training 2–3x/week to keep muscle.
- Movement helps but diet has the biggest impact.
6. Sleep & Stress Matter
- Sleep: Aim for 7–9 hours. Poor sleep increases hunger hormones.
- Stress: Chronic stress can increase cravings and fat storage.
7. Don’t Overcomplicate It
Start with:
- Drinking only water or low-calorie drinks.
- Cutting back on ultra-processed foods and added sugars.
- Cooking more at home.
- Eating slower and stopping when 80% full.
8. Track Progress (Not Just Weight)
- Take weekly photos, measurements, or track how your clothes fit.
- Weight can fluctuate — don’t panic.
9. Stay Consistent, Not Perfect
- One off day doesn’t ruin progress — just get back on track.
- Consistency over months = results.
Want Help Getting Started?
I can help you build a beginner meal plan or workout routine if you tell me:
- Your age, height, weight, gender
- Your activity level
- Dietary preferences or restrictions
Let me know and we’ll go step by step.
