Weight Loss Tips That Hold Up Long Term

Fat loss is simple arithmetic executed over an uncomfortable amount of time.

Set a moderate deficit. Roughly 300 to 500 calories below maintenance. Larger deficits lose more muscle and are abandoned faster.

Keep protein high. Around 1.6 to 2.2g per kilogram of bodyweight. Protein protects muscle in a deficit and keeps you full.

Keep lifting. Cardio burns calories; lifting is what tells your body to keep the muscle. Do both, prioritise the lifting.

Walk. Steps are the most underrated fat-loss tool available. Eight to ten thousand a day adds up quietly.

Track weekly averages, not daily weights. Daily weight is water, food volume and sleep. The seven-day average is the signal.