THIS IS STILL ON WEIGHT LOSS.

1. Nutrition: The Foundation of Fat Loss

Why it matters: You can’t out-train a poor diet. Around 70–80% of weight loss happens in the kitchen.

Actionable Tips:

Calorie Deficit: Your body needs fewer calories than it burns. Start by reducing your intake by 300–500 calories/day. This results in about 0.5–1kg of weight loss per week — a healthy pace.

What to Eat:

Proteins (essential for fat loss & muscle maintenance): Chicken breast, fish, tofu, Greek yogurt, eggs, lentils.

Complex Carbs (for energy, fiber): Brown rice, quinoa, oats, sweet potatoes.

Healthy Fats (keep you full): Avocados, nuts, seeds, olive oil.

Vegetables & Fruits: High in fiber and nutrients, low in calories.


What to Limit:

Sugary drinks (soda, energy drinks, too much fruit juice)

Processed snacks (chips, candy, cookies)

Refined carbs (white bread, white rice, pastries)


Meal Tips:

Prep meals in advance.

Use smaller plates to control portions.

Eat slowly — your brain takes 20 minutes to register fullness.


2. Exercise: Burn Calories & Build Muscle

Why it matters: Exercise helps boost metabolism, preserve muscle, and improve overall health.

Workout Strategy:

Cardio (3–5x/week): Brisk walking, jogging, cycling, swimming, or dancing.

Start with 30 minutes a day — even 10-minute chunks work.


Strength Training (2–4x/week):

Focus on big compound moves like squats, lunges, push-ups, planks.

Strength workouts burn calories during and after the workout (afterburn effect).

No gym? Bodyweight exercises at home work too.


Active Lifestyle (daily):

Take stairs instead of elevators.

Walk after meals.

Set a step goal (start with 6k, aim for 10k steps/day).

3. Sleep, Stress, & Mindset

Sleep:

7–9 hours/night.

Poor sleep disrupts hormones like ghrelin (hunger) and leptin (fullness).


Stress:

Chronic stress = more cortisol = increased belly fat + cravings.

Try meditation, deep breathing, journaling, nature walks.


4. Track Your Progress (but not just the scale)

Take photos every 2 weeks.

Measure waist, hips, thighs.

Track energy levels, sleep, strength gains.

Use the scale only as one data point — don’t let it rule your mood.

5. Keep It Sustainable

Start with habits you can stick to long-term.

Don’t crash diet or eliminate entire food groups unless needed for medical reasons.

Allow room for occasional treats — balance, not perfection.