Fat loss without starving

Nutrition, 5 min read

Fat loss comes from eating a little less energy than you use, consistently, for weeks. A small deficit of 15 to 20 percent below your daily burn is enough for most people to lose about half a kilo a week without feeling wrecked.

Bigger deficits backfire. Energy drops, training suffers, muscle is lost and hunger wins within a few weeks. Crash diets are why so many people regain everything.

Keep protein high. It protects muscle and keeps you fuller. Fill half your plate with vegetables, a quarter with protein and a quarter with roti, rice or millets.

Keep strength training. It tells your body to hold on to muscle while fat comes off. Walk every day. Steps quietly burn more than most people's workouts.

Weigh yourself weekly, same day and time, and watch the trend rather than single days. Water and salt move the scale more than fat does day to day.