How do I lose weight?

Weight loss happens when you consistently take in less energy than you expend. The most reliable approach combines a modest calorie deficit, adequate protein, resistance training to protect muscle, daily movement, and enough sleep. Aim for slow, sustainable change rather than rapid restriction.

The parts that do the work

• A modest deficit: Roughly 10 to 20 percent below your maintenance intake. Larger deficits rarely survive contact with real life.
• Protein: Around 1.6 to 2.2 g per kg of bodyweight per day helps protect muscle and manage appetite.
• Resistance training: Two to four sessions a week signals your body to keep the muscle it has.
• Daily movement: Steps and general activity often account for more energy expenditure than formal exercise.
• Sleep: Short sleep makes appetite regulation and training quality noticeably harder.

Why slow works better

A rate of roughly 0.5 to 1 percent of bodyweight per week keeps hunger manageable, preserves training performance, and protects muscle. Faster loss tends to cost strength, energy, and mood, and the restriction required is difficult to sustain. Weight lost slowly is far more likely to still be gone a year later.

Building a routine that survives

Choose foods you would happily eat in six months. A plan you dislike works only until the first stressful week. Meals built around a protein source, plenty of vegetables, a controlled carbohydrate portion, and some fat tend to be filling for the calories, which makes the deficit feel smaller than it is.

Expect the scale to be noisy

Daily weight swings by one to two kilograms with fluid, sodium, carbohydrate intake, and digestion. Weigh yourself several times a week and compare weekly averages. Judging progress from a single reading is the fastest route to giving up on a plan that is actually working.

Take care of yourself

Very low intakes, cutting out entire food groups without reason, and training while under-fuelled tend to backfire. If food or weight is causing distress, if you have a history of disordered eating, or if you have a medical condition, work with a doctor or a registered dietitian rather than a general plan. Weight is one health marker among several, and strength, fitness, sleep, and energy all matter alongside it.