A calorie deficit—burning more calories than you consume—is essential for weight loss, but extreme cuts can backfire. Instead of drastic restrictions, aim for a moderate deficit of 300-500 calories per day, which supports steady fat loss while keeping energy levels stable. Tracking food intake with apps like MyFitnessPal can help maintain awareness without obsession.
To avoid hunger, prioritize high-volume, low-calorie foods like leafy greens, lean proteins, and whole grains, which keep you full longer. Eating protein with every meal (20-30g) helps preserve muscle and control appetite. Additionally, mindful eating—slowing down and savoring meals—can prevent overeating by allowing the brain to register fullness.
Exercise enhances a calorie deficit by increasing energy expenditure, but diet remains the primary driver of weight loss. Combining strength training with moderate cardio ensures fat loss while maintaining metabolic health. The goal is sustainability—finding a balance that feels manageable long-term.