1. Sustainable Caloric Deficit

• You must consistently consume fewer calories than you burn to lose fat. However, the deficit shouldn’t be extreme—typically, a 10-25% reduction from maintenance calories is ideal.

• Tracking macros helps ensure you’re eating enough protein to maintain muscle while in a deficit.

2. Prioritize Strength Training

• Lifting weights helps preserve muscle mass, which keeps your metabolism higher.

• Strength training also improves body composition, so you look lean and toned instead of just “smaller.”

• Aim for at least 3-4 sessions per week focusing on compound movements like squats, deadlifts, and presses.

3. Consistency Over Perfection

• Fat loss isn’t about being perfect; it’s about staying consistent over time.

• Weekend overeating, “cheat days,” and mindless snacking can easily erase a weekly deficit.

• Prioritize high-protein, whole foods, stay mindful of portions, and make adjustments as needed to stay on track.

Would you add anything based on what’s worked for you?