Calorie Deficit is Key

Here are the basics of weight loss explained simply and clearly: ✅ 1. Calorie Deficit is Key • To lose weight, you must burn more calories than you consume. • 1 pound (0.45 kg) of fat = approx. 3,500 calories. • A safe calorie deficit: 500–750 calories/day = 0.5–1 kg loss/week. ✅ 2. Nutrition Matters • Focus on: • Protein: Helps build muscle and keeps you full (e.g., eggs, chicken, tofu). • Fibre: Aids digestion and keeps you satisfied (e.g., fruits, vegetables, oats). • Healthy fats: Needed in small amounts (e.g., nuts, olive oil, avocado). • Limit: • Sugary drinks • Ultra-processed foods • Excess alcohol and sweets ✅ 3. Exercise Supports Fat Loss • Cardio: Burns calories (e.g., walking, running, cycling). • Strength training: Builds muscle, which boosts metabolism. • NEAT (Non-Exercise Activity Thermogenesis): Calories burned by daily movement (e.g., walking, cleaning). ✅ 4. Hydration Helps • Drink enough water (2–3 liters/day). • Sometimes we feel hungry but we’re actually just thirsty. ✅ 5. Sleep & Stress • Poor sleep increases hunger hormones (ghrelin) and decreases fullness hormones (leptin). • High stress = more cortisol = fat storage (especially belly fat). ✅ 6. Consistency > Perfection • One “bad” meal won’t ruin progress. • Long-term habits matter more than short-term changes. ✅ 7. Track Progress Wisely • Use: • Weight (weekly, not daily) • Measurements (waist, hips) • Clothes fit • Energy levels • Apps like MyFitnessPal can help with calorie tracking.