Weight Loss
Sustainable weight loss comes down to consistently eating in a moderate calorie deficit while preserving as much muscle as possible through resistance training. There is no need for extreme diets or excessive cardio to see real progress.
Recommended Approach
Start by calculating your maintenance calories with the TDEE Calculator, then aim for a moderate deficit of around 15-20% below maintenance. Combine this with regular resistance training and enough daily movement (walking counts) to support a sustainable pace of loss, typically around 0.5 kg per week.
Workout Recommendation
Our Weight Loss Workout Plan combines resistance training with shorter rest periods across 4 days a week, which helps preserve muscle mass during a calorie deficit while supporting extra calorie burn.
Nutrition Considerations
Protein intake becomes especially important during weight loss to help protect muscle mass — use the Protein Calculator for your target. Prioritize whole, filling foods (vegetables, lean protein, whole grains) that help manage hunger within your calorie target.
Useful Calculators
Common Mistakes
- Cutting calories too aggressively, which is hard to sustain and can affect energy, mood and muscle mass.
- Skipping resistance training and relying only on cardio, which can lead to more muscle loss alongside fat loss.
- Expecting linear progress — weight naturally fluctuates day to day due to water, food volume and hormones.