1. Calorie Deficit (Most Important)
Develop a 30–40% calorie deficit from your maintenance calories.
If your maintenance is 2,500 kcal/day, consume 1,500–1,800 kcal/day.
Make this tolerable with whole, filling foods.
2. High Protein Intake
Target 1.6–2.2g protein per kg of body weight per day.
Sustains muscle mass and suppresses hunger.
3. Limit Carbs and Salt (for Fast Water Loss)
Reduce simple carbs and salty foods — lowers glycogen and water retention.
This alone can result in an initial 1–2 kg weight loss of water.
4. Exercise: Daily (when possible)
Strength Training 4–5 times/week to maintain muscle.
Cardio (30–60 minutes/day) — walking, cycling, or swimming.
Optionally add HIIT 2x/week for further fat loss.
5. Intermittent Fasting (Optional)
16:8 fasting window suitable for appetite suppression and calorie reduction.
6. Sleep 7–9 Hours/Night
Sleep deprivation activates hunger hormones (ghrelin) and stress hormones (cortisol), which make fat loss more difficult.
7. Hydrate Properly
Drink 3–4 liters of water/day.
Assists metabolism, decreases bloating.
8. Absolutely Avoid:
Sugar
Processed food
Alcohol
Sugary drinks
Refined grains (white bread, pasta)
Realistic Expectation:
2–3 kg fat loss possible.
The rest (up to 2–3 kg) will probably be water weight.
5 kg fat loss (pure fat) in 2 weeks is very difficult and not entirely safe — unless you are overweight/obese and under the supervision of a doctor.
A Sample Day (1,500 kcal cutting plan):
Meal\tExample
Breakfast\t2 boiled eggs + spinach + black coffee
Lunch
Grilled chicken breast + broccoli + olive oil
Snack
Greek yogurt (low-fat) + handful of almonds
Dinner
Grilled salmon + green salad + lemon dressing
Important:
If you have any health conditions (thyroid, diabetes, heart), please consult a doctor first.
If you'd like, I can get you:
✅ A 2-week personalized meal plan
✅ A basic gym/home workout plan
Let me know.
0 Comments