Sustainable Fat Loss Foundations

Most people do well aiming to lose about 0.5–1% of body weight per week. For many, that translates to 0.25–1 kg per week depending on starting size. Faster loss is possible short term but usually harder to maintain and more likely to cause muscle loss, intense hunger, and rebound weight gain.

No. Calorie awareness helps, but strict tracking is optional. You can create a deficit by using structured habits such as consistent meal templates, controlling portions of calorie-dense foods (oils, sweets, alcohol), prioritizing protein and fiber, and increasing daily movement. Some people use calorie tracking briefly as an education tool, then transition to a more intuitive, habit-based approach.

Yes, as long as your overall weekly intake stays in a modest deficit. A practical approach is to keep 80–90% of your calories from nutrient-dense foods and intentionally allocate 10–20% to flexibility: desserts, restaurant meals, or social drinks. Planning these in removes guilt and reduces the urge to binge when you eventually encounter them.

Daily weight is affected by water retention, sodium, carb intake, menstrual cycle, digestion, and time of weighing. It’s normal to see ups and downs of 0.5–2 kg even while losing fat. Weigh at the same time each day (often morning, after using the bathroom), then focus on the average trend over one to four weeks, not single readings.

First, confirm it’s a real plateau by checking your average weight and measurements over 2–3 weeks. If they are truly flat, audit consistency: protein, steps, sleep, and actual food portions. If those are solid, create a small adjustment—slightly reduce calories (for example, 150–200 per day) or add 1,000–2,000 daily steps. Avoid drastic changes; small tweaks are easier to maintain.