✓ Accepted Answer
For people who want to lose weight sustainably, extreme diets and cleanses rarely work long-term. Most people regain the weight because the diet was too restrictive to maintain.
What does work long-term: create a modest calorie deficit of 300-500 calories daily. This leads to roughly 0.3-0.5kg loss per week — slow, but sustainable. You can achieve this by reducing portion sizes, reducing liquid calories (juice, alcohol, sugary drinks), and increasing vegetables which add volume without many calories.
Protein is your best friend for weight loss. It's the most satiating macronutrient, it preserves muscle during weight loss, and the body uses more energy to digest it. Aim for 25-30g of protein at each meal.
Weigh yourself weekly, not daily, and take the average. Daily fluctuations from water, food volume, and hormones can be 1-2kg in either direction and don't reflect fat changes. A weekly average shows the real trend.
by thabogumede52908
· 72 upvotes