Key takeaways
- Use a moderate deficit.
- Protect strength and protein.
- Judge weekly trends.
Create the smallest effective deficit
Start with a modest reduction you can sustain. Keep protein, vegetables and satisfying meals high enough that the plan still feels like normal life.
Protect performance
Continue strength training and use walking or easy cardio to increase activity. Judge progress from several weeks, not a single weigh-in.
- Track a weekly weight average.
- Keep two to four strength sessions.
- Plan flexible meals.
- Adjust only after a clear trend.
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Use judgement
This is general education, not individual medical advice. Stop and seek qualified help for pain, illness, unusual symptoms or concerns about suitability.