โ๏ธ Weight-loss program
1 Month Kick-start
Gentle start: 500 kcal daily deficit, ~2 kg/month.
โ500 kcal/day3 Month Program
Steady, sustainable loss of ~0.5 kg/week.
โ500 kcal/day6 Month Transformation
Build lasting habits with a moderate deficit.
โ600 kcal/day1 Year Lifestyle
Slow and steady lifestyle change, maintaining muscle.
โ400 kcal/day๐ก Tips
- Drink 8 glasses of water daily.
- Fill half your plate with vegetables.
- Walk 30 minutes a day.
- Prefer grilling and baking over frying.
- Sleep 7-8 hours โ it affects hunger hormones.
- Do not go below 1200 kcal per day without a doctor.
๐ My progress
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