No tea, no trick—fat loss happens when you maintain a calorie deficit long enough, while protecting muscle and managing hunger. Start small, keep it repeatable, and let consistency do the heavy lifting. PMC+1 1) Set a modest calorie deficit Aim for ~200–500 kcal/day. Smaller, steady deficits are easier to adhere to and still add up over weeks. Many clinical programs historically use ~500 kcal/day; beginning at the lower end improves sustainability—especially if you train. Track your weekly average weight and adjust only after 2–3 weeks without progress. JAMA Network+1 2) Eat more protein—1.8–2.2 g/kg/day Higher protein helps control appetite and preserves lean mass in a deficit. Evidence suggests benefits up to ~2.2 g/kg/day, with very effective outcomes during energy restriction at the higher end of the range. Distribute across 3–4 meals. (Great sources: fish, lean meats, eggs, Greek yogurt/skyr, tofu/tempeh, legumes.) PubMed+2PubMed+2 - Why this range? A meta-analysis found protein benefits for strength/FFM up to ~1.6 g/kg with an upper 95% CI near 2.2 g/kg; during energy deficits, RCTs show higher intakes (e.g., ~2.4 g/kg) preserve/boost lean mass while losing more fat. Physique-sport guidance often lands in ~1.8–2.7 g/kg. PubMed+2PubMed+2 3) Lift weights, then layer in cardio you’ll actually do Resistance training during a deficit helps keep fat-free mass and improves body composition. Pair it with weekly aerobic work for health and extra calorie burn: 150–300 min/week moderate (or 75–150 min vigorous) plus 2+ days/week of muscle-strengthening. CDC 4) Make hunger management automatic

Everyone wants fast results — and honestly, who doesn’t? But when it comes to fat loss, “fast” can either mean effective or short-lived, depending on how you approach it. Let’s break down what actually works, based on science — not trends. 🧠 The Simple Truth Fat loss only happens when you’re in a calorie deficit — meaning you burn more energy than you consume.No detox tea, supplement, or “fat-burning workout” can override this basic principle. But here’s the part most people miss: The fastest sustainable way to lose fat isn’t about eating as little as possible — it’s about creating the largest deficit you can maintain consistently. ⚙️ Step-by-Step: The Smart “Fast” Approach 1. Create a Moderate Calorie Deficit (~20–25%)This usually leads to losing about 0.5–1% of body weight per week.Go too aggressive (>30% deficit), and you’ll lose muscle, energy, and motivation.📘 Reference: Hall et al., 2012, The Lancet Obesity Series 2. Eat High Protein (2–2.5 g per kg of body weight)Protein preserves muscle, increases satiety, and slightly boosts metabolism.📘 Reference: Helms et al., 2014, JISSN 3. Strength Train 3–5x/WeekResistance training signals your body to hold onto lean mass while losing fat — meaning more of the weight you drop comes from fat, not muscle.📘 Reference: Morton et al., 2018, British Journal of Sports Medicine 4. Move More Outside the GymNon-exercise activity (steps, fidgeting, standing, walking) can make up a massive part of your daily burn.💡 Aim for 8,000–10,000 steps/day as a baseline.📘 Reference: Levine, 2002, Science 5. Sleep & Stress Matter More Than You ThinkPoor sleep and chronic stress raise cortisol, which can blunt fat loss and increase hunger.📘 Reference: Spiegel et al., 2004, Annals of Internal Medicine