The 4 levers
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Energy balance: Aim for a modest 15–20% calorie deficit.
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Protein first: ~1.6–2.2 g/kg bodyweight supports satiety and muscle.
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NEAT: Non‑exercise activity (steps, standing, fidgeting) drives a huge chunk of expenditure. Target 8–12k steps/day.
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Training you’ll repeat: 2–4 weekly strength sessions + optional cardio you enjoy.
Simple weekly template
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Strength (3x): Full‑body A/B split (squat/hinge/push/pull/carry).
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Cardio (2x, optional): 30–40 min LISS or 8–10 rounds of short HIIT if well‑recovered.
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Mobility (daily 10 min): See our 10‑minute routine.
Sample day of eating
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Breakfast: Greek yogurt + berries + oats.
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Lunch: Chicken, roasted veggies, olive oil, rice.
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Snack: Protein shake + apple.
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Dinner: Salmon, potatoes, salad.
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Hydration: 2–3 L water; add electrolytes if training hard.
Habit checklist (pin to your fridge)
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Hit protein target.
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8–12k steps.
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Lift 2–4×/week.
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Sleep 7–9 hours.
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Track weight 3×/week (look at trend, not daily noise).
Pitfalls to avoid
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Chasing massive deficits — you lose adherence and muscle.
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Over‑relying on “fat‑burner” supplements. Basics work; pills don’t fix habits.
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Weekend wipe‑outs: a single 3,000‑cal dinner can erase a week’s deficit.
Refeeds & plateaus
If the trend stalls 2+ weeks, reduce average intake by ~150–200 kcal or add 2k steps/day. Refeed days (maintenance calories) 1–2×/week can help adherence and training.
Ready to start? Explore our Best Sellers built for recovery and consistent training.