How to lose weight correctly

Weight loss is boring: a slight energy deficit, enough protein, strength training, and time. Everything else is just details that mainly affect whether you can stick to the process.

The only mandatory condition

Fat is lost when more energy is expended than consumed. Any diet that works does so through this mechanism, regardless of what is written on the cover. Keto, intermittent fasting, and "no carbs after six" yield results only to the extent that they reduce intake.

Therefore, the first step is not choosing a diet, but understanding your own calorie needs and how much you are currently consuming.

How large the deficit should be

A reasonable guideline is 0.5–1% of body weight per week. At 80 kg, this is 400–800 grams, which usually corresponds to a deficit of 300–600 kcal per day.

The temptation to speed up is understandable but comes at a high cost. With a large deficit, the proportion of muscle mass loss increases, spontaneous activity drops more sharply, and sleep and mood deteriorate—along with the likelihood of reaching the goal. Rapid weight loss almost always means not "more effective," but "a smaller portion of what was lost was fat."

Protein is the second most important thing

In a deficit, the body looks for things to break down, and muscles are a candidate. A sufficient amount of protein combined with strength training shifts losses toward fat.

A practical guideline for those losing weight is 1.6–2.2 g of protein per kilogram of body weight. An additional effect: protein provides better satiety than fats and carbohydrates, making the same deficit easier to tolerate.

Strength training, not just cardio

Cardio burns calories during the session. Strength training gives the body a reason to preserve muscles that it would otherwise break down. For body composition, the second task is more important: a kilogram of muscle not only looks different but also participates in energy expenditure constantly.

This does not mean you need to go to the gym five times a week. Two short strength sessions and regular daily activity are enough to change the result.

Sleep and things that seem minor

Lack of sleep increases appetite and cravings for high-calorie food—this is one of the few things that is consistently reproduced in studies. A week of five hours of sleep can negate a careful deficit.

The same applies to liquid calories. Sugary drinks, coffee with syrup, and alcohol provide energy without providing satiety, and most often they turn out to be the difference that a person cannot explain.

What not to do

• Starve. A sharp reduction provides quick weight loss due to water and glycogen, followed by a rebound and increased appetite.
• Eliminate entire food groups "just in case." The narrower the diet, the harder it is to stick to it and the more likely a micronutrient deficiency becomes.
• Weigh yourself every day and draw conclusions. Weight fluctuates by 1–2 kg due to water, salt, and intestinal contents. It makes sense to look at the weekly average.
• Believe in "fat burners." There are no supplements with a proven, significant effect on body composition.

How to know if everything is going right

Weight is decreasing by an average of 0.5–1% per week, strength during workouts is not dropping, sleep and mood are fine, and you can imagine yourself following this diet for the next six months. If at least one point is not met, the deficit is likely too large.

Count it from a photo

Frequently asked questions

How many kilograms per week is it safe to lose?

A reasonable guideline is 0.5–1% of body weight per week: for 80 kg, this is 400–800 grams. Faster weight loss increases the proportion of muscle mass lost and the likelihood of quitting.

How much protein is needed for weight loss?

A practical guideline is 1.6–2.2 g per kilogram of body weight per day. This amount, combined with strength training, helps preserve muscle and makes a calorie deficit more tolerable due to better satiety.

Is it possible to lose weight without exercise?

Yes, weight decreases due to a calorie deficit. However, without strength training, a larger portion of the loss will not be just fat, and the final body composition will be worse at the same weight on the scale.

Why is my weight stuck?

Most often, there is no actual deficit: caloric intake is underestimated, especially regarding oils, sauces, and beverages. Less frequently, it is water retention, which masks fat loss for several weeks. You should start with a week of honest tracking.

Read next

• Calorie deficit: how to calculate it and how to hold it — A calorie deficit is the one thing without which weight does not come down.
• Types of diets — When comparing diets in studies, an inconvenient result emerges: the difference between them is smaller than the difference between the people who follow them and those who do not.
• Daily calorie intake — There is no universal norm: it depends on weight, height, age, sex, and activity level.

This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.

Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.