FAQ's

To lose weight, you must be in a calorie deficit, meaning you burn more calories than you consume. This can be achieved by: 

• Controlling portion sizes and making mindful food choices.
• Increasing physical activity to burn more energy.
• Combining a balanced diet with regular exercise for the best long-term results. 

Health experts generally recommend aiming for a gradual and steady weight loss of 1 to 2 pounds (0.5 to 1 kilogram) per week. While faster weight loss can occur initially (due to losing water weight), a slow and steady approach is more sustainable and less likely to involve losing muscle mass. 

Your body weight can fluctuate due to many factors, including fluid retention, hormonal changes, and the amount of food in your system. If you are also exercising, you may be building muscle mass while losing fat, which can cause the scale to stall. Don’t rely solely on the scale; track progress through measurements, progress photos, and how your clothes fit. 

There is no single best diet for everyone. The most effective plan is one you can stick with long-term. Sustainable diets emphasize whole foods like fruits, vegetables, whole grains, and lean protein. It is important to find an eating plan that fits your lifestyle, budget, and personal preferences. 

No, neither carbohydrates nor fats inherently cause weight gain. The key factor is total calorie intake. Both macronutrients are essential for a healthy body, but the type and amount matter. Refined carbs and processed fats are less healthy than whole-food sources. A balanced intake of protein, fat, and complex carbohydrates is recommended. 

Skipping meals is not an effective long-term weight loss strategy. It can lead to increased hunger, which can cause overeating later. It can also slow down your metabolism. Eating balanced meals throughout the day can help manage hunger and keep your energy levels steady.

Many processed “diet” or low-fat foods are loaded with added sugar to make up for the flavor lost from fat reduction. These products often provide excess calories and sugar without satisfying hunger, leading to overconsumption. Choosing naturally low-fat, nutrient-dense whole foods is a better strategy. 

Any physical activity that you enjoy and can do consistently is the “best” exercise. A combination of cardio (aerobic exercise) and strength training is ideal. Cardio burns calories, while strength training builds muscle mass, which helps boost your metabolism. 

While you can lose weight by reducing calories alone, exercise significantly increases your calorie burn and provides numerous other health benefits, including improving mood and sleep. Regular physical activity is crucial for maintaining weight loss in the long run. 

No, “spot reduction” is a myth. You cannot choose where your body loses fat from. When you lose weight, you lose fat from all over your body. Exercises like sit-ups will strengthen your abdominal muscles, but they will not eliminate belly fat on their own. 

Lifestyle and mindset

Getting enough quality sleep is very important. Sleep deprivation can disrupt hormones that regulate appetite, making you feel hungrier and less satisfied. Aim for at least 7 hours of sleep per night. 

It is normal to hit a weight loss plateau after a few months. Your body adapts to a lower calorie intake and exercise routine. To overcome a plateau, you can try adjusting your calorie intake or changing your exercise routine. 

Successful, long-term weight loss requires a permanent lifestyle change, not a temporary diet. Staying motivated can be easier by: 

Finding your inner drive and listing your personal reasons for wanting to lose weight.