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Healthy weight loss guidelines:
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Try it nowA calorie deficit means consuming fewer calories than you burn, forcing your body to use stored energy (fat) for fuel.
Always consult with a healthcare provider before starting any weight loss program, especially if you have underlying health conditions.
A calorie deficit forces your body to use stored fat for energy. Aim for 1-2 lbs per week for sustainable results.
A calorie deficit means eating fewer calories than your body burns. It is the fundamental requirement for fat loss, regardless of which diet you follow.
A deficit of 300–500 calories per day supports roughly 0.25–0.5 kg (0.5–1 lb) of fat loss per week, which is sustainable and helps preserve muscle. Larger deficits are harder to maintain.
Common reasons include underestimating calories eaten, water retention masking fat loss, and metabolic adaptation. Track honestly for 2–3 weeks before adjusting your target.