How do you lose weight healthily?

The foundation: a moderate calorie deficit

A calorie deficit is the non-negotiable prerequisite for fat loss (Hall, 2018). The scientific literature on natural body composition recommends losing 0.5 to 1 percent of body weight per week (Helms et al., 2014). In practice, that range is achieved with a deficit of roughly 300 to 500 kilocalories below your individual daily requirement.

Protein protects your lean body mass

In a calorie deficit, the body also breaks down muscle mass if it lacks a sufficient training stimulus and enough building material. During dieting phases, higher protein intakes (around 1.8 to 2.4 g/kg of body weight) combined with strength training are frequently discussed in connection with preserving fat-free mass (Helms et al., 2014).

The three key levers

Why crash diets so often fail

The long-term study by Fothergill et al. (2016) on former contestants of the TV show "The Biggest Loser" shows that very aggressive weight loss can lead to lasting downward adaptations of resting metabolic rate. The slowed energy expenditure after the diet ends sets the stage for regaining weight — the classic pattern of the yo-yo effect. In practice, a moderate approach combined with strength training is usually the preferred route.