Lose weight the right way with this evidence-based, step-by-step approach to sustainable fat loss.
Use FitFlow to determine your TDEE based on your stats and activity level. This is your calorie maintenance level.
Subtract 300-500 calories from maintenance for safe weight loss of 0.5-1 lb per week. Avoid extreme deficits that cause muscle loss.
Eat 1.6-2.2g protein per kg bodyweight to preserve muscle mass during the deficit. Scan meals with FitFlow to track protein.
Lift weights 3-4 times per week to maintain muscle. Muscle preservation keeps metabolism high during weight loss.
Weigh yourself daily and use FitFlow's weekly average feature. Take progress photos monthly. Weight fluctuates — trends matter.
If weight stalls for 2+ weeks, reduce calories by 100-200 or add 1-2 cardio sessions. FitFlow analytics show when to adjust.
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