Healthy Weight Loss (2 -2.5 Kgs/month) Weight loss means reducing your total body weight. It typically comes from losing: Body fat (the main goal for most people) Water weight Sometimes lean muscle mass Core Principles of Weight Loss Here are the essentials that work , no matter which diet or program you choose: Calorie Deficit You must consume fewer calories than you burn . 1 pound of fat ≈ 3,500 calories. A safe, sustainable deficit is ~500 calories per day (aiming for ~1 pound per week). Nutrition Quality Focus on high-protein, high-fiber foods to stay fuller longer. Limit ultra-processed foods and sugary drinks. Movement & Exercise Strength training helps preserve muscle. Cardio burns extra calories and improves heart health. Daily activity (steps, chores) matters more than you think! Consistency & Patience Small changes repeated daily > big changes you can’t stick to. Example Daily Meal Approach Breakfast : Greek yogurt + berries + nuts Lunch : Grilled chicken s...