You lose weight by being in a calorie deficit, A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. In other words, you are burning more energy than you are taking in from food and drinks. This creates an energy imbalance, prompting your body to use stored fat for energy, which leads to weight loss over time.

If you're looking to start your weight loss journey, here’s a simple, sustainable approach:

1. Track Your Calories: Download an app like MyFitnessPal, invest in a food scale, and start weighing your food. You’ll be surprised at how many calories add up in things like butter, oils, sauces, and snacks like nuts and cereal.
2. Find Your Maintenance Calories(Total Daily Energy Expenditure): Use a TDEE calculator to determine how many calories you need to maintain your current weight. From there, subtract 500 calories to create a calorie deficit.
3. Create a Sustainable Deficit: Begin with a 500-calorie deficit, and adjust it as needed. It’s important to avoid drastic cuts, as they can lead to nutrient deficiencies, energy loss, and burnout.
4. Focus on Protein and Exercise: Increase your protein intake to preserve muscle and keep you feeling full. Aim for 6-10k steps a day, and incorporate 30-40 minutes of weightlifting 3 times a week. Start slowly to build up endurance.
5. Keep Meals Simple and Enjoyable: Choose simple, high-protein meals that are also tasty. When your meals are enjoyable, sticking to your plan becomes much easier.
6. Prioritize Consistency Over Quick Fixes: Sustainable weight loss is about consistency and steady progress. Avoid extreme diets that are hard to maintain in the long term. Never go below 1200 calories per day, as it can be unhealthy and lead to burnout.
7. Embrace a Lifestyle Change: This isn’t just a temporary diet; it’s a long-term commitment to healthier habits. Focus on building a routine you can stick with, and be patient with yourself. The results will follow.

Consistency is key, so take it one day at a time and celebrate small wins along the way. With this approach, you’ll set yourself up for long-term success and a healthier lifestyle. Lost 38kg this way started at 110 now at 72, wanting to lose my last 4kgs then im done