Here’s a simple, effective weight loss plan you can start immediately. I’ll keep it practical and sustainable.
🔥 Step 1: Set a Realistic Goal
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Aim to lose 0.5–1 kg (1–2 lbs) per week
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That requires roughly a 500–750 calorie daily deficit
🥗 Step 2: Nutrition Plan (80% of Results)
✅ Focus On:
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Lean protein (chicken, fish, eggs, tofu, Greek yogurt)
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Vegetables (half your plate)
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Whole grains (brown rice, oats, quinoa)
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Healthy fats (avocado, nuts, olive oil)
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Plenty of water (2–3 liters/day)
❌ Limit:
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Sugary drinks
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Processed snacks
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Fast food
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Alcohol (very high calorie)
🥣 Simple Daily Meal Structure
Breakfast
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Eggs + vegetables
OR -
Greek yogurt + berries + nuts
Lunch
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Protein + vegetables + small portion carbs
Dinner
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Protein + vegetables
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Keep carbs lighter at night (optional but helpful)
Snacks (if needed)
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Apple + peanut butter
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Protein shake
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Handful of almonds
🏋️ Step 3: Exercise Plan (Fat Loss + Muscle Retention)
Strength Training (3–4x/week)
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Squats
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Push-ups
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Lunges
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Rows
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Shoulder press
Cardio (2–3x/week)
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Brisk walking (30–45 min)
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Cycling
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Swimming
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HIIT (optional)
Goal: 8,000–10,000 steps daily
😴 Step 4: Sleep & Lifestyle
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7–9 hours sleep nightly
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Manage stress (walking, meditation)
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Track progress weekly (not daily)
📊 Example Weekly Schedule
Mon: Strength
Tue: Walk
Wed: Strength
Thu: Cardio
Fri: Strength
Sat: Light activity
Sun: Rest
💡 Extra Fat Loss Tips
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Eat protein at every meal
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Eat slowly (20 minutes per meal)
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Stop at 80% full
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Meal prep to avoid bad choices
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Don’t drink your calories
If you’d like, tell me:
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Age
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Gender
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Height
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Weight
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Activity level
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Goal weight
And I’ll calculate a personalized calorie target and macros for you.