Have you ever wondered why? moderate calorie deficit, adequate protein intake, and strength training help you achieve the best results? If you want fat burning and muscle mass preservation to be sustainable, it is important to rely on science:
- Strength training keeps your muscles working, which increases daily calorie expenditure and supports fat breakdown.
- Adequate protein intake helps maintain muscle mass even when you are in a deficit.
- A moderate calorie deficit combined with regular exercise helps burn fat, not muscle.
Think about what goals motivate you, and whether you are ready to create habits that will last in the long term.
Important Points
- Maintain a moderate calorie deficit to burn fat without losing muscle.
- Eat enough protein to support muscle maintenance and recovery.
- Do regular strength training, which helps build and maintain muscle mass.
- Don't be afraid of carbohydrates and fats, choose high-quality sources and balanced amounts.
- Add cardio and active movement to your daily life to increase calorie expenditure.
- Drink enough water and consume fiber to support digestion and energy.
- Pay attention to sleep and stress management, as they strongly affect results.
- Set realistic goals and focus on the process to stay motivated and avoid burnout.
Calorie deficit
Deficit calculation
If you want to successfully lose body fat, you need to create a calorie deficit. This means that you consume fewer calories than your body needs per day. The easiest way to find an appropriate deficit is to calculate your daily energy expenditure (BMR + activity) and reduce it by about 10–20%. For example, if your daily expenditure is 2500 kcal, you could start with 2000–2250 kcal. This moderate deficit will help you lose weight without putting too much stress on your body.
Tip: Use a calorie calculator or food diary to track your intake. This will help you stay on track and avoid over-restricting yourself.
Preventing muscle loss
Burning fat and maintaining muscle mass go hand in hand if you do things wisely. You don't want to lose muscle, because muscle is what gives your body shape and helps you burn more calories. To do this, it's important to keep your protein intake high enough - about 2.2–3.0 g of protein per kilogram of body weight per day. Carbohydrates also play a role, as the body uses them as a source of energy and so it does not have to break down muscle. Fats should make up 20-30% of your daily calories, as they support the production of hormones necessary for muscle maintenance.
- Consistent strength training helps maintain muscle mass.
- Eat a variety of foods and choose high-quality foods.
- Don't forget about adequate sleep and recovery.
Too large a deficit
It may be tempting to create a very large calorie deficit to see results faster. In fact, this can actually be detrimental. If you cut calories too much, your body will start to draw energy from your muscles. This slows down your metabolism, reduces strength, and can lead to fatigue. Too little fat intake negatively affects hormones like testosterone, which are important for maintaining muscle mass. Research shows that maintaining a moderate deficit—about 0.5% to 1% of your body weight per week—is most effective.
Please note: Rapid weight loss does not always mean fat loss. Often, you are losing water and muscle mass instead.
By choosing a conscious and moderate approach, you will support both fat burning and muscle preservation, achieving results that last long.
Protein intake
Required quantity
If you want your muscles to stay strong while you're losing weight, you need to pay attention to your protein intake. Most experts recommend consuming around 1.6–2.2 grams of protein per kilogram of body weight per day. For example, if you weigh 70 kg, you should eat 112–154 grams of protein per day. This amount will help you maintain muscle mass when you're in a calorie deficit.
Tip: Divide your daily protein intake over several meals to better support muscle recovery and growth.
If you are active and do strength training, your protein needs may be even higher. Some athletes and fitness enthusiasts consume up to 2.5-3 grams of protein per kilogram of body weight. You don't have to go all out right away. Start small and see how your body responds.
The role of protein
Protein is the main building block of your muscles. Eating enough protein can help you maintain muscle mass even when you're in a calorie deficit. This is especially important if your goal is to burn fat and maintain muscle mass. Protein also supports the immune system, helps keep you feeling full, and speeds up recovery after exercise.
Practical examples of protein-rich foods:
- Chicken fillet, turkey, lean beef
- Fish (salmon, tuna, cod)
- Eggs
- Low-fat curd, Greek yogurt, cottage cheese
- Legumes (lentils, beans, chickpeas)
- Tofu and tempeh
- Protein powder (if necessary)
Choosing one protein-rich food at each meal will make it easier to get your daily allowance. Try new recipes and combine different sources to keep your meals varied and tasty.
Note: If you eat too little protein, your body may start to break down muscle, especially if you are deficient. This slows down your metabolism and makes it harder to achieve the results you want.
If you keep your protein intake high enough, you support your body in the process of both burning fat and maintaining muscle mass.
Fats and their quality
The role of fats
Fats are not your enemy. In fact, your body needs fat to function properly. Fats provide energy, protect organs, and help your body absorb fat-soluble vitamins like A, D, E, and K. If you get your fat intake too low, you can experience hormonal problems, fatigue, and even difficulty concentrating. Fats also support brain function and help keep your skin and hair healthy.
If you want to burn fat and preserve muscle, don't be afraid of fats. Instead, choose the right fats and watch the amounts.
High-quality sources
Not all fats are created equal. Your diet should include more monounsaturated and polyunsaturated fats. They support heart health and help reduce inflammation in the body. The best sources are:
- Fatty fish (salmon, herring, trout)
- Rapeseed and olive oil
- Nuts and almonds
- Seeds (flax, chia, sunflower seeds)
- Avocado
Omega-3 fatty acids are especially important. They help reduce inflammation and support brain function. Try eating fatty fish at least twice a week or add flaxseed and canola oil to your diet.
Tip: If you feel like your fat intake is low, add a handful of nuts or seeds to your food.
You can find recommended amounts and sources in the table below:
| Type of fat | Recommended amount/proportion of energy | Main sources and recommendations |
|---|---|---|
| Total fat share of energy | 25–40% | Oils, butter, meat and dairy products |
| Saturated fatty acids | Up to 10% | Butter, cheese, meat, dairy products, palm and coconut fat |
| Mono- and polyunsaturated fatty acids | At least 2/3 of the total amount of fatty acids | Fish, nuts, seeds, rapeseed and olive oil |
| Polyunsaturated omega-3 fatty acids | At least 1% of energy, 200–250 mg per day | Fatty fish, rapeseed and flaxseed oil |
| Essential fatty acids | At least 3% of total energy | Sunflower seeds, nuts, soybeans, corn oil |
Saturated and trans fats
Saturated fats are found mainly in animal products such as butter, cheese and fatty meats. They can raise bad cholesterol levels if you eat too much of them. Try to keep saturated fat intake below 10% of your daily energy intake. Choose low-fat dairy products and lean meats instead.
Trans fats are the most harmful. They are found in processed foods, cookies, pastries, and fast food. Trans fats increase the risk of heart disease and should be avoided if possible.
Note: When choosing cooking oil, prefer canola or olive oil. Avoid daily use of palm and coconut fat.
By monitoring the quality and quantity of your fats, you support your health and help your body burn fat while preserving muscle mass. Fats are your allies if you choose wisely!
Carbohydrates
Required quantity
Carbohydrates are your body's main source of energy, especially when you're working out. If you want to burn fat and maintain muscle, you shouldn't cut carbs out of your diet. Instead, find the right amount that supports your goals and gives you the energy to exercise.
How to calculate your carbohydrate intake? Start by determining your daily calorie, protein, and fat intake. The carbohydrate intake comes from the remaining calories. For example:
- Calculate your daily energy needs (e.g. 2000 kcal).
- Determine protein (e.g. 2 g/kg body weight) and fat (e.g. 25–30% of calories).
- Subtract the calories from protein and fat from the total calories.
- Divide the remaining calories by 4 (1 g of carbohydrates = 4 kcal) - and you will get the amount of carbohydrates in grams.
Example: If you weigh 70 kg, eat 140 g of protein (560 kcal) and 60 g of fat (540 kcal), leaving 900 kcal or 225 g per day for carbohydrates.
If you are very active or exercise frequently, you need more carbohydrates. If you exercise less, you can reduce the amount slightly. Listen to your body - if you feel tired or your workouts become difficult, the reason may be that the amount of carbohydrates is too low.
Timing
Carbohydrate timing can give you an extra boost during your workout and speed up your recovery. You don't have to eat carbs only before or after your workout, but timing them wisely can help you perform better.
- Before exercise : Eat a light meal rich in carbohydrates 1–2 hours before exercise. For example, a banana, whole grain bread, or oatmeal. This will give you energy and help prevent fatigue.
- After your workout : Consume carbohydrates with protein to replenish energy and support muscle recovery. Good choices include yogurt with berries or rice with chicken.
Tip: If you train early in the morning and don't have time to eat, you can have a small banana or sports drink. This will help you get off to a better start.
Carbohydrates also support mental acuity and keep your mood stable. If you leave them out of your diet, you may experience fatigue, difficulty concentrating, and even cravings for sweets.
The role of carbohydrates in training and recovery
- Provides energy for intense exercise
- Accelerates recovery after exercise
- Keeps muscles full and strong
- Supports brain function and mood
If you choose whole grains, vegetables, fruits, and legumes, you'll get additional fiber and vitamins. Avoid excess refined sugar and sweets - they provide quick energy but don't support your long-term goal.
Please note: Carbohydrates will not make you fat if you choose the amounts consciously and exercise enough. Your body needs them to be strong and energetic!
Fat burning and muscle mass preservation
If you want to burn fat and maintain muscle mass effectively, you need to combine strength training, cardio training, and daily exercise. These three create a strong foundation that will help you achieve better results and keep your body healthy.
Strength training
Strength training is your best friend if you want to burn fat and maintain muscle mass at the same time. Muscle burns more calories than fat tissue – for example A pound of muscle burns about 10 calories per day , while the same amount of fat burns only 2-3 calories. When you build or maintain muscle mass, you speed up your metabolism and burn more energy even at rest.
Strength training helps you:
- Maintain and grow muscle mass even when you are in a calorie deficit.
- Increase daily calorie expenditure.
- To shape the body into a shapelier and stronger one.
I recommend doing strength training at least 2-4 times a week. If you are a beginner, start with full-body exercises. If you are more experienced, you can divide the workouts into different muscle groups. Use exercises that involve large muscle groups - such as squats, presses, pull-ups and chin-ups.
Tip: Don't be afraid of difficulty! If you choose a heavy enough load, you will get better results in terms of both fat burning and muscle mass preservation.
Cardio training
Cardio helps burn calories and supports heart health. When you combine it with strength training, you get the most benefit. Interval training, which alternates between intense and more relaxed periods, helps burn more calories and build muscle. For example, a study from the University of New Jersey found that cyclists who started their workout with intensity and ended with a more relaxed pace burned 10% more calories than those who did the opposite.
Benefits of cardio training:
- Increases calorie expenditure and supports fat burning.
- Improves endurance and cardiovascular health.
- Accelerates recovery from strength training.
Try to do cardio 2-4 times a week, depending on your goals and schedule. You can choose to run, cycle, swim or walk briskly. Add short bursts of intense activity in between to increase the effectiveness of your workout.
Daily movement
Burning fat and maintaining muscle mass is not just about exercise. Daily exercise also plays a big role. If you move more throughout the day, you burn more calories and support your metabolism. For example, choose the stairs instead of the elevator, take short walks, or use your bike to go to work.
Here are some simple ways to increase your daily activity:
- Take at least 8,000–10,000 steps every day.
- Get up every hour and move around a bit.
- Walk or bike to the store or work.
- Do light exercises at home, such as squats or push-ups.
Take note: Every move counts! Being active throughout the day supports fat burning and muscle maintenance, even if you don't always have time to exercise.
Summary
Combining strength training, cardio, and daily exercise is the best way to burn fat and maintain muscle mass. Studies show that this approach helps you burn more calories, maintain muscle, and improve body composition. Find a rhythm that suits you and enjoy the movement - that's how you achieve results that last!
Nutrition and lifestyle tips
Drinking water
Have you noticed that when you drink enough water, you feel more energetic? Water helps your body function properly. It supports your metabolism, helps eliminate waste products, and keeps your skin fresh. If you want to burn fat and maintain muscle, water is your best ally.
I recommend that you drink at least 1.5–2 liters of water every day. If you exercise a lot or the weather is hot, you need more. Start your morning with a glass of water. Always keep a water bottle handy - this way you won't forget to drink.
Tip: If you feel hungry, try drinking a glass of water first. The body often confuses thirst with hunger.
Water also helps you concentrate better. If you feel tired or have a headache, it could be because you're dehydrated. Drink regularly and make sure your urine is light yellow - this is a sign that you're getting enough fluids.
Fiber
Fiber is your digestive best friend. It helps keep you full and supports bowel function. When you eat enough fiber, your blood sugar stays more stable and your appetite is reduced. This makes it easier to burn fat.
It's a good idea to get at least 25–35 grams of fiber a day. You can get it from:
- Whole grains (oatmeal, whole grain bread, brown rice)
- Vegetables (broccoli, carrots, cabbage)
- From fruits (apples, pears, berries)
- Legumes (beans, lentils, chickpeas)
- From seeds and nuts
Note: If you increase your fiber intake, do so gradually and drink more water. This will help prevent bloating.
Fiber helps you feel fuller longer and also supports your gut microflora. Healthy digestion means better well-being and more energy.
Regularity of meals
Eating regularly helps keep your energy levels stable. Skipping meals can make you feel tired and increase your appetite. Eating frequently can help you control your portions and prevent overeating.
I recommend eating 3–5 times a day. Plan your day in advance:
- Breakfast gives you energy and starts your metabolism.
- Lunch and dinner should be balanced.
- Snacks help keep blood sugar stable.
Tip: If you know you're going to have a busy day, prepare snacks in advance. For example, pack fruit, nuts, or yogurt.
If you eat regularly, it will be easier for you to track your calories and avoid late-night snacking. Your body will get used to the rhythm and you will feel better.
Caffeine and green tea
Caffeine can be your secret weapon when you need an extra boost for a workout or just want to keep your energy up throughout the day. Moderate amounts of caffeine can help improve focus, increase alertness, and even increase fat burning. Coffee, black tea, and green tea are good choices. Green tea also contains antioxidants that support health and may help speed up your metabolism.
Tip: Drink a cup of coffee or green tea about 30-60 minutes before your workout. This can give you more energy and improve your performance.
It's important not to overdo it. Consuming too much caffeine can cause anxiety, sleep problems, or heart palpitations. Limit your caffeine intake to about 300–400 mg per day (that's 2–3 cups of coffee). Avoid caffeine late at night to prevent sleep disruption.
If you don't like coffee, try green tea. It's milder and contains less caffeine, but it still gives you energy. Green tea can also help control your appetite.
Sweet and processed foods
Sugary and processed foods may seem tempting, but they won't help you achieve your goals. They're often high in added sugars, trans fats, and empty calories. Eating too many sweets can cause blood sugar spikes and cravings. This makes it harder to burn fat.
Try limiting the following foods:
- Soft drinks and juices
- Cookies, candy, chocolate
- Pastries and cakes
- Fast food and ready meals
If you want something sweet, choose fruits or berries. They provide fiber and vitamins. If you have a big appetite, make yourself a healthy dessert at home, such as banana ice cream or a berry smoothie.
Note: Small sins from time to time will not ruin the result. It is important that the majority of your food is clean and unprocessed.
Home cooking
Cooking at home gives you control over what you eat. You can choose high-quality ingredients, measure portions, and avoid excess fats and sugars. When you cook your own food, you know exactly what's on your plate.
Cooking at home doesn't have to be complicated. Start with simple recipes. For example:
- Make vegetables and chicken fillets in the oven
- Make whole wheat pasta with vegetables
- Try oatmeal with berries for breakfast
Here are some of the benefits that cooking at home gives you:
| Advantage | Why is this useful? |
|---|---|
| More control | You can choose healthy ingredients |
| Fewer additives | Avoid excess sugars and fats |
| Cheaper | You save money compared to eating out |
Tip: Plan your weekly menu in advance. This way you'll save time and always know what to eat.
Once you get used to cooking at home, you'll soon notice that you'll feel better and achieve your goals more easily. Home-cooked food is often tastier and definitely healthier!
Sleep and stress
Have you noticed that when you're tired or stressed, your appetite increases and your motivation to exercise disappears? Sleep and stress affect your body more than you think. If you want to successfully burn fat and maintain muscle, you need to pay attention to these two factors.
Good sleep helps you recover, keeps your hormones balanced, and supports muscle growth. When you don't get enough sleep, your levels of the stress hormone cortisol rise. This can slow down fat burning and even promote fat storage in the belly area. At the same time, your levels of leptin, the satiety hormone, drop and your levels of ghrelin, the hunger hormone, increase. The result is bigger appetites and more difficulty controlling your eating.
Tip: Try to get at least 7-8 hours of sleep every night. If possible, go to bed and wake up at the same time every day. This will help your body get used to the rhythm and improve the quality of your sleep.
If you feel like your sleep tends to be poor, try these tips:
- Avoid screens (phone, computer, television) at least an hour before bedtime.
- Have a calming ritual before bed, such as reading a book or listening to quiet music.
- Keep the bedroom cool and dark.
- Avoid coffee, energy drinks, and large meals late at night.
Stress also affects your results. If you are constantly stressed, your body can start to store fat. It is easy to reach for sweets or junk food when you are stressed. Stress can also reduce your motivation to exercise or eat healthily.
Here are some simple ways to reduce stress:
- Take a short walk in the fresh air every day.
- Try breathing exercises or meditation.
- Spend time with friends and family.
- Find a hobby that brings you joy and helps take your mind off things.
| Problem | Solution |
|---|---|
| Poor sleep | Regular sleep routine, fewer screens in the evening |
| High stress | Walks, breathing exercises, hobbies |
Please note: If you feel that stress or sleep problems are lasting and interfering with your daily life, don't be afraid to ask for help. Talk to your family doctor or a specialist.
Good sleep and low stress levels will help you stay motivated, support recovery, and make it much easier to burn fat and maintain muscle mass. Take care of yourself - your body will thank you!
Psychology and habits
Process objectives
If you want lasting results, focus on process goals, not just the end result. A process goal means you focus on actions you can do every day. For example, “I will do three strength training workouts this week” or “I will eat protein with every meal.” These kinds of goals will help you feel a sense of accomplishment even if the weight doesn’t come off right away.
Tip: Write down your process goals. Put them in a visible place, like on your fridge or in your phone's notepad. This way you'll be reminded every day of what you want to achieve.
If you focus on the process, you will notice small victories. They will give you the motivation to keep going. You don't have to wait for a big change - every small step counts!
Mental toughness
Burning fat and maintaining muscle requires mental toughness. Sometimes there are days when motivation fades or you experience setbacks. This is where mental toughness comes in. It means you don't give up, you keep going even when things get tough.
How to develop mental resilience?
- Remind yourself why you started. Think about your goals.
- Don't let one bad day ruin your whole week.
- Learn from mistakes, don't punish yourself for them.
- Talk to friends or family members if you feel your motivation waning.
Please note: Everyone has difficult moments. The important thing is that you don't give up. Small steps lead to progress.
When you practice consistency, it eventually becomes a habit. Then you no longer have to make an effort every day, and a healthy lifestyle becomes a natural part of your day.
Realistic expectations
You are unique. Your body, lifestyle, and goals are different from others. Don't compare yourself to others, focus on yourself. Set realistic expectations for yourself. The weight may not come off every week. Sometimes the weight stays the same, but your body will still become stronger and healthier.
| Expectation | Reality |
|---|---|
| Rapid weight loss | A healthy pace is 0.5–1 kg per week. |
| Always motivated | Motivation fluctuates, consistency matters |
| Perfect nutrition | Small mistakes are allowed. |
Notice your progress beyond the numbers. Do you have more energy? Can you do more squats? Those are big wins too!
If you are patient and consistent, you will achieve your goals. Trust the process and enjoy the journey. Every day is a new opportunity to do something for yourself!
Common mistakes
Too large a deficit
Have you ever thought that the fewer calories you eat, the faster you'll lose weight? In fact, being in a calorie deficit that's too large can actually hinder your goals. If you cut calories too much, your body will start to draw energy from your muscles, not just fat. You'll feel tired, your energy will drop, and your motivation will fade.
Tip: Keep the deficit moderate – around 10–20% of your daily energy needs. This way you will preserve muscle and feel energetic.
Losing weight too quickly can also cause your metabolism to slow down. Your body will go into “saving mode” and your weight loss will stop. If you notice that you are constantly hungry, moody, or your workouts are becoming difficult, you may be in too big a deficit.
Insufficient protein intake
Protein is your muscles' best friend, especially when you're in a calorie deficit. If you eat too little protein, your body will start to break down muscle for energy. This may result in weight loss, but it will also make your body softer and less strong.
- The goal should be at least 1.6–2.2 g of protein per kilogram of body weight per day.
- Divide your protein intake over several meals to support muscle recovery.
If you're not sure if you're getting enough protein, try keeping a food diary. Write down what you eat and calculate your protein intake. If necessary, add more chicken, fish, eggs, cottage cheese, or plant-based protein sources to your diet.
Note: If you're vegetarian, choose legumes, tofu, tempeh, and nuts. These will help you get your daily allowance.
Cardio only
Many people think that cardio alone is enough to burn fat. In fact, cardio alone can do more harm than good if your goal is to maintain muscle mass. If you focus solely on running, cycling, or elliptical training, your body may start to break down muscle because there is no vigorous muscle stimulation.
| Error | Consequence | Solution |
|---|---|---|
| Cardio only | Muscle loss, slow metabolism | Add strength training 2–4x per week |
Strength training helps you maintain muscle mass, speeds up your metabolism, and makes your body more toned. If you're a beginner, start with simple exercises. As you become more experienced, increase the weight and choose more difficult exercises.
Tip: The best results come when you combine strength training and cardio training. This way you burn fat and maintain muscle!
Restricting fats or carbohydrates
Have you ever thought that the less fat or carbs you eat, the faster you'll lose weight? It sounds logical, but it can actually hinder your results. Your body needs both fat and carbs to function properly and get energy.
If you restrict fats too much, you may experience hormonal problems. Fats support hormone production, brain function, and vitamin absorption. If you leave them out of your diet, you may experience fatigue, difficulty concentrating, or even mood swings. Your skin and hair may become dry. Your immune system may also be compromised.
Cutting carbs may seem tempting, as many diets promise quick weight loss. In fact, your body needs carbs, especially when you're working out. Carbohydrates provide energy, support recovery, and keep your muscles full. If you cut them out, you may experience fatigue, headaches, or even irritability. Your workouts will be harder and your recovery will be slower.
Tip: Don't be afraid of carbs or fats! Find the right amount for you and choose high-quality sources.
Here are some signs that you may be restricting yourself too much:
- You feel constantly tired or weak.
- Your mood fluctuates or you are often irritable.
- Workouts seem hard and recovery takes a long time
- The skin becomes dry, hair falls out more
- Cravings for sweet or fatty foods
How to avoid this mistake?
- Add a little fat to each meal, such as olive oil, avocado, or nuts.
- Eat whole grains, vegetables, and fruits to get enough carbohydrates.
- Make sure that fats make up about 25–30% and carbohydrates make up 40–55% of your daily calories.
- Listen to your body – if you feel unwell, review your menu.
| Nutrient | Why necessary? | Good sources |
|---|---|---|
| Fats | Hormones, brain function, energy | Fish, nuts, seeds |
| Carbohydrates | Energy, recovery | Whole grains, fruits, vegetables |
Choosing a balanced diet will support both fat burning and muscle maintenance. Don't let fashion trends ruin your health - your body needs all the macronutrients!
Psychological burnout
Have you ever felt like your motivation is slipping away and everything seems too hard? This is psychological burnout. It can happen to anyone who sets high goals and wants results quickly. When you focus only on diet, exercise, and weight, your mind can get tired. You feel like you can’t keep going, even when you know what you should be doing.
How does burnout occur?
- You're setting too high expectations for yourself.
- You don't allow yourself any rest or pleasures.
- You constantly compare yourself to others.
- You focus only on results, not on the process.
If you find yourself constantly tired, in a bad mood, and no longer enjoying exercise, burnout could be the culprit. You may also have trouble sleeping, have an increased appetite, or lose your appetite altogether. You may start avoiding friends and social activities because you feel like all your energy is being spent on “living for the purpose.”
Notice the signs! If you feel constantly stressed, tired, or sad, take some time out. Your mental health is just as important as your physical health.
How to avoid burnout?
- Set realistic goals for yourself. Don't expect everything to change overnight.
- Allow yourself small pleasures. Sometimes a “cheat meal” or going out with friends can give you a new lease of life.
- Take breaks. Rest and recovery are part of success, not laziness.
- Focus on the process, not just the number on the scale. Notice the small wins – do you have more energy, are you sleeping better?
- Talk about your feelings. If you feel like you're losing motivation, share it with a friend or coach.
| Burnout sign | Solution |
|---|---|
| Constant fatigue | Take a day off, sleep more |
| Decreased motivation | Change your workout routine, try something new |
| Appetite or loss of appetite | Eat regularly, choose your favorite foods |
| Bad mood | Spend time with friends, take a walk |
Tip: You don't have to be perfect. Small mistakes are part of the journey. What's important is that you move forward and take care of yourself.
When you take care of your mental health, you will have more strength to achieve your physical goals. Listen to your body and mind. If you need it, take time out and ask for help. You are the most important! 😊
Practical tips
Daily movement
Have you noticed that small movements throughout the day can have big results? You don't always have to sweat it out in the gym to be active. Daily exercise helps you burn more calories and supports your goals.
Here are some simple tips to move more:
- Walk to work or school if possible.
- Use the stairs instead of the elevator.
- Take short walks after meals.
- Get up and stretch every hour.
- Play with children or pets outside.
Tip: Put a pedometer in your pocket or use a smartwatch. Try to get at least 8,000–10,000 steps every day. This will make exercise fun!
When you move more, you will feel more energetic and your body will thank you.
Food diary
Have you tried keeping a food diary? It's an easy way to get an overview of what and how much you eat. A food diary can help you spot habits that may be hindering your progress.
How to start?
- Write down everything you eat and drink. Be honest.
- Also note meal times and portion sizes.
- At the end of the day, check whether you are getting enough protein, fiber, and whether the portions are appropriate.
A food diary will help you:
- Track calories and macronutrients.
- Notice when cravings or overeating occur.
- Plan your meals better.
Note: You don't have to keep a diary forever. Sometimes a week is enough to get a good overview and make the necessary changes.
Cheat meal
Do you sometimes feel like eating something “forbidden”? A cheat meal can be part of your plan if you use it wisely. It can help you stay motivated and prevent burnout.
How to use a cheat meal?
- Plan in advance when and what you will eat. For example, choose one meal a week where you will allow yourself your favorite food.
- Enjoy it without guilt. One indulgent meal won't ruin your results.
- Make sure the rest of your meals are balanced and support your goals.
Tip: If you have a party or birthday coming up, make it your cheat meal. That way you can enjoy the moment and get back on track in the days to come.
If you use cheat meals consciously, it will help you stay consistent and keep your diet sustainable. Burning fat and maintaining muscle mass will become easier if you allow yourself a little break every now and then.
Professional help
Sometimes you feel like you've tried everything, but the results just aren't coming. Or you're confused about which diet or exercise plan is right for you. This is where professional help comes in. You don't have to do it all alone! Specialists can help you find the best path to your goals.
When should you consider seeking professional help?
- You don't know how to create a diet or exercise plan that suits you.
- You've tried different diets, but your weight stays the same or your health worsens.
- You feel like you're losing motivation and need support or advice.
- You have health problems, such as diabetes, thyroid disease, or food intolerances.
- You want assurance that your operations are safe and effective.
A nutritionist or personal trainer can help you set realistic goals. They can assess your current situation and needs. Together, you can create a plan that takes into account your lifestyle, preferences, and health. Often, a specialist will notice details that you might not notice yourself.
Tip: Don't be afraid to ask for help! Professional advice can save you time, nerves, and even money, as you avoid mistakes that could be costly later.
When you choose a nutritionist, you get a comprehensive overview of your diet. A specialist will help you find balance, teach you how to read food labels, and provide practical recipes. A personal trainer will show you the right exercise techniques, help you create a workout plan, and monitor your progress. Both will also support you mentally – motivating, encouraging, and helping you overcome difficulties.
Here is a small table to help you decide what kind of help you need:
| Concern or goal | Who to contact? |
|---|---|
| Dietary adjustment | Nutritionist, dietitian |
| Creating a training plan | Personal trainer |
| Health problems | Doctor, specialist |
| Staying motivated | Trainer, coach, psychologist |
If you feel stuck or just need reassurance that you're moving in the right direction, professional help is always a good option. You don't have to figure everything out on your own. Sometimes, just one meeting is enough to give you new momentum and clarity.
Please note: A good specialist will listen to you, take your wishes into account, and will not force you to do anything that is not right for you. If you feel that the cooperation is not working, feel free to find a new counselor.
If you want your journey to be safe, effective, and motivating, don't be afraid to turn to a specialist. This way, you'll reach your goals faster and healthier!
You are now equipped with the best tips!
- Maintain a moderate calorie deficit
- Eat enough protein and quality fats
- Do strength training and exercise every day.
- Drink water and add fiber to your diet
- Sleep well and learn to manage stress
Tip: Start small. Be consistent. If you need support, feel free to ask a specialist for help. Sustainable habits will get you there! 🚀
FAQ
How big should my calorie deficit be?
I recommend keeping your deficit at 10–20% of your daily energy needs. This way you will avoid muscle loss and feel energetic. Too much deficit will slow down your metabolism.
Do I need to weigh myself every day?
You don't have to, but it helps to get used to the right amount at first. Once you've learned by eye, you can make more free choices. Make sure there is a source of protein at every meal.
Will a cheat meal ruin my results?
One indulgent meal a week won't defeat your goals. It can actually help keep you motivated. The important thing is that the rest of your meals are balanced and support your plan.
How often should I exercise?
For best results, do strength training 2-4 times a week. Add cardio or daily exercise. Listen to your body and give yourself enough rest.
Do I need to be afraid of carbohydrates?
No need! Carbohydrates give you energy for training and recovery. Choose whole grains, vegetables, and fruits. Avoid excess refined sugar.
What to do if weight loss stops?
Review your diet and exercise. You may be eating more than you think or moving less. Try making small changes, like increasing your steps or watching your portions.
Do I need to use supplements?
If you eat a varied diet, you may not need supplements. Sometimes a protein or vitamin D supplement can help. Ask a specialist for advice if you are in doubt.
How to stay motivated for a long time?
Set small goals for yourself and celebrate your progress. Write down why you started. Talk to friends or find a workout buddy. Small wins will keep you on track! 🚀