Healthy weight lose: what you should know

Losing weight can improve your health, boost your energy, and help you feel more confident. But not all weight loss methods are safe or effective in the long run. To protect your health and keep the results, it’s important to understand how weight loss really works — and what makes it healthy.

1. How Weight Loss Works

To lose weight, your body must burn more calories than it takes in. This is called a calorie deficit. Your body uses calories for energy — not just for movement, but also for basic functions like breathing, digestion, and maintaining body temperature.

When you eat fewer calories than your body needs, it starts to use stored energy — first from glycogen and fat, and sometimes even muscle tissue. This is why how you lose weight matters just as much as how fast.

2. Healthy Weight Loss Rate: 0.5–1% per Week

A healthy and sustainable rate of fat loss is around 0.5 to 1% of your body weight per week. For example:

If you weigh 80 kg, that’s around 0.4 to 0.8 kg per week.
If you weigh 100 kg, that’s around 0.5 to 1 kg per week.

This slow and steady approach gives your body time to adapt. It helps prevent extreme hunger, hormonal changes, and mood swings, and makes it easier to keep the weight off.

3. Why a Big Calorie Deficit Is a Bad Idea

Some people try to lose weight faster by eating much less — but that can be risky. A very low-calorie diet might give quick results at first, but it also increases the chance of:

Muscle loss
Slower metabolism
Low energy and poor training performance
Nutrient deficiencies
Rebound weight gain (yo-yo effect)

When your body loses muscle, your metabolism slows down, and you burn fewer calories even at rest. That’s why many people regain weight after a very strict diet.

4. The Role of Strength Training

To avoid losing muscle, it’s important to do resistance training (strength training) during weight loss. This tells your body to keep muscle and burn fat instead.

Strength training also improves body shape, posture, and metabolism. Even just 2 sessions per week of weight training can make a big difference.

5. Protein: The Most Important Nutrient for Fat Loss

During weight loss, protein is your best friend. Here’s why:

It protects your muscle during a calorie deficit.
It reduces hunger and helps you feel full.
It supports recovery after training.

Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day. For example, someone who weighs 70 kg should eat 112–154 grams of protein per day.

Good sources include: chicken, fish, lean beef, eggs, cottage cheese, Greek yogurt, tofu, tempeh, legumes, and protein powder.

6. There Are No “Bad” Foods

Many people think they must avoid sweets, bread, or fast food completely. But there are no bad foods — only bad diets.

What matters most is:

Your total calorie intake
Your protein intake
Getting enough vitamins, fibre, and healthy fats

You can eat your favorite foods in moderation and still lose fat — as long as you are in a calorie deficit and meet your nutrient needs.

Final Tips

Be consistent, not perfect.
Don’t rely only on the scale — track your progress with photos, measurements, or how your clothes fit.
Be patient. Real, lasting fat loss takes time.
Focus on habits, not quick fixes.

And if you don’t know how to start, or you’ve already tried to lose some weight without success, send us a message. Our Weight Loss Program will help you get rid of unwanted weight for good.

Healthy weight lose: what you should know

1. How Weight Loss Works

2. Healthy Weight Loss Rate: 0.5–1% per Week

3. Why a Big Calorie Deficit Is a Bad Idea

4. The Role of Strength Training

5. Protein: The Most Important Nutrient for Fat Loss

6. There Are No “Bad” Foods

Final Tips

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