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Start Here
If you read only one thing on this site, read this. It's the shortest path from "I want to lose weight" to "I'm losing weight."
The five things that actually matter
- A calorie deficit. Eat less than you burn. Every diet that ever worked, worked through this.
- Protein. 1.6 g per kg of bodyweight, daily. Protects muscle, kills hunger.
- Strength training. Three sessions a week. Tells your body to keep its muscle.
- Walking. 8,000+ steps a day. The cheapest, most effective fat-loss tool there is.
- Sleep. Seven hours minimum. Skip this and the rest doesn't work.
What to ignore
- Detox teas, cleanses, and "fat-burning" pills.
- Anyone selling a 7-day transformation.
- Carb-fearing or fat-fearing dogma — both are just calories in different shirts.
- The scale's daily reading. Use weekly averages instead.
Your first month
Week 1: Track every bite for seven days. No changes yet — just measure your starting point.
Week 2: Calculate maintenance calories (bodyweight in lb × 14). Subtract 20%. That's your target.
Week 3: Add three strength sessions and a daily step goal. Hit your protein target every day.
Week 4: Reassess. Weekly weight average should be down 2–4 lb. If not, audit liquid calories first.
Where to go next
- Calorie Deficit Explained
- Intermittent Fasting for Beginners
- 15 Best Foods for Weight Loss
- Breaking a Weight Loss Plateau
Ready for extra support?
See our honest breakdown of the best weight loss supplements — and why CitrusBurn stands out.