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The scale counts water, muscle and fat together. Fat is the part you actually want to lose.
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Eating about 300 to 500 calories under your daily burn is a steady, doable start.
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Aim for about 1.2 to 1.6 grams per kilogram of body weight a day while you lose.
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Simple strength moves tell your body to keep its muscle while fat comes off.
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Crunches don't burn belly fat. Your body picks the order, and stubborn spots go last.
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Measure every few weeks. A shrinking waist means fat is going, even if the scale stalls.
Losing body fat comes down to a steady calorie deficit, enough protein and strength training. Here's how to set it up and what to expect each week.
Tap below for the full page. Not medical advice; talk to your clinician about your care.