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Ten minutes of walking and a glass of water is a real, proud start.
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Your daily burn minus 300 to 500 calories is your first gentle target.
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Protein at breakfast, water instead of soda, veggies at dinner.
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Short walks after eating are easy wins that add up fast.
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A 2 to 5 lb drop is common. Some is water, all of it is momentum.
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Get your calorie target with the free TDEE calculator.
How to start losing weight and build a diet plan that sticks: a simple 7-day plan with numbers, swaps and tiny habits you can start today.
Tap below for the full page. Not medical advice; talk to your clinician about your care.