Healthy, evidence-based facts
Protein helps you stay full
A higher-protein pattern preserves lean mass during weight loss
- Target ~1.6–2 g protein/kg per day
- Spread protein across meals
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Healthy, evidence-based facts
Fiber = fullness
Fiber adds volume and slows digestion for fewer calories
- Aim ~25–38 g/day
- Fruits, veg, beans, whole grains
Healthy, evidence-based facts
Drink water, not sugar
SSBs are strongly tied to weight gain; swap for water/tea
- Even juice is mostly sugar
- Carry a bottle; sip before meals
Healthy, evidence-based facts
Sleep 7+ hours
Short sleep disrupts appetite hormones (ghrelin/leptin)
- Consistent schedule
- Dim screens pre-bed
Healthy, evidence-based facts
Move most days
Activity supports loss and helps maintain it
- 150 min/wk moderate + 2× strength
- Start with brisk walks
Healthy, evidence-based facts
Balanced deficit
Gradual loss (0.5–1 kg/week) is more sustainable
- Usually ~300–500 kcal/day deficit
- Adjust weekly using progress
Healthy, evidence-based facts
Track to stay on track
Brief daily logging correlates with better results
- Log meals & steps in DiEtY
- Small daily check-ins
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