Most weight loss advice is either obvious or unreliable. Here is what the evidence actually says works.
Whether the approach is low-carb, Mediterranean, intermittent fasting or any other diet, the mechanism is the same: consuming fewer calories than you burn. The approach that achieves this while being sustainable for the individual is the right one.
High-protein diets reduce hunger, preserve muscle mass during weight loss, and have a higher thermic effect (more calories burned digesting them). Aim for 1.2-1.6g protein per kilogram of body weight daily.
Sleep deprivation increases hunger hormones (ghrelin) and reduces satiety hormones (leptin), making adherence to a calorie deficit significantly harder. Poor sleep alone can undermine weight loss progress.
People who track food intake consistently lose more weight than those who do not. Use our free food diary and weight loss meal plan to track daily.