Fat Loss

Fat loss comes down to using more energy than you take in over time. Every diet that works, works by that mechanism, whatever else it claims.

A step by step method for setting a deficit: estimate maintenance, pick a rate you can hold, set protein, and adjust from real data rather than guesswork.

Building muscle while losing fat is real, but it is slow and only works well for certain people. Here is who it suits and how to set it up.