Weightloss Solution (1 Month Plan)

🥗 Nutrition Plan

• Calorie Deficit:
  Aim to consume fewer calories than you burn each day. Use a calorie calculator to estimate your needs and reduce intake by 400–600 kcal/day for safe fat loss.
  

• Balanced Diet (40/30/30 Rule):
  Structure meals with 40% carbs (mostly complex), 30% protein (lean sources), and 30% healthy fats. This keeps energy stable and supports muscle retention.

• Whole Foods Only:
  Base your diet on natural foods like vegetables, fruits, legumes, whole grains, lean meats, eggs, nuts, and seeds. Avoid processed, packaged, and fried foods.

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• Cut Sugar & Junk:
  Eliminate sugary drinks, snacks, pastries, and fast food. These spike insulin, add empty calories, and sabotage your weight loss goals.

• Hydration (2.5–3L Daily):
  Drink plenty of water to aid digestion, reduce cravings, and keep metabolism active. Start your day with a glass of water and sip regularly throughout.

• Meal Timing:
  Eat 3 main meals with 1–2 light snacks in between. Try to maintain a consistent eating schedule to regulate hunger and energy levels.

• Portion & Mindful Eating:
  Control serving sizes and avoid second helpings. Eat slowly, chew properly, and stop when 80% full to prevent overeating.
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