Losing fat right: calories and pace

Fat loss needs a calorie deficit: −300 to −500 kcal below maintenance. A safe pace is 0.5–1% of body weight a week (0.4–0.8 kg at 80 kg). Faster costs muscle, strength and energy.

• High protein: 1.8–2.4 g/kg — keeps you full and protects muscle.
• Strength training 2–4 times a week (the key to keeping muscle).
• 8–10k steps a day + cardio if you like.
• Plenty of vegetables, fibre and water; no sugary drinks.
• Sleep 7–9 hours — short sleep raises appetite.

Supplements: protein (isolate), optionally creatine (protects muscle), a multivitamin. A 'fat burner' doesn't work without a deficit.