Weight Loss Calculator | Personalized Diet Plan Creator

Initial rapid weight loss is primarily water and glycogen, not fat. As your body adapts to fewer calories, it becomes more efficient, requiring periodic adjustments to your plan. Additionally, a smaller body requires fewer calories to maintain, naturally slowing progress if calorie intake remains constant.

Focus on foods with high satiety value: protein (increases fullness hormones), fiber-rich vegetables (adds volume with few calories), and foods with high water content. Distribute your calories evenly throughout the day, drink plenty of water, and ensure adequate sleep, which regulates hunger hormones. Start with a moderate deficit rather than an extreme one.

While both are important for health, diet typically has a greater impact on weight loss. Creating a 500-calorie deficit through diet is generally easier than burning 500 extra calories through exercise. The most successful approach combines both: diet for creating the deficit and exercise for preserving muscle mass, improving body composition, and enhancing overall health.