Fat loss starts in the kitchen. Here's how to approach nutrition without extreme dieting.

Calorie Deficit You need to consume fewer calories than you burn. A moderate deficit of 300–500 calories is sustainable.

Protein First Keep protein high to preserve muscle mass during a cut. Aim for lean sources like chicken, fish, and legumes.

Whole Foods Focus on minimally processed foods — vegetables, fruits, whole grains, and healthy fats.

Hydration Drink plenty of water. Sometimes thirst masquerades as hunger.

Flexibility Allow room for treats. An 80/20 approach keeps you sane and consistent long-term.