2. A calorie deficit
To lose half a pound of body fat, the body needs a deficit of 3,500 calories, which you can achieve by burning calories through exercise or reducing caloric intake.
And a combination of both works best, ensuring that the body is getting enough nutrients during the weight loss phase.
However, an exact calorie deficit does not guarantee a fixed weight loss of half a kilo. Other factors such as sleep and hormones also affect the weight loss process.
Although a calorie deficit is important for weight loss, experts recommend eating no less than 1,200 calories per day.
If triking to calories intake is challenging, you can try Intermittent fasting and strat by an easy variant such as 16:08. And you like it. You can move to more challenging variants like the OMAD diet and the Warrior Diet.
