4- Eat enough
The biggest mistake many people make when losing weight is eating too little and starving themselves. A moderate calorie deficit should be between 150 and 300 calories per day to lose weight healthily and avoid a yoyo effect.
In addition, a high deficit should be between 800 and 1000 calories a day. But you should be careful. With extreme diets like that, you could suffer from a nutrient deficiency, loss in bone density, disturbance in hormone production, and a higher yoyo effect risk.
