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Most people are overnourished. One way to take control is to measure your daily energy expenditure and not eat above that.

Using an online calculator like https://www.calculator.net/calorie-calculator.html, you can get a decent estimate of your daily caloric needs.

Then, using https://cronometer.com/, track your food to ensure you don’t exceed your daily caloric needs.

By eating in a 500-calorie deficit, you can lose about a pound per week. Lift heavy weights a couple of times a week so the weight you lose is fat, not muscle.

This is a simple way to do body recomposition.

Most people are overnourished. One way to take control is to measure your daily energy expenditure and not eat above that.

Using an online calculator like https://www.calculator.net/calorie-calculator.html, you can get a decent estimate of your daily caloric needs (aka your caloric maintenance).

Then, using https://cronometer.com/, track your food to ensure you don’t exceed your daily caloric needs.

By eating in a 500-calorie deficit, you can lose about a pound per week. Lift heavy weights a couple of times a week so the weight you lose is fat, not muscle.

Avoid a prolonged deficit. Eat high-quality foods so you get all the macro- and micronutrients you need (Cronometer will tell you). Recalculate your caloric maintenance once a month or so to make sure you don’t hit a wall.

This is a simple way to do body recomposition.