Create a daily calorie deficit of 300-500 calories through diet and exercise, track what you eat for one to two weeks, and hit 0.8-1g of protein per pound of lean body mass. Prioritize weightlifting over cardio, sleep 7-9 hours, and stay hydrated.
Here's everything I recommend you do if you want to get lean in 2023. Let's do this. Create a calorie deficit of 300 to 500 calories. You can do this by reducing calorie intake and/or increasing physical activity. Track your calories rigidly for at least a week or two. It is eye-opening for a lot of people. After a while, you'll get a good idea of portion sizes and can ease off tracking or just do it every once in a while. Incorporate the foods you love into your diet as much as you can. This is going to make things much more sustainable. Eat at least 0.8 to 1 gram of protein per pound of lean body mass. Prioritize lifting weights. I like cardio, it has its place, I recommend doing it, but I think most people would be better off if they focus their training around lifting. Do your best to get between 7 to 9 hours of sleep per night. This is going to make sticking to your diet and training so much easier, along with life in general. Stay hydrated throughout the day. Sounds really simple, but a lot of people don't do this. And hit the follow button if you want more no-nonsense tips like this.
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