How to lose weight: 7 steps without crash diets
To lose weight you need a calorie deficit: eat 300–500 kcal below what you burn, keep protein at 1.6–2 g per kg, do 2–3 strength sessions a week, walk 7–10k steps and sleep 7–9 hours. It's easiest when calories count themselves — from a photo or your voice.
Updated 2026-11-02 · Get Lean Today editorial team
7 steps
- Work out your calorie target
- Set a 300–500 kcal deficit
- Protein at every meal
- 2–3 strength workouts a week
- 7–10k steps a day
- 7–9 hours of sleep
- Weigh in weekly and track the average
Common mistakes
- Not counting oil, sauces and drinks
- Too big a deficit — leads to binges
- Quitting after one bad week