What the studies show
A modest calorie deficit (300–500 kcal/day) combined with strength training preserves lean mass and preferentially reduces visceral fat.
High-protein diets (0.7–1.0 g per lb of goal weight) protect muscle during the cut and blunt hunger.
Sleep matters: under 6 hours a night raises cortisol and blunts fat loss even in a deficit.
Track waist, not just scale
Weight can plateau while your waist keeps shrinking — that's recomposition. Measure your waist weekly for a truer picture.
