Do I need a calorie deficit to lose fat?
Yes. To lose body fat you need to take in less energy than you use over time. There is no food, timing trick or supplement that gets around that. The skill is creating a deficit you can keep up without feeling awful.
A small deficit, around 10 to 20 percent below maintenance, combined with protein and strength training protects muscle and keeps your energy and mood stable.
General information, not medical advice. If something feels wrong, or you have a health condition, check with your doctor first.
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