Science-Backed Nutrition Guide for Effective Weight Loss

Whether you’re training at the **best gym in Kolkata** or working out at home, your success in **losing fat and building lean muscle** largely depends on your nutrition. At AJS FITNESS, we empower our members with **science-based strategies** that deliver real, sustainable results — especially for those seeking effective weight loss in **Newtown and Kolkata**. --- ### 🍎 Step 1: Create a Calorie Deficit (Without Starving) To lose weight, you need to burn more calories than you consume. We recommend a **300–500 calorie deficit** below your maintenance level. This ensures **fat loss without sacrificing muscle or energy**. --- ### 🍗 Step 2: Prioritize High-Quality Protein - Aim for **1.6–2.2g protein per kg** of body weight. - Sources: chicken, fish, tofu, paneer, lentils, whey protein. - Helps preserve muscle mass during fat loss. --- ### 🥦 Step 3: Focus on Whole Foods Avoid processed foods and sugar-loaded drinks. Instead, build meals around: - **Complex carbs:** brown rice, oats, sweet potatoes - **Healthy fats:** nuts, seeds, olive oil, avocados - **Fiber-rich vegetables:** broccoli, spinach, carrots --- ### 💧 Step 4: Hydrate Like a Pro Dehydration can stall fat loss and cause fatigue. Drink at least **3–4 liters** of water daily. --- ### 📅 Step 5: Plan & Track Your Meals Use the **AJS FITNESS app** or a food journal to log meals. Planning removes guesswork and keeps you accountable. --- ### ⚡ Bonus Tips from AJS FITNESS – Best Gym in Kolkata - Don’t skip meals — it slows your metabolism. - Sleep 7–9 hours/night to balance hormones. - Combine your nutrition with strength & cardio workouts. --- ### 🎯 Final Words Sustainable weight loss is a **lifestyle**, not a 30-day challenge. With the right plan, guidance, and commitment, you can transform your body and health. Join the results-driven community at **AJS FITNESS – Best Gym in Newtown and Kolkata**, and let’s reach your goals together!