Fat loss
Deficits, rate of loss, and holding on to muscle while you cut.
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Can you lose fat from one area?
Barely: training a muscle does not meaningfully slim the fat over it, and the trials that found any local effect found a small one.
Why did I gain weight overnight?
Water and food, not fat: a kilo of fat holds about 7,700 kcal, so a jump of one or two kilos in a day cannot be fat you have eaten.
Why has my weight loss stopped?
Usually intake has crept up, and your maintenance drops as you get lighter; water can also hide real fat loss for weeks.
Can you build muscle in a calorie deficit?
Yes, but slowly: it works best if you are new to lifting, returning after a break or carrying extra fat, and gets harder the leaner and more trained you are.
Does eating late make you fat?
Not by itself: total daily calories decide it, and late eating mainly matters if it leads you to eat more.
How fast can I lose fat?
0.5–1% of bodyweight per week; faster than that and you start paying for it in muscle and performance.
How many calories should I eat to lose weight?
About 20% below your maintenance, which for most people is 400–600 kcal per day.
How many steps a day should I walk?
7,000–10,000 steps captures nearly all of the health benefit; beyond that the curve flattens.
Should I bulk or cut first?
Cut first if you are above roughly 20% body fat (men) or 30% (women); otherwise start building.