Weight Loss / Weight Gain

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Weight Loss / Weight Gain / Training Plan

Healthy Weight Loss :

✔️ Aim: 0.5–1 kg/week
✔️ Eat whole foods (fruits, veggies, lean proteins, whole grains, healthy fats)
✔️ Maintain a mild calorie deficit
✔️ Stay hydrated 
✔️ Practice mindful eating 
✔️ Mix cardio + strength training
✔️ Focus on consistency, not perfection

✨ Goal: Better energy, mood & long-term health

Healthy Weight Gain :

✔️ Aim: 0.25–0.5 kg/week
✔️ Eat in a calorie surplus (nutrient-dense foods)
✔️ High protein for muscle growth
✔️ Add healthy fats & complex carbs 
✔️ Do strength training 
✔️ Eat 5–6 meals/day with smart snacks
✔️ Stay hydrated 

✨ Goal: Build strength, muscle & vitality