Healthy weight loss: 5 fundamentals that really matter
Calorie deficit, protein, sleep, movement and consistency – the basics behind every AbnehmKI recommendation.
1. Moderate calorie deficit
300–500 kcal per day is sustainable and protects muscle mass.
2. Enough protein
1.6–2.2 g per kg body weight keeps you full and protects muscles.
3. Sleep & stress
Too little sleep means more hunger. AbnehmKI links sleep with your progress.
4. Daily movement
10,000 steps and 2–3 strength sessions per week are a strong lever.
5. Consistency beats perfection
80% over 12 weeks beats 100% over 12 days.
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