Energy balance

Creating an energy deficit is the primary driver of weight loss, regardless of macronutrient composition.

Focus on creating a daily caloric deficit (e.g., 500-750 kcal less than maintenance) rather than obsessing over whether you eat low-fat or low-carb. Be aware that your body will naturally lower energy expenditure over time, leading to plateaus, which is a normal physiological adaptation, not a personal failure.