You will need to create a massive calorie deficit, and that means saying goodbye to your best friend: the biscuit. I’m not talking about a mild reduction either—you need to be aggressive. Think 1,200 to 1,500 calories a day for most women, slightly more for men, unless you’re a man who also wants to cry himself to sleep. Your plate should be 50% vegetables, 25% lean protein, and 25% sadness (that’s the “I miss cheese” portion).
Surprising fact: a single tablespoon of olive oil has about 120 calories. That’s like pouring liquid gold into your mouth, except gold won't make your jeans tight. Measure everything—your brain is a terrible judge of “just a splash.” You’ll start eyeballing portions like a detective at a crime scene, and that’s a good thing.
