Lose 5kg of Body Fat (Tracked and Documented)
16 weeks · 0 milestones
Reduce body fat by 5kg using tracked nutrition and consistent training, with before/after measurements and photos as proof.
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Baseline Measurement, Medical Consultation, and Deficit Plan
1–2 weeks
Before beginning any fat loss protocol, establish objective baseline measurements and consult with a healthcare provider (GP, registered dietitian, or sports medicine physician) to confirm the goal is appropriate for your health status. Measure body weight, waist circumference, and at least two additional circumference measurements. Design a caloric deficit plan — a deficit of 500kcal/day produces approximately 0.5kg/week of fat loss at the evidence-based sustainable rate.
Proof required
Submit: (a) baseline measurements with date — body weight, waist circumference, and at least two additional sites, DEXA or InBody fat mass preferred, (b) a note or record from your healthcare provider confirming the 5kg fat loss goal is appropriate for your health status, (c) your caloric deficit plan specifying daily caloric target, protein target (minimum 1.6g/kg bodyweight to preserve muscle), and planned timeline, and (d) the free tracking tool you will use named (Cronometer or equivalent).
What gets checked
- Healthcare provider input is documented — self-assessment only is not sufficient for significant body composition change
- Deficit plan is evidence-based — a deficit of 250–750kcal/day is sustainable and safe; larger deficits require medical supervision
- Protein target is explicit — fat loss without adequate protein causes muscle loss alongside fat loss
12-Week Tracked Deficit Programme with Weekly Logs
Verified 5kg Fat Loss with Identical Measurement Methods
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