Prioritise protein
1.6–2.2 g/kg body weight daily — protein preserves lean muscle during a calorie deficit and drives satiety.
Lift 3–4 times per week
Resistance training is the biggest lever for keeping muscle and metabolism through a fat loss phase.
Walk daily
Aim for 8,000–12,000 steps a day. It's the cheapest, most reliable form of fat-loss cardio.
Manage social calories
Dubai's brunch culture and food scene account for most stalled fat loss journeys. Plan around them, don't fight them.
Frequently Asked Questions
Realistically, 6–12 kg of body fat while preserving lean muscle — with consistent training, protein, sleep, and social planning.
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