Aim for 7-9 hours of sleep per night to guide muscle recovery and growth. Losing weight prematurely is not healthy or sustainable. Aim for the gradual fat loss of 0.5-1 kg weekly. Avoid extreme calorie restriction or eliminating entire food groups, as this can lead to malnutrition and muscle loss. https://fitness-emilio.targetblogs.com/30244576/the-ultimate-guide-to-losing-weight-how-to-do-it-safely-and-effectively