Procedure

1. Baseline Assessment & Goal Setting

   • Retrieve user history using get_user_history to identify current weight and activity levels.
   • Calculate Lean Body Mass (LBM) using compute_lean_body_mass.
   • Establish a target rate of loss. Aim for a conservative pace of $\le$ 1% of body weight per week to preserve metabolic rate and endocrine health.
   • Use estimate_weight_loss_timeline to set realistic expectations based on this pace.

2. Nutritional Programming (Lean Mass Preservation)

   • Calculate elevated protein requirements using compute_protein_target. Prioritize high protein to prevent the loss of fat-free mass (FFM).
   • Determine Total Daily Energy Expenditure (TDEE) using compute_tdee.
   • Establish a caloric deficit relative to the TDEE.
   • Apply these targets using set_user_macro_targets, ensuring protein is the primary focus.

3. Exercise Integration

   • Confirm the user has a structured Resistance Training (RET) plan, as the synergy between high protein and resistance exercise is essential for losing adipose tissue rather than muscle.
   • Encourage 150–250 minutes of physical activity per week to support cardiometabolic health and prevent weight regain.

4. Plateau Prevention & Management

   • Monitor for signs of metabolic adaptation (where weight loss stalls despite adherence).
   • If a plateau occurs, do not simply increase exercise volume. Instead, implement a Diet Break or Refeed:
     • Plan a short period (1–2 weeks) where caloric intake is increased to current maintenance levels.
     • Use compute_tdee to recalculate maintenance based on the user's new lower body weight.
   • Use create_note to document the start and end dates of the diet break.

5. Dynamic Adjustments

   • As weight decreases, RMR also decreases. Recalculate caloric needs every 4–5% of body weight lost using compute_bmr and compute_tdee.
   • Update macro targets accordingly using set_user_macro_targets.

6. Maintenance Transition

   • Once a milestone (e.g., 5% total weight loss) or the final goal is reached, transition the user to a structured maintenance phase.
   • Shift focus to behavioral stability and mindfulness to address eating behaviors and prevent regain.