Using me as an example here, at my current weight, it looks like my maintenance calories to remain the same weight is 2224kcal. We want to -500kcal from our maintenance to come up with our ideal intake for this plan. For me, that means my caloric intake is 1723kcal per day.
There will be some exercise each day, but it can be limited to brisk walking. You can do more if you want to.
I am going to be lifting weights 3 days a week on M-W-F and walking on my off days. So my schedule looks like this:
Tuesday: 30 min brisk walk
Thursday: 30 min brisk walk
Saturday: 60 min brisk walk
Sunday: 60 min brisk walk
You can replace the lifting with something else, and if you want to stick to walking, I think about a minimum of a 20 min brisk walk would equal the calories I'd be burning on the weight lifting.
You don't have to do this at all, but since I'm lifting, I'm going to adjust my caloric intake so a little more is on workout days and less on off days. The difference will be +/- 7.5%.
So my adjusted calories are:
Workout days: 1852kcal
Off days: 1593kcal
If you want to do it, it's highly recommended to adjust your macros so 50-60% of your caloric intake is Protein. The reason for this protein will keep you more satiated on a caloric deficit, and you will lose more weight on this plan simply due to the thermic effect of protein. This is also more important if you were weight lifting because it helps muscle retention when on the deficit. You can fill in the rest with Carbs and Fat as you see fit.
So, an example for me would be:
60%: 258g Protein | 86g Carbs | 38g Fat
55%: 237g Protein | 97g Carbs | 43g Fat
50%: 215g Protein | 108g Carbs | 48g Fat
I'm going to shoot for 60%.
So how am I going to eat all that Protein? In the past year, it's been even easier since I discovered the Air Fryer. I bought one like this and I'm not exaggerating when I say this thing has changed my life. I can buy chicken breasts or chicken tenders, throw them in there with some spices, and they come out so exquisitely delicious. This appliance has made it much easier for me to cook things like sweet potatoes, steaks, fish as well.
My diet in general will pretty much be:
Fruit (lots of Apples)
Mainly from fattier cuts like the steak, bacon, and salmon
Balsamic vinaigrette dressing
I don't really eat a lot of grains, but that's not to say you can't.
You will need to weigh yourself at the same time every day, preferably first thing in the morning and keep a log. I like to use weightgrapher.com. Don't underestimate how hard it can be to remember to do this.
When you look at your weight, it's super important to not judge anything based off of that one day. Your weight might actually go *up* on some days. We'll really be looking at it on a 1 or 2 week basis and maybe making some adjustments, but only then. If we do the calculations correct and implement this right, we should see a weight loss of about 0.5kg-0.7kg a week.
It's also important to remember that the 12 weeks is not a goal. This is huge. What I mean is there is no pass or fail grade at the end of this. The 12 weeks is simply an arbitrary commitment we are making to do this. You will judge how you want to proceed after that. There is a high likelihood I will probably continue on for a few more week or so depending how what I think.
To really sum it up, it's just 1) eat you caloric intake and 2) do your walking. Done.