Aim for 7-9 hours of sleep per night to support muscle recovery and growth. Losing weight too rapidly is not healthy or sustainable. Aim to get a gradual weight loss of 0.5-1 kg each week. Avoid extreme calorie restriction or eliminating entire meals groups, as this can lead to malnutrition https://fitness-zane.howeweb.com/30292977/how-to-lose-weight-fast-and-boost-your-metabolism