Fat Loss Women / training-positive

Fat Loss — Women

Core stack

Supplement	Dose	When	Why
Whey or plant protein	25 g, 1–2×/day (target 1.6–2 g/kg total daily)	Between meals, post-workout	Most women eat under 1 g/kg. Protein is the biggest fat-loss lever.
Creatine monohydrate	3–5 g/day	Daily, time of day doesn’t matter	Better training output, lean mass preservation, cognitive benefits. Not bulky — the small water gain in week 1 makes muscles look fuller, not bigger.
Electrolytes	1 sachet/day, more in training	Morning + workout	Hydration, cramping prevention, especially in the heat.
BCAAs	5–10 g	Intra-workout, optional	Helpful for longer sessions or fasted training.

Lift heavy. Reps in the 6–12 range, compound lifts. The kilos go on the barbell, not on the body.
Eat enough protein. A palm of meat or fish at every meal + one shake.
Sleep 7–8 hours.
Walk daily — 8,000+ steps.
Track cycle. Cravings, water retention, training output shift across the month. Normal.