Aim for 7-9 hours of sleep per night to support muscle recovery and growth. Losing weight too soon is not healthy or sustainable. Aim for any gradual weight loss of 0.5-1 kg a week. Avoid extreme calorie restriction or eliminating entire daily food groups, as this can lead to malnutrition https://fitness-beau.bloggactivo.com/29276114/how-to-lose-weight-quickly-and-safely-during-the-holidays