Aim for 7-9 hours of sleep per night to aid muscle recovery and growth. Losing weight too quickly is not healthy or sustainable. Aim to get a gradual weight reduction of 0.5-1 kg per week. Avoid extreme calorie restriction or eliminating entire meals groups, because this can lead to malnutrition https://fitness-cesar.thelateblog.com/30239599/the-truth-about-losing-weight-fast-separating-fact-from-fiction