how to lose fat
I am a 5'7 woman and I want to lose 30 pounds. I did an inbody scan and my bmr is 5991 kJ which is about 1430 calories. How many calories should I eat in a day to be able to see progress. 1500? I also lift 5-6 days a week and I do a rotation of workouts that target my whole body. I don't do much cardio but I'm also a full time student with not much spare time so I'd rather be able to lift than do cardio in the time that I do have. I also really struggle with chocolate cravings on my period and usually need a couple fun size chocolates a day to feel satisfied therefore my progress is being lost every time I get my period for that week. Last but not least I also have pretty broad shoulders but back and bicep day is my favorite day in the gym. What can I do to ensure that my shoulders don't look broader and that I still see progress over time. Please give me advice so that I can feel and see a difference and that I can stay very consistent until I hit my goal.