Losing weight and shedding fat—whether it’s to improve your appearance or your health—is a relatively simple process. All you need to do is a) consume fewer kilocalories and b) increase your physical activity levels. This will create an energy deficit that forces your body to burn fat for fuel.

According to nutrition experts and numerous studies, an energy deficit is THE most important factor for fat loss; it’s non-negotiable ( 1 ).

How much you reduce your food intake and increase the amount of exercise you do depends on several factors, including how much weight you want to lose and how quickly. However, it’s generally recommended that, to lose a pound of fat per week, you need a 500-kilocalorie per day deficit.

I’m a veteran personal trainer and nutrition coach, and I’ve helped

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