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Imagine your body as a huge scale. The scale is a great example of how weight-loss and weight-gain work. Consider writing the words "calories you burn" on one side and "calories you eat" on the other.
The scale must be level for you to keep your current weight. You tip the scales if you consume more calories than your body requires. These additional calories are turned into fat and are then stored on your hips, butt, stomach, chest, face, etc (feel free to add your personal trouble spot here). You want to tip the scales in the opposite direction to lose weight, so that there is a calorie deficit rather than a surplus. 3500 calories must be burned off in order to lose one pound of body fat.
There are 3 methods for weight loss:
1) Boost your metabolic rate. Adding lean muscle mass is one way to achieve this (through strength training). Your body burns 50 more calories per day for every pound of muscle you gain. This implies that you can eat the same amount of food and still lose weight if you have more muscle.
2) Consume less. You must reduce your calorie intake by 500 calories per day in order to lose one pound of fat per week. You can lose two pounds a week by consuming 1000 fewer calories each day. This might appear to have a lot of calories. It's critical to understand this.
3) Exercise more. To lose two pounds of fat a week through exercise alone, you would need to walk on a treadmill for 1.5 hours, seven days a week, at a speed of 4 MPH. Doing all three is the best way to lose weight. You will lose weight if you speed up your metabolism, eat less, and exercise more. It will be simpler and less uncomfortable than drastically reducing your calorie intake or excessively exercising on the treadmill.
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