Weight loss comes down to an energy balance equation. When you consume more energy than you expend, you gain weight, when the two match, you maintain your weight, and only if you intake less energy than you expend, will actual fat mass be lost from adipose tissue.
Too simple?
Weight loss comes down to an energy balance equation. When you consume more energy than you expend, you gain weight, when the two match, you maintain your weight, and only if you intake less energy than you expend, will actual fat mass be lost from adipose tissue.
Too simple?
I recommend a calorie deficit of 500-1000 calories per day. This is enough to lose about 0,5-1 kg per week. More than that will most likely not be sustainable and you will start to lose too much muscle tissue.
You also want to go into a deficit progressively over time and not all at once.
When you suddenly drop your calories by a 1000, life will suck and you will feel the desire to eat more. If you drop 200 a week you will for example, you’ll hardly notice the difference. This is also better in order to avoid metabolic adaptation.
Videos:
How Fat Loss Works
Reverse Dieting and Diet Breaks