Now let's talk about how many calories you should eat to lose body fat. A calorie deficit that's too large or maintained for too long, will eventually invoke the starvation response and slow your metabolism. Nevertheless, you must have a calorie deficit if you want to lose fat. The secret is to use a small calorie reduction and to avoid any diet that calls for extremely large calorie reductions.
Body fat is nothing more than stored energy. To release stored energy, you must be in a calorie deficient state. Calories not only count, they are the most important factor in a fat loss program. If you are eating more calories than you burn, you will not lose fat, no matter what you're eating or what kind of training you're doing. Some foods may get stored as fat more easily than others because of the way they affect your hormones and blood sugar, but always bear in mind that too much of anything will get stored as fat. You can never override the laws of energy balance.
There are 3500 calories in a pound of stored body fat. In theory, if you create a 3500-calorie deficit per week through diet, exercise or a combination of both, you will lose one pound. If you create a 7000 calorie deficit in a week you will lose two pounds. The calorie deficit can be created through diet, exercise or preferably with a combination of both. Because we already factored in the exercise deficit by using an activity multiplier, the deficit we are concerned with here is the dietary deficit.
The strictly mathematical model of calories in versus calories out doesn't always work because of the body's weight regulating mechanism - also known as the starvation response. Nevertheless, the mathematical model gives you a starting point, and as long as you follow the 8 strategies you learned in chapter two for avoiding the starvation mode, you will continue to get steady, predictable fat loss by using a small, temporary calorie deficit in conjunction with aerobic exercise and weight training.
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Studies show obesity may soon overtake tobacco as the leading cause of death in America. Are you ready to drop those extra pounds you've been carrying around? Awesome. Let's start off with a couple positive don't. You don't need to jump on a diet craze and you don't need to start exercising for hours each day.