| A lot of social circles live flat out in denial of the simple truth of weight loss and perpetuate the idea that it's not this simple, but it really is. Genetics and medication might affect your appetite, metabolism, water retention levels, fat storage areas, ect., but at the end of the day one only needs to know one number and follow one rule to lose fat: Number: Daily caloric expenditure Rule: Consume items with fewer total calories than the above number Measure weekly for best results. Daily caloric expenditure can be approximated with heart rate data over a day and your height & weight. The exact weight lost if it's only fat will be 1lb per 3500 kcal deficit. You must consume 2g of protein daily per lb of muscle (approximating this requires calipers) to not lose muscle mass. Water weight will vary, but over a week the number ought to go down if you're eating at an actual deficit. You'll see the results in the mirror after a month if you actually do the above. |