Calories in and calories burned will ultimately determine whether you lose or gain weight. Even if you eat healthy food, you will gain weight if you eat too much. Some say the calories in/calories out rule is outdated and substantially incorrect. If you believe this, I have ocean front property in New Mexico to sell you! Of course, there are other factors, but don’t skip over the need for calorie control.


Remember this top weight loss tip below as you wade through the endless maze of weight loss information on the market. I personally recommend balanced meal plans to clients unless there are medical or other reasons for not doing so. Carb cycling can also be useful in some situations but don’t start with this method. A balanced meal plan is one that includes fats, proteins and carbohydrates. You need to start with a foundational menu first.

No matter what meal plan you use, remember this:

You must burn more calories than you consume (caloric deficit is needed over time) in order to lose weight and burn body fat. This is the law of thermodynamics. Even if you are a “workout warrior,” the law of thermodynamics still apply.

You cannot eat as much as you want (or maintain a caloric surplus) and still lose weight! On the opposite end, you can’t starve yourself and expect to succeed long-term with weight loss and fat loss. Starvation will cause your body to go into survival mode and store fat!

Be willing to change your eating habits! Sixty to 70% of your weight loss/fat loss success or failure will depend on a healthy meal plan. Get to know your body and what types of food you are better off not eating. For example, grains/starchy carbohydrates cause some people to not make progress with fat loss.

Set your daily calorie intake based on your basal metabolic rate and your activity level. This way, you won’t eat too much or too little. Maintaining the right amount of calorie deficit (burning more calories than you consume) is the key to burning fat and losing weight.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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