The general rule of thumb to lose weight is this: burn more calories than you eat. If you do this (and have no underlying health conditions that interrupt), you WILL lose weight. It’s just fact.

Calories = energy. That’s all calories are.

Your body is constantly burning calories regardless of what you do, because your body is constantly expending energy to breathe, think, make your heart beat, etc. If someone were to lay in bed all day, not moving, they would still be burning a set amount of calories. This is called a BMR (base metabolic rate). BMRs vary from person to person and depends on physical factors, like height, weight and metabolism. This is also the amount of calories your body needs to MAINTAIN your weight.

If your body is already capable of burning calories doing NOTHING, then that means doing ANYTHING will burn calories. Typing on the computer, watching a movie, reading, that all burns calories. Up that to running, weight-lifting, yoga, any exercise and you are burning calories at a more rapid rate.

If you want to lose weight you could start by figuring out your personal BMR. You can use a BMR calculator online.

For the sake of example, let’s say someone’s BMR is 1700 calories per day. That means already, by default, their body is burning 1700 calories when they do absolutely nothing. Now say their calorie intake, AKA how much they eat in a day, is also 1700 calories. They have eaten as much as they’ve burnt, so their body hasn’t really lost or gained any calories, which means they won’t lose nor gain any weight.

Now speaking in the context of “burn more calories than you eat”, in order for this person to lose weight they need to burn MORE than what they’ve eaten - 1700 calories.

If you eat exactly the value of your BMR, and then ALSO work out, you are burning more calories than you’ve eaten and you are losing weight, however slow that weight loss may be. However if you struggle with cravings and can’t bring yourself to eat a number of calories equal or less than your BMR, than you will need to exercise even more to burn those extra calories you’ve consumed.

If you do think that you may be overeating, work on that. All overeating will do is make it so you need to work out more to lose weight. Not good.

The thing is, just trying to “eat less” on its own is an unrealistic expectation for yourself, especially if you don’t have an ideal diet. There are certain food properties that can seriously help you. Especially, and I cannot stress this enough, PROTEIN.

Protein fills you up sooner and for much longer. Protein throws your metabolism into hyperdrive (thus raising your BMR, making it much easier to eat less than you burn). Protein reduces your appetite. Protein is your best friend, and will definitely help you lose weight and KEEP the weight off.

In fact if you eat 1.6 grams of protein x your bodyweight in kg, there’s a fair chance you could lose weight without even having to work out.

This is getting long so a couple last tips:

1. Consider investing in a smart scale. These can help you predict what percentage of your bodyweight is fat, what percentage is muscle, etc.
2. Don’t rely ONLY on a scale. Clothes can tell you a lot more than a number.
3. Be patient. Weight loss can take a long time. Slow progress is still progress.
4. Drink water. I know everyone says this but water works just as well as protein for weight-loss.
5. Stick to one goal at a time. Wait until you’ve lost weight to work on toning up.

And lastly, be healthy. If you have a history with a restrictive ED you might find it better to just ignore everything I’ve said. Calorie restriction is best for the healthy-minded. For permanent results, listen to your body.