The concept of losing weight is actually quite simple. All of the research, fad diets, and extreme exercise programs just make it more complicated than it needs to be.
Plain and simple, in order to lose fat, you have to be in a calorie deficit. A caloric deficit means that your body is burning more calories than is being consumed. For fat loss to occur, it takes a 3500 calorie deficit to lose one pound of fat.
You generally can't reach a 3500 calorie deficit in one day unless you are an ultra-marathoner or Michael Phelps. Therefore, a more moderate approach will be required to make this happen, and it will not happen overnight. A consistent and moderate approach over the course of time will get you there.
If you are unsure of what your caloric goals should be for the day, there are free fitness/diet tracking apps like MyFitnessPal, MyNetDiary, or Mike Vacanti's OTR Macros App, all of which will give you a good starting point. Once you have a general idea of where to start, then you can focus on a realistic goal. Another simple way to figure out your estimated total daily energy expenditure (TDEE) is to multiply your body weight x 14-16. If you have a hard time losing fat, then aim towards the lower end of this spectrum, and then work backwards. I wouldn't suggest going too much lower than 500-750 calories under your TDEE per day, or you may see some hormonal side effects.
I feel that it is very important to hit your caloric numbers in the most enjoyable way possible to keep diet adherence. Sure, you can try to get there faster - but if you rush it, then once you lose the weight, you will not have developed the necessary skills or sustainable methods to keep the weight off. This is why most people yo-yo back and forth. Keep the diet simple, try to enjoy it as much as you can, and don't do anything too extreme.
Trying to dispute this fact is like trying to disprove gravity, or that the earth is round....I mean flat.
Anywho, that is the secret to fat loss. Hooray!!!!
