Your body requires a certain number of calories to sustain itself, and if you consume more than that number, you will put on weight. If you eat less calories than you expend, you will lose weight - it's really that simple. Don't let anyone persuade you differently. If you're an overweight young adult, you probably eat more than you need. Unless you have some kind of illness, this technique will work for you. So take on board what you're about to read, talk about it with your physician, and adopt it if he or she approves
If you go on a severely restricted diet, your body will do a number of annoying things, such as giving you hunger pangs, causing you to feel wearied and sluggish, finding the energy it needs from your muscle tissue in addition to your fat deposits, etc. The equation identified above is complicated by the reality that your body doesn't want you to consume less than it needs - it will think you're starving. Consequently, you shouldn't attempt to lose weight by dieting alone
A pound of fat represents about 3500 calories of stored energy. In order to lose a pound of fat, you must use 3500 more calories than you take in. It's better not to do this over the period of just one day or you'd probably harm yourself, and your body would in all likelihood have some extreme response which would not include you losing any real weight. It's more beneficial to spread this out over a week, so that you aspire to exceed your caloric requirements by 3500 to 7000 calories per week. This will result in weight loss of one to two pounds per week. It isn't healthy to attempt to lose more than two pounds in a week. If you do try to do so you're unlikely to be successful.
The result is simple. 500 fewer calories consumed plus 500 more calories used equals a 1000 calorie per day shortfall, which, over the course of a week adds up to 7000 calories, or two pounds. Let's suppose you would like to lose two pounds per week. If your body is consuming fewer calories than it's using, something's got to go To do so, you need to work out how many calories a person of your age, sex, and weight usually requires in a day, subtract 500 from that amount, and follow a diet that provides you with that many calories. For example, if you would normally need 3000 calories in a day, you would stick to a 2500 calorie per day diet. Then you work out how much exercise an individual of your weight would need to do to burn 500 calories per day, and you get off your butt and do it. Your mileage may vary, but there's no avoiding it.