I have also discussed how exercise can actually help you lose weight- even if you have a genetic predisposition for being overweight. So can you lose ALL  your weight just with exercise?  Probably not.  I am sorry, but it still comes down to basic math. Now as you know by now,  we have developed a program where you really are not expected to count calories, and all your dietary needs can be estimated with our “Plate Look”.
But I think it is helpful to know what is really happening between the food you take in and the exercise you put out.
One pound of weight is basically equal to 3,500 calories.  So obviously little steps daily can help quite a bit over time. If you want to lose ? pound per week- all you have to do is either eat 250 less calories per day,  or exercise enough to burn off an additional 250 calories per day. Walking one hour easily meets this goal of burning off an extra 250 calories, while swimming for only 30 minutes also meets this goal.
If you want to enter your own exercise and your own weight – you can also use this Exercise Calculator.
You're going to keep lowering your calorie intake by up to 250 calories every 3-to-7 days until you find the right amount of calories you need to eat to lose weight.
People lost 11 pounds in 12 weeks during this study JUST by adding more protein to their diet. So unless you have a lot of willpower you'll need to cut back on how much unhealthy foods you put in your diet.

Optional: Use the weight loss calculator to see exactly how many calories you need to eat to lose weight.
Lower your calorie intake by 100-to-250 calories every 3-to-7 days ONLY IF you haven't lost any weight or if you're not satisfied with how fast you're losing weight. They just said it will make you gain weight not because you will crave and EAT MORE but just by eating it it makes you fat thats what they said… and 1 word for Adrian - LEGEND !
SeanWouldn't it be wise to take the info from this page and eat whatever I want using the proper calories and combine them with intermittent fasting for better results?
MandaThanks for the response I have a question for the intermittent fasting what if I been eating sometimes my last meal is at 9pm and I won't eat until 12 pm the next day is it still going to work with me or should I go longer?
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