To lose weight, eat less calories. Before getting bogged down in the science of weight loss, it’s important to keep the focus clear — to lose weight, eat less calories. Eating less food is more important than exercise, or cutting carbs, or fasting, or eating low fat foods, or any of the other strategies people advise for losing weight. There have been many studies done on various dieting methods, and the most recent research indicates that cutting calories is above all the key to weight loss.
One might ask how many calories he should cut in order to lose weight. This is an individual number. If you reduce calories and still do not lose weight, then you need to cut back even more. I recommend that initially women aim for about 1,200 calories a day total intake, and men aim for 1,500 calories a day. This is the equivalent of about two tacos (at least, two tacos the way I like to eat them: fully loaded with lots of cheese and condiments on big and puffy tortilla). If you eat 3 meals a day, portions need to be very small. For instance, 1 granola bar at breakfast, 1 sandwich at lunch, and 1 taco at dinner with no sides except raw vegetables and only water to drink would land you around 1,300 calories for the day.