Ultimately, losing weight is all about calories-in, calories-out. In order to lose weight, you have to burn more calories than you take in. "You have to create a deficit of 3,500 calories to lose one pound," Jim explained. "This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods. This ensures that you're giving your body enough nutrients during periods of weight loss."
Although you should eat in a calorie deficit, he doesn't recommend anyone eat fewer than 1,200 calories a day. And since calorie needs are highly individual from person to person, Jim recommends meeting with a registered dietitian if you can to assess your needs and your goals. If that's not a possibility, you can use this formula to calculate your ideal calorie deficit for weight loss.
Image Source: POPSUGAR Photography / Sheila Gim