Eating less carbs and more protein etc. are just minor things. Net calorie deficiency is how you'll lose weight.
* “people who simply dieted experienced greater weight loss than those who combined diet and exercise.”
* “You would have to walk for more than 45 minutes to burn off the 300 calories from eating just three cookies.”
* “researchers concluded, “active, ‘traditional’ lifestyles may not protect against obesity if diets change to promote increased caloric consumption.”
* “It’s calorie intake that is really fueling the obesity epidemic.”
Personally, the most weight I’ve ever lost was over a six month period of zero exercise, but with a restricted diet. (Consequences of a work assignment out of town.)
My most physically active periods (3-4 hours daily in the ocean) have been accompanied by no weight loss, sometimes even weight gain.
You can be extremely active, but still eat more calories a day than you burn.
If we have person A who eats 1500 calories a day and does no exercise and we have person B who eats 1500 calories a day and does 30 minutes of running a day, person B will lose weight much more quickly.
The reason that weight training and exercise is often said to make you lose less weight is because exercise also builds muscle.
Your goal during a diet should not be to lose weight really, it should be to lose fat.
Example being diet soda (zero calories) and its effect on gut bacteria and eating behaviour.
You'll lose weight much faster if you eat 1500 calories a day with just chocolate bars than if you eat 1800 calories a day from meat.