How do you REALLY lose weight/burn fat? So many opinions!

Follow the calorie recommendations listed on here, do not worry about anything BUT the calories...

Do cardio as much as possible to lower your bfp, at least 5 days a week...

Do weight training every OTHER day... I have not done this, but I know this to be the case.

And as harsh as this sounds... when people are throwing out advice... take a look at their pics and their progress... that gives you a good idea whether or not they know what they are talking about

I lost about 100 pounds in total, very slowly over 6 years on and off. I have only taken the latst two months seriously. All I did was cycle with a pupose and eat better (still eating stuff I probably shouldn't be). So if I needed to go somewhere I cycled. All I had at first was a chopper so it was really hard work hence very quick weightloss at first. I then moved to holland for a year and cycled at least 8 miles a day. I got quite thin then.

I guess what works for me is cardio. I don't lift weigthts and I briefly went to the gym but couldn't be bothered with it. For me, exercise has to fit in with my lifestyle otherwise I just don't keep it up. I have started swimming which is working well. I know lot of people who have really benifttied from cycling and swimming. I think going to the gym has to be for a purpose as it is not somethig that fits into your every day life and it can be very boring (for me). I hope to start doing more classes like Zumba, aerobics etc, more for meeting people and watching others, that keeps me motivated.

Definitely working on what goes in my mouth is how I lost my fat. Exericse was secondary. Its all about 80% of what goes in your mouth and 20% exercise.

I agree 100%! Learning what you eat, what you need to eat and portion control is what helped me to lose weight. I do workout 4 days a week 30 mins cardio each time and then lifting weights to tone. But even when I couldn't make it to the gym for 2 weeks I still lost weight because my diet was better.

As above, I monitor what I eat to achieve a calorie deficit.

I started off exercising because I thought it was something you *had* to do to lose weight. After I found MFP and was able to accurately monitor calories in vs calories out I could have stopped exercising and just used diet to keep the loss going, but I enjoy the exercise and I'm sure I wouldn't feel as good if I wasn't as fit as I am now.

I can't tell you how to lose it as I've never had a problem, but I can tell you how I've kept it off.

I'm 44 years old I was maybe 165lbs in high school. I think I'm 170lbs now.

I've always created a calorie deficit and ate right even before finding MFP. I mainly joined to encourage my family and friends. You have to replace processed carbs with fruits/veggies and drink plenty of water. Every once in a while I'll splurge on pizza but not much. I know almost exactly what I'm going to eat that day before the day begins.

Also, I've always been a runner. I ran track in high school and belong to a run club now. We all go out to drink after it's a blast. I still run 2-3 times a week. I also add a little free weights in there but not much.

Hope that helps.

The reason you hear so many different stories is that there is no one right way to do it. In the world of diet and exercise there are very few empirical truths. Everybody's bodies respond differently to the same inputs and outputs. Genetics plays such a huge role in this that you can't say there is only one right way to go about it. Additionally, different dietary approaches work better for some but not others simply due to differences in mental approach. Some people follow a strict plan better, some like to have the flexibility to choose their foods but with a Point system to guide them, still others do better when they monitor every single calorie and nutrient.

The only things that can truly be said for fact are your body derives energy from food. That energy is measured in a unit called calories. Some foods are more calorie dense than others. Your body uses that energy to complete it's daily functions. If the body has a surplus of energy, it will look to store that away to be used at a later time. If the body has a deficit of energy it will go to those energy stores to make up the difference.

So what you have to do to find the right answer for you is read each of the different diets that's out there. Find one that makes sense to you logically and that you feel you can follow easily and go with it. Same with the exercise. Find a plan that you think you have the ability and the equipment to complete and that you think you'll enjoy (or at least not hate too much) and then go with it.

Because there are so many ways, as you've stated, in the grand scheme of things, there's not one specific way that's greatly more effective than another. It kind of depends on your goal, but the one thing that all techniques share is diet, as it is the backbone for the specific goal you have in mind. Lose weight = calorie deficit. Gain weight = calorie surplus. Maintain weight = maintain calorie balance of BMR + TDEE. If you have macro goals, eat the required foods and/or supplements to meet them; i.e. increased protein, carb cycling, etc.

As for activity, find a balance with what works for you. HIIT routines and/or lifting heavy are usually the staple advice given to those who are looking to burn fat. Look at all of the different stories and testimonies. Since there's a variety, choose what interests you and try it for a few weeks. If it works, stick with it. You always have the option of changing it up.

OP-

I suggest you do some reading and research.

Lyle McDonald is a good place to start ---> http://www.bodyrecomposition.com/

Then....go to Alan Aragon's site.

Then...go to Martin Berkhan's site..

There is a world of FACTUAL info out there.

Oral sex. Lots and lots of oral sex. You get your workout in and then you get your recovery protein shot. Oh yeah and its 100% natural.

Enjoy!!

Lol ...nice