How much dieting and exercising will bring about weight loss?
Each pound of fat permanently lost is 3500-4000 cal. Daily fluid shifts can be several pounds one way or the other. So you MAY have to be over 20000 calories in deficit to see a change on the scale. That gets discouraging for many and the exercise is skipped or the calories don’t get as restricted as much as they were. If you can decrease calories by 300 per day (no snacks or splurges allowed) and increase activity by 200 calories per day, You should not only quit gaining weight, but also lose weight. Remember this is permanent change and you may only lose about a pound or 2 a MONTH!
