The one and only way to change your body weight is to manipulate your energy balance: consume less energy than your body expends to lose weight, and more to gain it.

noli's read

In terms of pure physics, the idea that weight depends directly on energy balance is scientifically validated. Reference studies in metabolic chambers, such as the randomized controlled trials (RCTs) conducted by researcher Kevin Hall at the National Institutes of Health (NIH), demonstrate that an energy deficit invariably produces weight loss, regardless of the carbohydrate or fat distribution of the diet. However, presenting this as the only secret to one's physique is a simplification that obscures the complexity of our metabolism. Research syntheses, including reports from Harvard Medical School, point out that the way the body assimilates and expends energy varies according to food quality, stress, or gut flora. Furthermore, metabolic adaptation naturally slows our energy expenditure when we reduce our intake, making the equation much more complex in practice than a simple mathematical calculation. The basic principle is therefore robust, but its successful implementation relies above all on the overall quality of our lifestyle.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009