Losing weight is about two rates: your calorie consumption and your calorie burn.<p>Calorie consumption is easy to see. It's how much food you eat. The numbers on the nutrition label might not be perfectly accurate but they're good enough for dietary purposes.<p>Calorie rate is where the confusion sets it. Most people think you burn calories by exercise, but by far the greater amount of calories are burned by metabolic activity like keeping your body heat at 98 degrees, digesting food, thinking (brains burn a lot of sugar), and general maintenance (e.g., replacing skin).<p>The point of exercise isn't to burn calories through muscular effort. It's to keep your insulin response good and blood sugar in the good range, which in turn keeps the flow of calories in your blood directed to your muscles and organs, and to get your fat cells to release excess calories when they need to.<p>People who only diet and don't exercise, or do exercise but diet way too much, like on the Biggest Loser, usually see their metabolic activity levels drop through the floor. Besides making it harder to lose weight over time, this has knock on effects on your health that are terrible. Your body also loses as much lean mass as it does body fat.<p>I've finally put it all together and have lost almost 40 lbs over the last six months. I'm down three pant sizes and almost down a fourth, and my weight loss has been consistent and steady, and I feel like I can keep this up as long as I need to. The "secrets" are pretty simple:<p>Reduce Consumption: I skip or eat a very small dinner 6 days out of the week. When I'm really hungry I just eat a ton of vegetables until I'm physically full. Breakfast and lunch are normal and on Sunday I feast. Basic intermittent fasting/feasting protocol.<p>Keep Burn Rate Up: Sleep a lot. Avoid stress. 1-2x/week do a very intense bodyweight exercise routine; all sets to failure. Never do cardio.