Many theories of weight loss are based on the notion of creating calorie deficit into your diet and exercise routine. If you burn the same number of calories as you consume, you can assume your weight will remain relatively constant. In order to lose weight, you should attempt to consume less calories than you burn. It is widely believed that consuming 3500 Calories less than you burn over a period of time will result in approximately 1lb of fat loss.
Also some research shows that the human body is primed to consume most of its calories during daylight hours. But the lifestyle is problematic for many: Because family meals and dinners with friends often are scheduled for after sunset, “people who try to stop eating after 7pm can’t do it every day for the rest of their lives,” says Dr. Seltzer, who supports an alternative strategy: Eating a hearty meal at your regular dinnertime.

One study showed that older women who lost at least 5% of their body weight lowered their chances of breast cancer by 12%. There’s no such clear proof that losing weight protects you from other types, but some changes that happen when you shed pounds hint that it might. For example, overweight people who slim down have lower levels of some hormones linked to cancer, like estrogens, insulin, and androgens.

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