One kilogram (2.2 lbs) of body fat represents about 7,700 calories. The amount of energy is expressed in terms of calories. Reducing your Daily Calorie Intakeīody fat is stored energy that the body will only use during periods in which there is not enough energy directly available from your food intake. If you want to know more on any specific topic, I advise you to consult or search the internet. I rather prefer to keep this a concise and practical guide that can be used by anybody, irrespective of age and background. It is not my intention to tell here a very extensive story that explains every aspect in a detailed and highly scientific manner. As you will read, the most successful method to lose body fat in a sustainable manner is through a combination of reducing daily calorie intake (how much you eat and drink), eating correctly (what you eat and drink), hunger control (what and how you eat and drink), and physical activity (exercise). Most of the information that I present here is public knowledge, based on scientific understanding, proven by scientific methods and decades of experience by dieticians, drug-free bodybuilders, and other people who have successfully reduced their body fat. All the commercial nonsense that you see on TV, in the magazines, and even in your local pharmacy only have one goal: getting your money. Unless you are very naive, you probably have already figured out that there exists no miracle diet, wonder pill, or high-tech fitness device that will do the job for you. The aim of this section is to help you, without the use of illegal and unhealthy drugs, to reach and maintain a healthy and aesthetic body fat percentage between 8% and 15% for men, and a few percent higher for women. This section is not written for bodybuilders in contest preparation who want to get a body fat percentage below 5%, which can only be reached by using drugs, and is unhealthy and unsustainable. This section is written for everybody (not only bodybuilders) who wants to reduce his/her body fat in order to reach a healthy and sustainable body fat percentage.
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