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[quote=Anonymous]OP, it really does just come down to net calories — consuming fewer calories than your body burns.  Note that a LOT of things will influence how many calories your body burns ( your hormones, your gut bacteria, your activity other than exercise, your exercise) but at the end of the day it’s all about calorie balance.

Exercise can help in that it can burn a some extra calories (far fewer than most people think) allowing you to eat more, but that’s just part of the equation.

Similarly what you eat matters, but mostly in the sense that some foods are more calorie dense than others while not making you feel full (juice), but the key question is how many calories you’re eating vs how many you burn.

Some things to know:

- “starvation mode” (the idea that your body burns less calories at the same activity level if you are in a deficit) has been studied repeatedly and found to not be a thing. You may be less active if you eat less or you may eat more and perceive it to be less filling when you’ve been in a deficit, but there is no starvation mode

- everyone is terrible at estimating calories.  This has also been studied.  [/quote]

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