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Overall a positive energy balance causes weight gain, negative energy balance weight loss and a neutral energy balance a stable weight.
After 6 months, then again at 2 years there was no difference in weight loss between the groups. Research suggests that negative energy balance is the only thing that matters for total weight loss.

Research shows that people who think this way are less likely to lose weight and more likely to regain it.
Don’t assume because your diet is healthy that you’ll automatically lose weight, but on the flipside don’t feel that your eating has to be perfect either.
Avoid large reductions in protein unless your aim is to not only lose body fat but muscle as well.
If your weight is currently stable then generally speaking a reduction of about 500 calories (or ~2000kJ) a day is required for weight loss of ~1kg a month. Faster weight loss comes with greater reductions, but this may be harder to sustain and fuel your training.

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