Welcome back to The Diet Oracle! In the last post, we spent some time discussing how to create an effective goal that was S.M.A.R.T.–that is, Smart, Measurable, Achievable, Realistic, and Time-bound. Today I want to share with you the next vital step toward making your weight loss goal a reality–formulating a solid action plan.

Though the diet industry would have you believe that there is some magical secret to shedding pounds, it still comes down to calories in versus calories out. That is, your weight is a balance between the calories (or energy) you consume from food and the calories you burn through basic metabolism, digestion, and physical activity. When those two sides of the equation are equal, your body is in equilibrium and your weight will remain stable. If, however, you’re wanting to lose weight, you must take in fewer calories than you are burning to create a calorie deficit. This forces the body to tap into your various forms of stored energy and ultimately shed pounds. While there are certainly more details to flesh out, energy balance is still the name of the game when it comes to weight loss.

So knowing you’ve got to create a calorie deficit to see that number on the scale go down, let’s talk about an action plan to make that happen. If your weight is (generally speaking) a balancing act between the calories you get from food and the calories you burn, altering one or both sides of the energy equation is the key to losing weight. Eat less, move more–right? You’ve got to change the way you eat and the way you move in order to change your body. For most people, this means making healthier food choices, reducing portion sizes, and cutting back on junk food and calorie-laden drinks. It also means getting active, increasing both the time you devote to exercise as well as incidental activity throughout the day. How you choose to alter your own energy balance is entirely up to you!

There are as many ways to create a calorie deficit as there are people. From cookie cutter calorie plans and macronutrient manipulation to intermittent fasting and good ole’ fashion portion control, the choices are nearly endless. The idea that there is only ONE right way to lose weight is utter nonsense. To the contrary, your weight loss success will largely depend on your ability to find a plan that works for YOU–one that you can stick with for the long haul and perhaps even enjoy. As long as you pick a plan that consistently creates a calorie deficit, you will lose weight.

Now that we’ve got the physics of weight loss out of the way, it’s time to make it real. In upcoming posts, we’ll be looking at a couple all-too-familiar scenarios and really dig into different strategies for creating that calorie deficit all the while promoting good eating habits and of course, good nutrition!