- If you eat LESS calories than you burn, you will lose weight.
- If you eat LESS calories than you burn and eat more protein, you'll lose body fat.
- If you eat LESS calories than you burn, eat more protein, and strength train your body will lose fat..build & maintain muscle mass.

Telling someone to eat less and move more isn't the best advice. Eventually, you'll have to;

- Train smarter instead of harder.
- Fuel your body for performance.
- Spend more time resting.
- Stop only looking at the weighing scales for progress.

Remember, Not all weight-loss & weight-gain is created equal. Progress is taking the first step towards the right direction.