The key to weight loss comes down to calories. It is that simple. Eat more calories and gain weight. Eat less food or burn calories though activity and lose weight. All calories are the same. There is no difference in one calorie from another. A calorie from ice cream is the same as a calorie from an apple. On the other hand, there is a difference in calorie density between different foods. Fat has 9 calories/gram. Protein and carbohydrates have only 4 calories/gram. Therefore, if you eat the same weight of fat or carbohydrates you get over double the amount of calories in the fat. Different foods have different calorie densities. Cheese is very calorie dense. Eat a small amount and get a lot of calories. Make sure you look at the serving size of cheese – usually it is quite small. Most people can eat 500-600 calories at one sitting without even noticing it. You need to be very careful. Fruit is not calorie dense. It has a lot of fiber and water. You can eat a fair amount and still not get a lot of calories. For example, to fill your stomach with peanuts would cause you to consume over 5000 calories! An apple or banana will do the same for around 700 calories. You become filled up both ways but you get a lot more calories from the peanuts. Choosing foods with low calorie density will fill you up with less calories. In other words, you can eat more and still lose weight without being hungry. A pound of fat is 3500 calories. To lose a pound you need to eat less or exercise more totaling 35oo calories. By walking a mile a day (2000 steps) you burn 100 calories. Two miles equals 200 calories. Losing weight is not a slow process. The key to losing weight is patience and consistency. By consistently exercising and cutting back on calories most everyone will lose weight. No fancy diets or exercise programs are necessary.