Hello my people in other to loss weight you need to consider the following facts.

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Calorie is a unit of energy. Calories are used to determine the amount of energy you consume and expend. For example 1 medium banana contains approximately 105 calories. Jogging for about 15 minutes would burn the same amount of calories, which means that the energy you would have consumed from that banana would have been used up. 
Your BMI (Basal metabolic rate) is the number of calories your body needs everyday in order to function, whilst maintaining your current weight. Your BMI is determined by your current weight and height, age and gender. 
If you want to lose weight permanently, get fit and stay healthy, you need to combine a "Weight Loss Nutrition Plan" with a "Fat Loss Exercise Routine". When you eat the right food and engage in portion control you will achieve a calorie deficit.

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***What is a calorie deficit? 
A calorie deficit occurs when the amount of fat you burn is greater than your BMI which is the calorie your body needs daily to function, and this results to weight loss. 
when you eat 2000 calories of food a day and your body burns 2500 calories, you are losing extra 500 calories a day, which equals 1kg of weight loss in a week. 
So in order to lose weight, you must eat in such a way that your body continues to burn extra calories everyday while you lose weight over a period of time. 
And we can achieve this by eating foods that will reduce the level of insulin that is being produced in our body, such as complex carbohydrates, vegetables, plant based protein etc. These type of food reduces the secretion of insulin(that fat storing hormone) in our body***


I hope this will be of help for you to maintain a healthy living thanks for reading.