Q: You often hear for example that if you stop drinking a can of soda a
day that you could lose an x number of pounds.even on the dr.oz show
he'll say one can of soda has 180 calories ,3500 calories = 1 lb of fat
so in 20 days you could lose 1 pound and in one year 18 lbs.Or if you
add a pack of chips to your diet the same theory is used to predict how
much fat you will gain in a year but that isnt true either.

this is actually not true.calorie deficiency does not necesaarily cause
weight loss.even if a person stopped their daily can of soda they might
lose only 2 or 3 lbs or maybe none at all.

I play 8 hours of badminton a week so in theory I do have a calorie
deficiency but I havent lost any weight(Im already at a healthy weight)

A: You are definitely correct. Simply cutting out some foods and not changing anything else about your diet or exercise regimen will result in only a short-term weight loss for most people. Our bodies adjust to new metabolic demands fairly quickly. Cutting out a can of soda a day and expecting to lose 18 pounds in a year is just wishful thinking. You might lose a pound or two, but after that the body will have adjusted to new lower calories and the weight loss will stop.

This same effect is why starvation diets never work (except for very overweight people). Initially they cause rapid weight loss (in large part from water weight loss), but after a while the body adjusts to the new caloric intake by lowering metabolism and the weight loss stops.

The trick is to not only reduce calories but at the same time "convince" your body to keep its metabolism up. In other words, convince it that it should keep burning as many calories as before. This is where having a nutritious balanced diet and, especially, heavy whole-body weight training come in. By training your whole body (including your biggest muscle groups of legs and back) and by training it it with heavy loads (with resistance heavy enough that you can only do 12 reps or so before being physically at your limit) you will actually inflict microscopic damage onto your muscles that your body will then spend many many calories repairing and making stronger while you are going about your normal life. The result is elevated calorie usage around the clock.