If you expend more calories than you take in, you’ll lose weight. Most people want the quick fix, not the slow, steady victories that come from shrinking your Consumption Box over time. Instead of making a drastic life change, you’re making steady progress towards your goal. Science shows that this way is most sustainable in the long run.

Most people probably understand how the Consumption Box works, but fewer people put it into practice. Most don’t truly think about the amount of calories they consume on a weekly basis. It’s important to measure weekly instead of daily to account for situations like celebrations or cheat days. If you don’t do so good one day, you can still keep the average calories consumed that week below average.