Basically, Bob says, you have to burn more calories than you take in.
In addition to exercise, your eating patterns will affect your weight loss. You have to allow yourself to feel hunger, Bob says. That little gnawing feeling you get in your stomach late at night means that your body is ready to "eat the fat." When you give in to the craving, he says, you are eating your results. "If you go into a calorie deficit, you're going to be a little bit hungry. People need to learn how to accept that, be okay with that slight discomfort."
How can you ignore a growling stomach? Bob suggests to step away from the refrigerator, and find something to occupy your mind and make you feel good. A bubble bath or a long walk can help take the edge off.