It depends on your height, your weight, your gender and your age. Also what the reason is behind your excess body fat. Some people carry extra weight due to their diets, some lack of exercise, and other have underlining health issues that are making them fat! So it all depends! Study how certain foods effect how you feel emotionally and physically. Then estimate how much your moving around each day. Listen to your body and what it tells you. Theres not one option that works for everyone!