It's just that simple. Eat the majority of your calories and try not to drink calories. Eating quality foods like fruits, vegetables, unsaturated fats and proteins gives you two advantages: 1) they are more nutritious and 2) you feel fuller longer (therefore eating less with fewer calories). Your calories will skyrocket out of control if you consume too many high-calorie drinks like sodas, juices and alcohol. Try water and low-calorie sweetened drinks instead. Permanent weight loss and fat loss happens by making a series of simple lifestyle changes.