找出你的基础代谢率，并采取比你消耗所需更少的热量。 不要缺任何一顿饭。 吃瘦肉蛋白质。 优先考虑食用复杂碳水化合物，而不是简单碳水化合物。 选择健康脂肪而不是不健康的脂肪。 均衡饮食。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
, and take in fewer calories than you're expending. Your basal metabolic rate is a calculation of how many calories you typically burn during the day. In fact, it's part of how the 2,000 calorie per day diet was devised. As we learned earlier, the key to weight loss is taking in fewer calories than you burn during the day, so knowing how many calories you burn in a day is an essential part in tailoring your diet in order to lose weight. Calculating your BMR is very simple. Type in "basal metabol