[header] How to lose weight without taking pills [title] Find your basal metabolic rate. [step] The basal metabolic rate (bmr) is the amount of calories your body needs to function at rest for an entire day. A bmr calculator can be found online that will use your height and weight along with some other factors to calculate your bmr. 
[title] Reduce your caloric intake to less than your bmr. [step] Reducing your caloric intake to 500 calories less than your bmr daily should cause you to lose one pound per week.