In order to lose weight, you need to burn more calories than you consume each day. You can achieve this by cutting calories from your diet and burning calories through exercise. A single pound of weight (.45 kg) has 3,500 calories in it. So in order to lose 3 lbs. (1.36 kg) a week, you'll need to reduce your calorie consumption by 10,500 calories each week, or 1,500 calories a day. In order to figure out how many calories you can realistically cut from your diet, it is a good idea to calculate how many calories you currently consume.  You may think you're only eating 2,000 calories when in fact you're eating 2,200 each day. So if you want to lose weight quickly, it's important to have an accurate idea of how many calories you need to cut from your diet. You can calculate your daily calorie intake by eating as normal, but making a note of exactly what you ate. In addition, you will need to specify exactly how much you ate. For example: half a cup of salted peanuts or 8 oz. full fat latte. Then you can use an online calorie chart to calculate your total daily calorie intake. Although many fitness websites will give you the option to calculate weight loss goals by signing up for their newsletter, this site will give you some solid advice about the steps you need to take, considering your weight, height and waist size. Scroll through the BMI and Weight tabs until you get to “Calories.” This tab will tell you how many calories you should eat per day to meet your weight loss goal in a healthy way. Depending upon your weight and height, you may want to set this restriction at 1500 until you lose some weight, so that your body doesn’t store fat instead of burning it.  This calculator is based on the premise that you should lose no more than one to two pounds per week. Never skip breakfast. This meal restarts your metabolism. Avoiding breakfast will tell your body to store calories, rather than burn them, during the day. Every person is different, so it stands to reason that the same diet plan won't work for everyone. In particular, it is important to consider your starting weight/calorie intake in order to develop a realistic (and safe) weight loss plan. For example:  If you are significantly overweight and eat over 3,000 calories per day, it should be relatively easy to cut 1500 calories or more from your daily diet. However, if you generally only eat about 2,000 calories per day, it might be difficult to cut 1500 calories from your meals without feeling tired or out of energy. If this is the case, aim to reduce your calorie consumption to about 1,050 to 1,200 calories per day, as this is the minimum amount necessary to keep energy levels up. Then you can just lose any additional calories through exercise. As you begin your weight loss plan, it's a good idea to keep a journal in order to track the amount of food you eat each day.  Make sure to list every single morsel that passes your lips - don't forget to count that sneaky square of chocolate or extra handful of nuts. When you fail to accurately track your eating habits, you are only fooling yourself. By writing down what you eat, you are holding yourself accountable. In fact, studies have shown that people are less likely to eat something in the first place if they know they'll have to write it down afterwards. In addition to writing down what you ate, also try to make a note of how you felt when you ate. Were you angry, upset, bored, tired? Making a note of your feelings will help you to recognize patterns in your eating behaviors, which is the first step towards changing them. In order to stay on track with your weight loss plan, it's important to monitor your progress. You can do this by weighing yourself weekly.  It is recommended that you avoid weighing yourself daily, as your weight can fluctuate from day to day and seeing your weight stay the same on the scales (or worse: go up) can lead you to feel disheartened and cause you to lose motivation. Weigh yourself on the same day each week. Try to do it first thing in the morning, before breakfast. This is when your body is at its lowest weight. It might help to have someone else as a witness. This could motivate you to work harder during the week, as you know there is another person to hold you accountable if you haven't reached your goal.
فهم كيف يعمل فقدان الوزن. احصل على صورة واقعية عن عدد السعرات الحرارية التي تتناولها كل يوم. استخدم حاسبة Web MD Body ومؤشر كتلة الجسم. اكتب قياسات الجسم وهدف خسارة الوزن المطلوب في الحاسبة. لا تأكل أقل من 1200 سعر حراري يوميًا أبدًا. خصص خطة فقدان الوزن الخاصة بك حسب حالتك الفردية. احتفظ بدفتر يومي للطعام. اوزن نفسك مرة في الأسبوع.