When you first start your attempt to lose weight, it may be helpful to keep track of how many calories you're currently eating.  Keep a food journal or use an online calculator to help you get an estimate of how much you currently consume. Compare this amount to your calculated and activity-adjusted BMR.  If the numbers aren't even remotely close, it may be easier to start your diet by consuming your calculated amount of calories daily. Consuming a significant amount of calories less than you're typical day might be difficult.  Decrease slowly by first adjusting your diet to line up with your activity-adjusted BMR level. It's a bad idea to consistently make your daily caloric intake lower than your BMR.  When your body doesn't take in enough calories each day to sustain basic functions, it starts burning muscle for energy. This will make maintaining your weight loss more difficult in the long run.  Very low calorie diets aren't typically considered safe or appropriate for weight loss.  They do not provide enough flexibility for you consume an adequate amount of protein, vitamins or minerals that are essential to your health.  Try to keep consume at least 1,200 calories daily.  This is generally recommended to by the absolute lowest amount of calories to take in daily. .  Consider keeping a food journal that lists everything you eat, as well as the calories per serving and how many servings you had.  Studies show that those who journal their foods regularly stick to their diet plans longer and lose more weight.  Search online for free apps or websites that allow you to enter what you ate — some will even calculate the calories for you. Try MyFitnessPal or Super Tracker by the USDA. You can also log your activity level and the amount of exercise you get each day. Seeing the actual amount of calories you consume each day will force you to take responsibility for your health and cut back on eating.  Be vigilant about logging everything that goes into your mouth, and you'll find it's easier to stick to your diet. Another important component of weight loss is tracking your weight and overall progress.  Studies have shown that those dieters who weighed themselves regularly were more successful long-term than those who didn't keep track on their weight.  Weigh yourself about one to two times per week.  Try to get on the scale at the same time of day (try for first thing in the morning after you've just emptied your bladder) while you're wearing the same clothes for the most accurate record of progress. If you're not losing weight, reevaluate your total calorie intake.  You may need to cut out more calories or be more accurate with your food journaling.
راقب مقدار السعرات الحرارية التي تتناولها حاليًا بشكل يومي. لا تأكل أقل من معدل الأيض المحسوب.  احتفظ بمفكرة للطعام زن نفسك بانتظام.