1) Make yourself familiar with the energy contents of foods you usually eat.
2) Identify 500 kcal that you can cut out of your daily diet by eliminating the highest energy items or eating less of them.
3) Lose about 2 kg each month.
By reducing your caloric intake by 500kcal a day you save about 15,000 kcal a month. That is equivalent to 1.7 kg fat (assuming 9kcal per gram fat). Since there is also some energy lost in conversion of food to bodyfat the weight loss will be slightly higher than that.
500 kcal can often be saved by simple measures like swapping fizzy drinks with water. Another big saver is to not have second helpings (or renounce the third helping if you tend to have it).
Awareness of the caloric content of the foods you eat will enable you to control your intake much better. And reducing intake is the key to losing weight.
1) Make yourself familiar with the energy contents of foods you usually eat.
2) Identify 500 kcal that you can cut out of your daily diet by eliminating the highest energy items or eating less of them.
3) Lose about 2 kg each month.
By reducing your caloric intake by 500kcal a day you save about 15,000 kcal a month. That is equivalent to 1.7 kg fat (assuming 9kcal per gram fat). Since there is also some energy lost in conversion of food to bodyfat the weight loss will be slightly higher than that.
500 kcal can often be saved by simple measures like swapping fizzy drinks with water. Another big saver is to not have second helpings (or renounce the third helping if you tend to have it).
Awareness of the caloric content of the foods you eat will enable you to control your intake much better. And reducing intake is the key to losing weight.