The key to any weight loss program is to eat less and move more. This does not mean that you need to restrict yourself to 500 calories pr day, or that you need to enroll in a gym and exercise 2 hours a day 5 days a week. What it does mean is that you need to adjust your eating habits and movement patterns to maximize your body’s ability to burn calories and build lean muscle. (Muscle burns more calories than fat does, so you can eat more if you have more muscles without gaining any weight!)
The first tip I can give you is to cut 500 calories from your diet per week in order to lose one pound each week. If you would like to lose two pounds per week, then remove 1000 calories from your diet each week. This may seem like a lot of calories to remove from your diet, but these calories are spread out over seven days, so that comes out to only about 71.5 calories a day to lose 1 pound a week, or 143 calories a day to lose 2 pounds per week. Now lets take a look at how you can easily cut these amounts from your current eating habits without feeling deprived.