There are only a few principles to follow to lose weight. Adhere to these and you will lose weight at a sensible level of 1-2 pounds per week and, most importantly, stay healthy.
- If you want to count calories, stick to no more than 1,500 for a woman and 2,000 for a man. Never eat less than 1,000 calories per day.
- If you want to count fat, stick to no more than 40 grams per day for a woman, 50 for a man. If you are losing weight too slowly, cut back on the fat, but never go below 15 grams a day. You could also try cutting back on the level of carbohydrate you are eating.
- Try to stick to a ratio of 40% carbohydrates, 30% protein and 30% fat for your food intake.
- Exercise aerobically at least 3 times a week, for no less than 20 minutes.
- Eat at least 2 portions of fruit and 3 portions of vegetables per day.
- Drink 6-8 glasses of water per day.
It's as simple as that. There are no magic formulas or miracles. If you expend more energy than you eat, you will lose weight.
