Lose weight by a proper and balanced diet

In order to lose one pound you need to have a 3500 calorie deficit. That is, you need to burn 3500 calories more than your intake. For example, if your metabolism is about 2000 calories per day, by deducting 500 calories per day for seven days, you lose a pound per week. You can speed up your fat loss by having a 700 calorie deficit per day to lose 1 ½ pounds per week.

You may cut down the calories between 500 up to 1000 per day, depending how fast you want to lose weight, but you cannot cut down the nutrients. It’s important to know that no matter what, your body needs nutrients, but not necessarily the calories. In order to get enough nutrients but not too many calories, you need to get dense nutrients, not dense calories. A big bowl of spinach is a good example of a dense nutrient. It has a lot of minerals, vitamins and fibers with little calories. On the other hand, a spoon of butter, or a piece of candy is an example of a dense calorie, which has a lot of calories and no nutrition value.

What you eat, when you eat it and how you prepare it has so much to do with your success in fat loss. For example, a medium sized potato has about 90-100 calories if it is baked and also has good nutrients. On the other hand, when the same potato is mashed or made into French fries, all the nutrients disappear and the calories double. With respect to burning calories, you would get much better results if you eat in the morning rather than eating at night since you give more time to burn the calories throughout the day.