Being able to count calories
You must calculate your basic calorie requirements to maintain weight. It is a simple method for this.
If sedentary Weight x 14 = Daily calories to maintain weight.
If Moderately active Weight x 17 = Daily calories to maintain.
For active people Weight x 20 = Daily calories required.
Take basic calories needed and subtract 500. 3500 calories equals half a kilogram. So to cut down 500 calories a day will achieve half a kilo a week without exercise.
This stands to reason that you can draw 1 000 calories for 2 pounds a week.
While training is not necessary it will increase your weight loss and more importantly increase your metabolism. This will burn calories easier. If you add a little strength increase muscle. Every kilogram of muscle burns 50 calories a day.
Tips and Warnings
Start by reducing only 500 calories. Add a daily walk if you want.
Do not take calories during 1100. This can put you in starvation mode and stop weight loss. c0tBTXVli5