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2. Figure out how much you want to lose
A pound of fat is 3500 calories. So to lose a pound a week, you need to cut 3500 calories (about 500 a day) from your AMR. To lose 2 pounds, you need to cut 7000. Just dont eat less than 1200 calories a day, or youll signal your metabolism to slow down, and you wont lose anything at all.
Other rules: no alcohol, no junk food, eat every four hours.
3. Consider what your week looks like
I dont recommend eating the same number of calories every day. First of all, some days youre in situations (like business dinners) where you need to eat more. Second, varying what you eat from day to day prevents your metabolism from slowing from getting used to fewer calories.
Suppose I need 13,300 calories per week to stay the weight I am now, taking into account the activity I do. To lose a pound, I need to eat 9800 calories per week. Rather than eating 1400 a day, I eat about 1200 three days a week, then eat 1500 and 1600 on other days, with one day at 1700. Mix it up how you want.