Reduce total calorie intake

To lose weight, you need to change your energy balance. There are only two ways to do this: either use less energy (calories), or expend more energy (through exercise and / or increased metabolic rate). The best way to reduce consumption is simply to reduce the size of your meals and / or the amount of calorie foods you eat. This does not mean you have to give up any particular food: in fact, completely avoiding a food can cause cravings that derail your diet. A smarter approach is to simply eat less of these foods high in calories.





To have a realistic idea of ​​the amount of calories you consume, consider keeping a food diary.
 You do not have to keep your day as usual, but not track your daily intake of at least one week.
 The My area follow my ND makes this exercise particularly easy   to count calories and provides total nutrients too.

Also watch calorie foods containing "hidden". For example,

-Watch what you drink.
-What do you drink during the day can have a significant impact on your caloric intake. In most cases, no-calorie beverages, such as water or tea are also filling (and cooling) and drinks such as high-calorie soda, then that is one of the easiest to improve its food.
The water is almost always the best option, but the coffee drinks, tea and diet can also help reduce calories.
-Be smart about condiments and sauces.
-Butter, mayonnaise, and many "special sauces" used by restaurants are very concentrated sources of calories. If you want to add flavor to your food, try using lemon juice, soy sauce, salsa or spices instead.