The Straight Diet
Week 3: Cut the Calories
Until now you've been eating freely, but the main part of a diet is to lose weight. You'll now need to start cutting
calories. Healthy weight loss is 1-2 pounds (0.45-0.9 kilograms) per week. Sticking to the 1-2 pound rule will keep you
healthy and increase the chances of a) staying on your diet and b) keeping the weight off.
You need to figure out how many calories you burn each day. The Daily Calorie Needs Calculator will give you an
estimate. To lose 1 pound (0.45 kilogram) per week you'll need a deficit of 500
calories per day. To lose 2 pounds (0.9 kilograms) per week you'll need a deficit
of 1000 calories per day. Figuring out how many calories you should take in
doesn't end now. You have to monitor your progress and adapt accordingly. If you
aren't losing weight, cut some calories out. If you are losing weight too quickly,
add some back in. You should never go under 1200 calories. Doing so will put
your body into a starvation mode and prevent you from losing weight.
The easiest way to cut calories is to switch to low fat versions of food and remove
most and even all junk foods. This week, concentrate on eating the amount of calories you should be eating to reach
your weight loss goal. Use your calorie counting method throughout the day to keep yourself on track and avoid
realizing too late that you are over your calorie limit.
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