How way can you plan meals? Choose a convenient plan for a calorie intake. If you keep your weight and eat 2000 calories a day, you must reduce energy consumption up to 1500 calories a day to get rid of 0.5 kg of fat per week. Daily healthy deficit of 500 calories for 7 days would be 3500 calories, which corresponds, may be 0.5 kg of weight. If you want to lose more than 0.5 kg of fat per week, and you feel that you will not feel serious inconvenience, then you can reduce your calorie intake even more. But too much reduction in energy consumption is dangerous, because the diet of 1000-1200 calories a day can not have a healthy nutritional value. You should not hurry. Excess body fat accumulates gradually, so you should get rid of the weight slowly. Weight loss at 0.5-1 kg per week will allow you to adapt gradually to such plan food.

So, the primary task for you is to develop an adequate healthy diet. This means that you need to determine what low-calorie foods that contain different nutrients (fruits and vegetables, whole grain breads and cereals) and foods, which is rich in protein (game, fish, eggs, cheese and milk) you’ll use for their nutrition. You should to plan your meal such way, that your daily diet includes foods that are rich in vitamins and minerals, but contain few calories. Therefore it will be easier for you to exclude from your diet plan high calorie foods that contribute to overweight.

Eat regularly and adhere to the schedule strictly. Proceed to eat until the moment, when your hunger becomes very strong. Eat everything you have planned. But you don’t have to eat something the next meal after that. Eat slowly, chew food thoroughly before swallowing.

Weigh at least once a week. It will be better, if you weigh for three days, and then determine the average weight. You can weigh every morning. Regular weighing will help you determine the effect of the chosen diet on the process of losing weight. You may find a few weeks of weight loss that weight does not decrease more. It may be the normal healthy delay of water in your body. But you continue to follow your health weight loss diet plans, and you will see its result as weight loss.

Try to avoid situations that might provoke you to the break the diet. Go to the grocery store when you do not feel hungry only. Buy only those products that you have planned to buy. Do not keep in a house that you should not eat.