Counting calories.
For most weight reduction diet, dieticians recommend 1200 to 1500 calories of food daily for women and 1500 to 1800 calories daliy for men. Ask your diet or health advisor how many calories you need every day. The rate at which you lose weight depends on your metabolic rate. Your metabolic rate is determined by the amount of energy ( calories ) you use for primary body functions. You can increase your metabolic rate by physical exertion. When you begin a weight loss program, you lose weight quickly in the beginning, because you lose excess body fluids in the beginning.