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Find out how many calories you need: For instance, you weigh 140 lb and you perform 20 min
s of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
Go for wholesome fresh foods: If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked
Keep a food journal: Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal. Exercise, period: Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

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From my point of view, the first thing a woman must do instead is befriend her body. The next hurdle women must overcome is the “calories-in, calories-out” myth. When a woman struggles with issues of weight gain or body image, she intuitively knows that something is wrong with this equation. It is just not that simple, and the fact is, the most effective strategy is not a battle of willpower, but all about self-care and homeostasis.
 
 
 
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