Develop an eating Plan:
Most women can lose an average of 1 to 2 pounds a week by consuming 1200-1500 calories a day. Most men can lose this amount by consuming 1500-1800 calories a day. One to two pounds a week is the ideal rate of weight loss.
Three different nutritionally complete diets are shown in a chart. Your doctor, a registered dietician or a licensed nutritionist can tell you which one of the three calorie levels is best for you.