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Here you have some basic instructions: Calorie Balance You probably know that in order to lose fat, you should burn quick bust more calories than consume. But if you cut your calories too much you will quick bust shut down your metabolism, which definitely is not desirable when trying to lose weight. So your goal is mild calorie restriction from food (200-300 kCal below maintenance level) to keep your metabolism fast. Since there are 3500 kCal in a pound quick bust of fat, you will need great calorie deficit to lose weight at acceptable rates. To achieve such a deficit (500-1000 kCal/day) you have to use exercise, which will increase your metabolic rates even more. Nutrition * Spread your meal intake into 5-6 small protein-rich meals during the day. This will boost your metabolism and promote better nutrient absorption. All of your meals should have plenty of lean protein (egg whites, chicken breast, lean red meat, seafood, fish, etc.), complex carbs (brown rice, oatmeal, whole grains, legumes, lentils, kidney beans, mushrooms, etc.)
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