A simple way to lose weight is to create a daily caloric deficit of 500 calories per day for a total of 3500 calories per week, which equates to losing 1 lb per week. If you follow this plan you will lose 48 lbs in 12 months. You can create a caloric deficit by either burning 500 more calories than you consume each day. You can either exercise to burn the extra 500 calories each day. Or, you can burn an extra 250 calories through exercise and also eat 250 fewer calories each day to create the 500 calorie deficit.
****Make sure you consume at least 1200 calories per day to keep your body from going into starvation mode.*****
Here is how you can calculate the calories you consume:
1 gram of Carbohydrate = 4 calories
1 gram of Protein = 4 calories
1 gram of Fat = 9 calories
So, if you consume a meal with 30 grams of carbs, 10 grams of protein, and 20 grams of fat, total calories are 340 (Carbs 120, Protein 40, Fat 180), with most of the calories coming from fat. Your daily Fat intake should be 20% to 35% and you should not consume more than 50 to 80 grams of fat per day.