For long-term, pain free weight loss, start with a 500 calorie reduction. You will be able to keep this up almost indefinitely. Once you get used to this amount, consider reducing your calories further, if you won’t go any lower than 1200 or 1800 calories.
Of course, you can’t do any of this if you don’t keep track of how many calories you take in. Keep a food journal. Write down what you eat and how much. Just doing this may help you to lower how much you eat, but we aren’t going to rely on that. Buy a set of measuring spoons and measuring cups and use those to serve up your food. Write everything down. Don’t go back to change it later. This isn’t school. The only person who loses when you lie about how much you eat is you.
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