Calories needed to lose weight

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
The best thing to do for your body is to watch what you eat. You need to write down everything you eat in a day so you can look back on it and evaluate your food intake. Make your self a food log and keep track everyday. Make sure you are eating 6 times a day rather than 2 or 3 times. The more you eat healthy foods all day long the faster your metabolism becomes. Don't starve yourself from treats. Eat one small one a day or wait till the weekend and reward yourself for how good you did during the week. Make sure you cut back on the carbs and sugars. A good rule of thumb is don't eat them after 4:00 pm. Eat your bread for lunch but stay away from it at dinner. Same goes for your treats during the week. Have one after lunch but hold off on the sugar after dinner. The last important thing is drinking tons of water. You will not lose weight if you are not drinking enough water everyday. It is essential to weight loss. Get a larger water bottle and commit to drinking it and filling it up 3 times a day. These guidelines are not to difficult and if you drink your water and keep a food log you will see results.