counting calories

Start up an online journal, for free, at like fitday.com - I love them. They have most foods indexed there, and anything they don't have, you can add, with all the details. You log everything you eat and how much, and what activities you do, your age, weight, height, goals, etc. It'll tell you if you're burning the calories you're eating, why you are or aren't, which nutrients you're probably lacking, etc. Oh, also, try to get an estimate of how many calories you're probably consuming to maintain your current weight. You can find the simple equations on the net. Then, don't reduce past say 1200 for a whole day. If you've been consuming 3000 a day, going down to 1500 cuts 1500 per day (though you wouldn't have to go that extreme). But IF you did that, you'd lose one pound every 2 days and a bit. You have to eat 3500 LESS than what you need to maintain your current weight OR eat some less and burn the equivalent to make up for, before you lose ONE pound. Also, for every 3500 calories MORE than you MUST eat to maintain your weight, you gain a pound. Counting can make losing very easy, and flexible. Like you can have a nice dinner or dessert once in awhile, so long as you're not hell-bent on losing like 10 pounds a week or something crazy like that. Plus, with the journal, you know EXACTLY how much damage was done, so you can't convince yourself you didn't, and then get frustrated because you never lose enough weight.

I guess you've heard this a million times, but try to exercise more too. You don't have to go to a gym, walking longer distances or running up and down stairs (burns LOADS of calories and gets you sturdy legs and behind! :) are great and simple work outs that don't neccesairly take up a lot of time. When exercising, make sure you have fun doing it. When you have fun, you'll keep on doing it and you'll have more adrenaline. Exercise should be fun, I've allways been bad in gym class do to a balance impairment so I know how bad things can get; fun and acceptance are your first priorities! Also make sure to drink a lot of water. It cleans your body from the inside out and it will make you feel less hungry. Also, when exercising you loose a lot of moisture so you will need it. The thing I like better about more exercise over less calories is the fact that you do not only loose weight but it also shapes your body. Just losing weight will not prevent skin from hanging loose or anything; off course this is more applyable when you are losing a big amount of weight rather than 3 kilos. Good luck! :)

avoid red meat prefer white.. juice instead of cola

the bottom line to losing weight is to burn more calories than what you take in.