Here is the answer to this question. In order to lose weight, you have to subtract calories. Safe weight loss is 1-2 lbs/week, so in order to lose 1 lb/week, you'd have to drop 500 calories from your BMR each day (1 lb is equal to 3500 calories, so 500 calories X 7 days = 3500 calories or 1 lb). OR you can drop 250 calories from your diet and increase .....
Get rid of empty calories and increase vegetables, whole fruit (not juice) and lean meat. A meat portion is the size of a deck of cards, and 1-2 servings a day is fine. Eat starches of good quality such as potato, sweet potato, starchy vegetables, legumes instead of cookies, cake, soda, juice, candy. Limit bread.
I recently did water fasting for 4 days followed by a week of low-calorie diet and lost 8lb 6oz, and I feel quite positive now; it's been easier to control and to limit the amount of calories after fasting for a few days. But I wouldn't suggest doing that without supervision unless you already have some fasting experience. Besides, I did it while being away from daily routine - otherwise it'd be very difficult to keep pace.
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