You can also decrease your food intake by 250 calories/day and step up your exercise to burn an extra 250 calories/day. This would be to lose 1 pound/week.
I also recommend that you implement the food diary here on MH; that will help you keep track of the calories you eating/drinking, along with certain nutritional data.
In addition to your current weight, it's a good idea to take and record your measurements, such as waist, hips, upper arms, thighs. Sometimes, especially if you begin a new exercise program or something, you might build more muscle, which could keep the scale stuck, while losing inches instead of pounds.
Don't forget also to calculate your BMR, (Basal Metabolic Rate). This is the number of calories you need to provide for the involuntary body processes, such as breathing, heart, kidney and other organ functions. If you go below the basic calories you need, your body will not perform well.
Cinnamon has also been shown to help keep blood sugar steady.
You have some great stuff in that area that can be looked at.
The best thermogenic herbs and spices not only provide a variety of flavors to enhance foods, but can also burn body fat and contribute to weight loss.
Of the many herbs and spices available, the best fat burners include those with high levels of spiciness. Cinnamon, cardamom, cayenne peppers, ginger, cloves and curry spices all boost fat burning and contribute to weight loss. - Heat it up with Spices availabel could help you.
Heres some researched herb information and more tips....
Here's some great recipes too.
Diet Plan for weight loss
You do not gain weight over-night similarly you should not expect to lose weight over night
In reality, you have to commit yourself to change life style for the long haul. I recommend that you keep a daily activity diary.
I have created a word document that you can download to your computer and print it out.
Step 1: Analyze weight, EER and BMI - Here on medHelp Weight Trackers!
On day 1, you need to analyze the problem, determine end goals (target). To this end, provide an EER and BMI Calculator . Weigh your self and note down following numbers:
1. Your current weight
2. Estimated Energy Requirement (EER): This is the amount of energy needed to maintain your current body weight.
3. Current BMI: This gives your current Body mass index.
4. Current EER: This is the number of calories needed to maintain your current weight.
5. Minimum, Median, and Maximum Weight
6. Minimum, Median, and Maximum EER
Step 2: Determine your Target Daily Calorie Intake level
Your eventual goal may be to attain Median weight. However, you must plan on using one to two pounds per week. From your Current EER (Step 1), subtract 500 to 1,000 calories to reduce your weight by one to two pounds per week. This will be your Target Calorie intake. To lose one pound per week, you need to reduce your intake by 500 calories per day.
Step 3: Determine your food intake pattern for Daily Calorie intake
Enter your Target Daily Calorie intake in to Food Pattern Calculator . This will give you the food pattern you should eat for a balanced diet.
All these tools are available here.