The easiest way to lose weight is to reduce the amount of calories you consume. A pound equals 3,500 calories, according to Diet Bites. This means that in order to lose a pound a week, you will need to eliminate that many calories from your diet or burn them through exercise. Controlling your calorie intake doesn't have to be complicated, but you do need to have a system in place to help you get through.
Step 1
Keep a food journal or use an online calorie tracker. Before you can start making cuts in your calorie intake, you need to know if you are eating too much. For at least two weeks, write down everything you eat and drink, including its calorie content, amount and whether you were really hungry or eating out of boredom or stress. At the end of the day, go over your entries and try to decide where you could cut down, switch to healthier foods or replace eating for other activities to deal with emotions or boredom.
Step 2
Switch to low-calorie versions of the foods you love. If you love snacking, for example, the key is to find lower-calorie snacks. Eating air-popped popcorn rather than chips can significantly reduce your calorie intake, according to the Weight Ladder website. You can also switch to low-fat dairy, try whole wheat products over those made with white flour and read labels so you can compare brands. Sometimes there's a significant different between the same product made by different companies.
Step 3
Leave something on your plate. Cutting your portion size before you even put it on your plate can help you eat less, or you can try using smaller plates. Even if you fill them completely, your total caloric intake will still be less than usual, but the switch can help you trick your mind into thinking you're eating more, according to Weight Loss For All. Eat only until you feel full, and don't feel bad about leaving something on the plate.
Step 4
Remove extras. Cream-based salad dressings, mayo, cheese toppings and oils all add calories to even the healthiest of salads. When eating out, ask for dressings on the side and forgo the toppings or extras. If you have a choice between mushrooms or cheese as additions to a sandwich, choose the mushrooms to save fat and calories.
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