First you need to decide how many calories you should be eating: 1,500 calories a day usually leads to a 1- to 2-kg weight loss per week, but maybe it just doesn't quite work for you.

Here’s how to calculate your calorie goal

Your current weight x 12 = calories/day needed to maintain your current weight
To lose 1 pound/week: Cut 500 calories/day.
To lose 2 pounds/week: Cut 1,000 calories/day.
Don't go under 1,200 calories a day, however: it's hard to get the nutrients you need with that little food.

Write what you bite. Studies show writing down everything you eat helps you lose weight. Buy a journal or track it online. The more detailed your notes, the more they'll help: to start, try writing down what you ate, how much, and the calories it contained. You might also note where you ate or how you felt.

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