1) Calculate the number of calories your body needs to consume to maintain your current weight. This is called the maintenance calories. (Search Google with “calorie needs” a little different simulator to help you with this)

2) Initially, the deduction of 10% (up 500Kcal) outside keeping the total calories. Significantly reduce the calories will result in muscle and water loss – not fat loss.

3) Divide the number of calories more than 5 or 6 meals instead of 2 or 3. You should try to eat every 3-4 hours.

4) Cut all simple carbohydrates (except immediately after exercise, eat whole grains, foods high in fiber.)

5) Exercise at least 3 times a week do 30 minutes of cardio at a reasonable level of intensity. This will help create the calorie deficit and encourage your body to lose fat.

6) Make simple substitutions in your diet sweeteners instead of sugar, diet drinks instead of sugary drinks completely, use leaner cuts of meat, etc. Initially, these changes may be difficult, but we ‘ accustomed to it and saving vital calories every day.

7) Drink plenty of water – at least 2 liters of water every day – if you are dehydrated body will be less effective and make more difficult the loss of fat.

8 ) Try to eat low carb (complex only!), Moderate in protein and low fat. From my experience the South Beach Diet is excellent.

9) Keep a food diary to monitor how many calories they eat – it is very easy to eat more.

10) Supplementing the diet that you can make it easier fat loss. A diet rich in protein may help preserve muscle mass (more muscle means higher metabolism). There are also some supplements for fat loss available to help improve the metabolism, it is useful because their metabolism may decrease during long periods of diet.