Usually, sugar and bad carbs are the worst offenders ( 15, 16 ). Eating refined carbs, processed foods, vegetable oils, and sugar will cause you to never lose those inches off your waist. Next, try eating a higher protein diet. Studies have found those eating more protein in their diet ended up reducing their waist circumference ( 17 ). Weight loss calorie calculator: calculate calories to lose weight or increase in exercise intensity and frequency to reduce body weight. Supports both metric (kilograms) and imperial units (pounds) and uses the formulas based on modern dietary and weight loss research. By cutting his intake to 3,675 calories, he could lose a kilogram a week. Alternatively, he could cut his calorie intake by 550 calories - eating 4,275 per day - and burn 550 extra calories through exercise to achieve his calorie goal. Plug your information into a weight loss calculator to find out how much you need to burn, then use that
One step at a time, work on your eating first. After you spend a few weeks working on your eating, start going to the gym 3-4 times a week. You don't have to go everyday. The most important thing for losing weight is to control your diet, healthy foods and under your caloric limit.

1. You ate your last meal later than usual. If you pushed dinner back later than normal, you might be seeing food mass on the scale the next morning. And if you keep a regular schedule, you're likely accustomed to weighing yourself at a specific point in your digestion. So you might simply be seeing your weight at a different stage in the

How to Use the Calculator. To use the calculator, select your gender, enter age, current weight, goal weight, height and activity level. Click on calculate to find out how many calories to consume daily for maintaining weight, losing 1 pound a week or a 2 lb a week weight loss. Scroll down the page for help on determining your activity level.
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can i lose 2kg in a week