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  • For years, low-fat diets were thought to be the best way to lose weight. A growing body of evidence shows that low-fat diets often don't work, in part because these diets often replace fat with easily digested carbohydrates. This guide is intended for use by healthy adults with a body mass index of 25 and over.

    By replacing some unwise food choices with healthy ones, you'll be cutting back on calories. If you add some moderate physical activity, you have the perfect plan for losing weight without the need for special or inconvenient diet plans.

    I JOURNAL everything I eat and keep track of my calories. It HAS worked for me but I exercise a tiny bit as well – meaning I walk. When it comes to losing weight or maintaining your current weight, there are no forbidden foods. You simply need to make sure that you don’t over consume calories.

    For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women. While that seems simple, it can be challenging to implement a practical, effective and sustainable weight-loss plan.

    To reach her goal of a 500-calorie-per-day savings, she adds some exercise. Skipping a large glass of sweetened iced tea will save about 200 calories. A 45-year-old woman complains that she has gradually put on 12 pounds over the past year. In the last month, she's faced a stressful work deadline and added another 4 pounds to her frame. While nothing is absolutely forbidden, when you do succumb to temptation, keep the portion size small and add a bit more exercise to your daily workout.