loose wait with good diet?

Question

I want to lose wait, but I am not familiar with the calories and all those things. Please tell me

1- How can I calculate calories that I take in a day and how can I know that the food I am eating contains how much calories?

2- What food do I take the most and what is the best way to take it e.g; once a days, twice a day etc.

Regards
Ali Hammad

Answer 1

calorie amount is on food packaging, you can also find out on the net or buy a little book that gives you how many calories in what foods are
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

There is an awesome free site that has helped me lose 30 pounds since Thanksgiving. You can log your foods and it calculates the calories and nutrients for you!

I also follow the South Beach diet. The book is available at public libraries and local bookstores.

Peace be with you!