Marlboro Man wrote:
Simple way of losing weight is [s]cutting out as much White flour as you can.[/s] eating less calories than you burn.
If you really want to lose weight safely and effectively, you simply need to track your dietary intake and ensure it is 15-20% below your BMR*1.2
Don't forget to remember that if you're exercising that is going to give you a bigger amount of calories you will need to eat as well. I maintain the "sedentary" factor 1.2 in my calculations since I have a desk job.
i.e. - 5'10" 183lb (83kg) BMR (estimated!) for a 34 year old is around 1870kcal * 1.2 = 2244
So 2244 kcal per day just to break even
ACSM recommends to not go below 1800kcal a day if you are a male, 1200 if you are a female
So, .8 * 2244 is slightly under that at 1795kcal/day
bump it up to the bare minimum of 1800 and you are at a deficit of 444kcal per day
444*7=3108 deficit per week almost a pound a week at one pound being 3500kcal
Factor in your exercise and you're supplementation for the exercise in terms of caloric intake and you can balance it out to a deficit of 500kcal per day which puts you at 1 pound of weight loss per week.
If you balance your diet properly you'll be able to maintain this weight loss without feeling hungry or having any health issues.
I'm currently using this method to reduce my own body weight.
One thing to note is as you go it is good to periodically recalculate the BMR (Estimated!) for your new body weight as it will be lower as you decrease in weight.
Once you hit the target weight you again recalculate and come up with a weekly maintenance kcal level to maintain the target weight. It takes some adjustment at first with measuring foods and ensuring that you don't go too far over or under each day but once you get a set menu of foods and such it gets easier.
I have a cheap digital scale I use to check weights of foods for things like cereals or fruits so i know exactly (+/- 1g) what I am eating. I then look up the nutritional data if it is not available on the packaging and keep a notebook that holds what I ate and how many calories I have eaten for the day.
In this manner I am losing consistently 1-2 pounds per week with no ill effects for the past month.
I have one more month to go before I hit my target weight.
Sounds complicated but it's pretty simple. The math is basic enough that even a 3rd grader can do the calculations.
No voodoo or crazy schemes involved. Simple input<-->output balancing.