Calories to lose weight

Do you know how to adjust calories to lose weight each week?  Today, there seems to be allot of talk about weight loss to confuse anybody.  With the increase focus of carbohydrate and dietary fat, concern over calories has been left out.  It's a shame with that because the fact that whether you focus on dietary fats or carbohydrates, or weight loss drugs, you'll simple gain weight if you take more calories than you burn.

To lose a pound, you need to create a deficit of 500 calories per week.  Therefore, here are some suggestions to substitute.

Instead of : Bagel and cream cheese and coffee with cream and sugar use Bran flakes cereal with skim milk, and not dairy creamer

Instead of:  20-ounce soda, one cup orange juice, and second glass of wine use water, unsweetened teas

Instead of: Candy bar, chips and 20 oz soda use baby carrots, and an apple

Keep a food diary as a written log of what you eat as a powerful eye opener.  When you write down what you eat, you eat less...

If you need more information, I'll be glad to assist....