Calorie GuideQuick calorie guide with the easiest calorie information about calories needed to lose weight. Cut Down on Calories or Exercise More?Be realistic with your weight loss goal though. It all looks easy in theory; "If I cut down on 500 calories a day, I will reach my ideal weight in 5 months", but you know that weight loss is more than counting calories. If nothing else, it takes a lot of planning. Using a chart for calorie counting makes the planning easier. (Detailed instructions on how to use the calorie counting chart.) From Where Do You Get Your Calories?
A better caloric intake for weight loss is: 30-35 % from fat, 35-40 % from carbohydrates and 25-30 % from protein. This means that you have to cut down on carbs a bit and instead get more of your energy from protein. Proteins in general have a higher satiety index (are more filling) and replacing some of the carbohydrates you eat with protein will make you feel fuller for a longer period of time. And remember that not all calories have the same value. Make sure you get more fruit calories than cookie calories. That will get you the best value for your limited amount of calories. To sum up this calorie guide; to lose weight you need to consume fewer calories than you burn. I recommend that you start with an easy exercise routine and increase your level of exercise slowly, while at the same time start counting calories one meal at a time to find out where it’s easier for you to lower your caloric intake. 
With you on the weigh, Eva 
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