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What I've found works for me is eating what I want, but counting calories. I've been able to lose 2 pounds every week using the following formula:
Maintain Current Weight
Sedentary: 13 x current weight = calories needed to maintain
Moderate: 16 x current weight = calories needed to maintain
Active: 19 x current weight = calories needed to maintain
To Lose Weight
You have to burn 3,500 calories to lose 1 pound. Multiply 3,500 by the number of pounds you want to lose in a week, and divide that number by 7.
Finally subtract that number from your "calories needed to maintain" number.
This gives you your daily caloric limit to lose x-amount of pounds per week.
I've also found that counting calories based on a food scale, and down to the gram when possible is much more accurate than what's on the label.
For example, a 1 cup, 1 Tbps / Tsp measurement (level, heaping, just below the rim etc..) might have significantly more calories than the exact weight in grams. You can measure things like fruits, and veggies in grams rather than a guessed estimate of small medium, or large, which is nearly always wrong. Those extra calories you didn't know you were eating really add up! It only takes 3,500 to gain a pound. A food scale is really a must if you're counting calories.
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2223 kcal
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Grasa: 68,33g | Prot: 170,71g | Carbh: 237,78g.
Desayuno: Active Lifestyle Raisin, Apple & Walnut Instant Oatmeal. Almuerzo: Bananas, Whey Protein Plus Elite Series (Six Star Pro Nutrition), Skim Milk. Cena: PORK GRAVY, Olive Oil Butter, Corn on Cob, Original Mashed Potatoes singles, Pork Chops (Top Loin, Boneless), Kraft Shake'Bake Pork. Pasa Bocas / Otros: Low Fat Ice Cream Cone, Tomatoes, Cajun Roast Beef, 1/2 The Fat Mayonnaise, healthy life100% Whole grain Bread, Deli Style Sliced Pepper Jack Cheese (Sargento), Cantaloupe Melons, Watermelon, Skim Milk, Cajun Roast Beef, Pork Rinds. más...
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3263 kcal
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Ejercicio:
Máquina de Ejercicio (Lento) - 3 minutos, Caminar (Lento) - 3/kph - 5 minutos, Entrenamiento con Pesas (Moderado) - 40 minutos, Descansando - 15 horas y 12 minutos, Durmiendo - 8 horas. más...
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