1) Calculate the number of calories that your body needs to consume your current weight. This is called you maintenance calories. (Google with "need for calories and is a bit different computers to help that)

 2) Originally, the deduction of 10% (up 500Kcal) for the total calories of food. Significantly reduce your calories by the loss of muscle and water - new loss of fat.

 3)Divide your calories more than 5 or 6 meals instead of 2 or 3, you should aim to eat every 3-4 hours.

 4) Put all simple carbohydrates (except for the rights after year, eating whole grains, with many fibers).

 5) The exercise of at least 3 times per week for 30 minutes cardio at an appropriate level of intensity. This makes the lack of calories and promotion of your body fat to lose.

 6) The simple replacement of Hijvoeding suiker as sweeteners, diet drinks instead of sugar drinks, with lean meat, etc. May, a first step, these changes are difficult, but you get used to and make it necessary for the economic calories per day.

 7) Drink plenty of water - at least 2 liters of water per day - if your body is dehydrated less efficiently Effizienzund harder, the loss of fat.

 8) Try to eat a low carbohydrate content (n complejosur!), Low fat and moderate protein. From my experienceg with the South Beach Diet is excellent.

 9) Keep a food for the number of calories burned - it's very easy to eat.

 10), supplementing the diet that you can easily make the loss of fat. A diet rich in ProteinMai to help the muscle (more muscle, an increase of metabolism). There is also the complete loss grtraiter available, your metabolism, which is useful if your metabolism slow down in May over long periods of food.

 This article comes from my own experiences. I got 20 pounds of fat and gained 20 pounds muscles. My body is 11% fat. Consult a medical doctor.

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