Eating less and doing more exercise may helps you to fast weight loss. You should eat 500 to 1000 calories in a day for losing one or two pounds weight in a week .For burning the additional calories you should need to do at least 30 min physical activity.

In order to maintain your current weight you should need to to know how many calories do you need? which is calculated by multiplying 15 into your weight in pounds. For example If a person weight is 150 pounds then it needs 150×15=2250 calories in a day for maintaining weight.

Your diet must contain natural food in which are low in calories for example fruits , whole grains , vegetable beans.In non-veg fish is excellent source of protein so it is better and healthy if you eat meat then eat small servings.

You should need to eat dairy foods which is also low fat such as yogurt , milk , cottage cheese , sour cream which are also excellent sources of protein. On other hand you should need to avoid some fast food like french fries , hamburgers , salt and calories which attempt you to eat more. Also you eat less sugar sweets .To find amount off calories you eat , you should need to keep careful watch on your diet.