LOSING WEIGHT without FEELING HUNGRY AND DEPRIEVED

1. One must remember that the weight is gained over a period of time; so it must be lost over a period of time. There is no quick solution to losing weight and keeping it off.
2. To begin with one must take time to critically analyze and determine one’s current eating patterns
   -how many calories you are eating per day to maintain your current weight.
   –what is the ratio between carbohydrates, fat, and protein. For instance, what percentage of your daily intake is carbohydrate? What percent is fat? What percent is protein?
3. The next step is to determine the current eating patterns or your “set point” to maintain your current level of weight; after that one can begin to manipulate one’s intake of calories, carbohydrates, protein, and fat in order to lose weight without feeling deprived.
4. First, one should try to limit the calorie intake by only 5%. So, if you need to consume 2500 calories to maintain your current weight, try cutting out only 125 calories per day. You won't lose weight overnight, but you will lose weight over time and you won't feel hungry, tired or deprived. This needs to be a lifelong commitment; it has to be something you can do every day for the rest of your life. If you try to starve yourself or cut out too much at once, you will eventually fail to keep the weight off. If you do it gradually, you will have a good chance to stick with it and succeed.
5. When you get close to your goal weight you may have to do more than just cut out calories. You may need to increase exercise. You may need to increase your percentage of protein and decrease your percentage of carbohydrates.