When it comes to weight loss, calorie counting is the most basic method. The guiding principle is that the number of calories you consume should not exceed the number of calories you burn through being alive and through activity.
If you regulate the number of calories you take in based on factors such as your weight, height and gender, consuming significantly fewer calories than your body needs to maintain its current weight, you will lose weight.
To get going simply calculate your body’s TDEE (Total Daily Energy Expenditure) and subtract a number of calories across the week depending on how much you want to lose.
A very rough guide is that 3,500 calories equal one pound weight loss over the week.