There are number of factors that you need to consider when determining the amount of food you need to eat per day in order to lose weight. You can lose one pound of fat if you create a deficit of 3500 calories. You can possibly lose weight by reducing your calorie intake, exercising and increasing your overall activity. To lose 3 lbs in a week you will have to create a deficit of 10500 calories.
As a first step, you need to find out the recommended calorie intake for your body type. Though the general amount is 2000 as per many sources, your daily requirement depends on your gender, age and level of fitness. If you are not sure about the calculations, you can sign up for diet programs like Nutrisystem, Medifast, Weight Watchers, etc that eliminate the hassle of counting calories on a daily basis. If you consider Nutrisystem and Medifast, they both provide calorie controlled diet foods. In fact, Medifast provides low calorie foods that help your shed weight at a faster rate. Nutrisystem provides portion controlled balanced diet that help you lose weight in a healthy and safe manner. Check Jane Seymour site to learn about the features and diet plans of Nutrisystem and Medifast.
It is not enough that you concentrate only on calories you intake and burn, you will have to watch your intake of cabs as well. Carbs provide the necessary energy for you to function actively. Therefore the solution is not to cut the carbs fully but staying away from the refined carbs. Go for breads and pasta made out of whole grains instead of white bread and pasta. You will get sufficient supply of carbs by consuming fresh fruits and vegetables. At the same time, reduce intake of sodium. Consuming too much of sodium leads to water retention in the body. Heavily processed foods contain high salt; therefore avoid them. Drink plenty of water in a day which will flush away all the toxins and keep your system clean. By incorporating 30 minutes of workouts daily along with the above suggestions, you can lose three pounds per week.