Fast weight loss tips by W8MD

1. Know your calorie requirement based on your height, weight, activity, age and other factors using a free online calorie calculator such as the one available on W8MD medical weight loss centers website. 2. If your calorie requirements are, for example, 2000 calories per day not to gain weight or lose weight, you may then want to cut back from baseline by about 500-1000 calories per day. If you strictly manage to your calories per day, you are expected to lose 1-2 lbs of weight per week. 3. Know your foods and look at the nutrition labels of products. 4. Go for smaller portions when you eat. 5. Start the day right with a protein based, nutrient rich breakfast. Not having breakfast has been associated with excess body weight, especially among children and adolescents. On the other hand, having a regular, healthy breakfast has been associated with weight loss and weight loss maintenance, as well as improved nutrient intake. 6. If you are overweight or obese, understand