You need achieve a calorie deficit to lose 1 pound (0.5 kg) of body weight. Although it may be possible to lose 1 pound (0.5 kg) per day, it would require you to limit your food intake quite a bit and significantly increase your activity levels.

Try single-serving size foods to help your body learn what a typical amount is. Eat 3 well-balanced meals (with vegetables, fruit, proteins, and starch) and 1–2 healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.

If you want a quick answer, the average person should be aiming to lose between 1-2% of their body weight per week. This means an 80kg person would need to be in a deficit for 10 weeks (2.5 months) to lose 10% of their body weight, i.e. 8kg (provided they lost 1% of their body weight per week.

For a teen girl to lose weight while meeting all her nutritional needs, she should consume 1,800 calories daily, divided into three healthy meals and two snacks.

According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (1, 2, 3 ). Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism ( 4 , 6 , 7 , 8.

The daily recommended serving size of oats for weight loss is half a cup or 50 g. The best time to eat oats for weight loss is breakfast or dinner.

• Sunflower, sesame, and pumpkin seeds
• Flaxseed
• Walnuts
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
• Soybean and safflower oil
• Soymilk
• Tofu

Burn more calories than you take in each day and you'll lose weight. The rule used to be that to lose 1 pound (lb) of fat, you needed to burn 3,500 more calories than you ate. Put yourself in a 500-calorie daily deficit, and at the end of the week, you'd have 1 lb less fat on your frame.

School-age children (ages 6 to 12) need healthy foods and nutritious snacks. They have a consistent but slow rate of growth and usually eat 4 to 5 times a day (including snacks.

On a day you don't eat for 24 hours, you're guaranteed to be losing a third or half a pound of non-water weight that's mostly from body fat,” pilon told.

Regarding how many servings of veggies you should eat, most studies note the greatest benefits when people eat 3–4 portions per day. You can eat your veggies in a variety of forms — including store-bought, frozen, canned or juiced — though freshly picked, ripe vegetables are still the best option.

The body demands more calories during early adolescence than at any other time of life. Boys require an average of 2,800 calories per day. Girls require an average of 2,200 calories per day.

Depending on their age and sex federal guidelines recommend that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables as part of a healthy eating pattern.

1. Lean protein. Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says feit. Plant-based proteins like legumes, beans and lentils have the same benefits, and they're high in fiber as well, so they promote satiety.