You may burn more calories or fewer calories, depending on many factors unique to your body. A registered dietitian can help you more accurately determine your actual energy needs. For example, if you maintain your weight on about 2,000 calories, you should plan to lose weight on about 1,600 calories. Note that individuals of a more petite body structure will subtract fewer calories than average sized individuals. By eating the majority of your calories during the day, you will have energy to exercise at your best.
Overweight people tend to eat faster than their normal-weight counterparts.
Your brain needs about 20 minutes to receive the signal that you have eaten your fill. No matter how much you consume during these twenty minutes, the satiety signal won't move any faster. Hence, you should try to pace your eating. Practice chewing slowly, putting down the fork between bites rather than eating nonstop, and tasting and savoring the food. Once a week, relax and enjoy a piece of birthday cake, a special Sunday breakfast or a planned treat.