Q: . Before you can cut calories to lose 3lb (1.4kg) per week, you'll need to know how many calories you typically burn in a day. This is called your basal metabolic rate (BMR) and you can use this as your baseline for deciding how many calories to eat each day and how many calories you will need to burn from exercise. You can do the math to calculate your BMR, but it is quite complicated. You may find it easier to use an online calculator. There are many websites that have free calculators available. There are a few different formulas for calculating your basal metabolic rate and they're all different. However, you'll need to convert your height and weight into centimeters and kilograms. For example, to use the revised Harris-Benedict BMR equation as a man, you'd need to add 88.4 to 13.4 multiplied by your weight in kilograms, and then add this amount to 4.8 times your height in centimeters. Then, subtract 5.68 times your age from the total of these 2 sums. 3lb (1.4kg) is equal to 10,500 calories, which means you'll need to cut 1,500 calories per day using diet and exercise. Once you know how many calories you burn in a day, subtract 1,500 from it to get your daily calorie goal. However, don't go below 1,200 calories per day if you're a woman or 1,500 per day if you're a man. For example, if your basal metabolic rate is 2,756, then you could eat up to 1,256 calories per day and you'd be creating a 1,500 per day deficit. This should result in a weight loss of 3lb (1.4kg) per week. If your basal metabolic rate is 2,300, then your calorie limit would only be 800 per day. However, this is too low, and you'd be at risk of developing health problems by eating such a low calorie diet, such as heart problems and gallstones. Eat at least 1,200 calories per day and aim to burn an extra 400 calories per day from exercise. The only way to ensure that you don't exceed your daily calorie goal is to track everything you eat and drink each day using a tracking app or food diary. Make sure to measure everything you eat so that you will know how much of it you ate. Then, record the food in your tracker app or diary. Fruits and vegetables are more nutrient dense than energy dense, which means they are high in fiber, vitamins, and minerals, but low in fat and calories. Aim to fill your plate halfway full of fruits and vegetables at every meal. This will help you to cut calories while staying satisfied and nourishing your body. For example, you could have an apple and an orange with breakfast, include a green salad at lunch, and have some steamed vegetables with your dinner. Lean protein and low-fat dairy products will help to keep you feeling full and satisfied while adding fewer calories than fattening meats and full-fat dairy products. Opt for skinless chicken breast, lean cuts of beef and pork, beans, tofu, and egg whites. When choosing dairy, opt for skim or 1% milk, low-fat cheese, and low-fat or no-fat yogurt. Aim for 1 serving of lean protein or low-fat dairy at every meal. For example, you could have cereal with 1% milk on it for breakfast, a salad with grilled chicken for lunch, and a bowl of whole-wheat pasta with low-fat mozzarella and turkey meatballs for dinner. White pasta, white rice, and white bread may have the same number of calories as their whole wheat counterparts, but they have been stripped of their fiber. This means that you won't stay full for long after eating refined carbohydrates, and you might end up overeating. Switch to whole wheat pasta, whole wheat bread, and brown rice to get more fiber in your diet. for a more structured eating plan. Intermittent fasting is when you consume your meals and snacks within the same 8 to 10 hour window each day. This ensures that your digestive system gets a 14 to 16 hour break each day and helps you to naturally eat less since the time frame in which you can eat is limited. Designate a time frame during the most active part of your day that works well for you. For example, you could eat between 7:00 am and 3:00 pm each day. Following this plan, you might have breakfast at 7:00 am, lunch at 11:00 am, and dinner at 2:45 pm. Or, you could eat between 10:00 am and 6:00 pm and have breakfast at 10:00 am, lunch at 2:00pm, and dinner at 5:30 pm.
A: Find your basal metabolic rate Set a new daily calorie goal to create a 1,500 per day deficit. Track your food with an app or food diary. Eat more fruits and vegetables to cut back on calories. Switch to lean protein and low-fat dairy. Reduce your intake of refined carbohydrates and sugar. Try intermittent fasting

Q: You may want to comment to show your appreciation, or ask questions. The autistic community is an autistic place, but friendly visitors are always welcome. It is okay to share articles or retweet/reblog things you found in the #actuallyautistic tag. (You may wish to mention that you aren't autistic, though, so people don't get confused.) It's okay to say that an article helped you, or that you agree. It's okay to ask questions. However,autistic people are not search engines, so they are not obligated to provide an answer. Remember, there are plenty of allies who participate in discussions and write autism-related posts! While plenty of autistic people are happy to help, some questions ("Do autistic people have bellybuttons too?") seem a little obvious ordemeaning. If you have a question, search the internet for a few minutes first, because the answer might be readily available. Like all subcultures, the autistic community has some unwritten etiquette guidelines. Here some insider tips regarding things to avoid: Avoid posting in the #ActuallyAutistic tag if you aren't autistic. It was developed specifically for autistic people to discuss things, without non-autistics interrupting. Non-autistics can post in the #autism, #AskingAutistics, and #AskAnAutistic tags. Respect all autistic people. All autistics, regardless of ability, deserve dignity and respect. Your average autistic person wants respect for everyone, including people who are more capable than they are, and people who need more help than they do. Don't assume you understand someone else's struggles. Never dismiss someone as being "articulate" or "too high-functioning" to understand what "real autism" is like. You don't know what that person might go through on a daily basis, and they may face serious issues. Furthermore, even if their life is fairly good, that doesn't mean they aren't allowed to have opinions, or that they haven't listened to autistic people who have it worse. Remember not to take venting personally. Sometimes, autistics may talk about bad experiences they've had, and possibly make generalizations in the heat of the moment. Just like it's rude to say "Not all men!" or "Not all white people!" saying "Not all NTs" or "Not all therapists!" only derails the conversation and makes it about your feelings. If you don't do the bad thing they're talking about, then it's not about you. If you do the thing, then you can use this information to re-evaluate your behavior. Allies are welcome, and autistic people can always use a hand in organizing events, finding resources, or simply educating the community. If you see autistic people organizing something, feel free to ask "Can I help?" or "May I join you?" Some autistic writers have articles written specifically for how you can help your loved ones and be a great ally. Never be afraid to ask for tips! Feel free to check out other autism articles on wikiHow, like How to Relate to an Autistic Person and How to Understand Autism.
A:
Realize that it is okay to join most discussions. Use a search engine for basic questions. Be aware of general etiquette. Don't be afraid to help out! Look for resources written for non-autistic people.