If you take in 850 calories and burn 400 of them off, you’re only taking in 450 calories, which is *definitely* not a good idea. Your body will be deprived of the nutrients it needs to function. A good calorie intake per day would be anywhere from 800-1200 calories. The average girl eat about 1200-1700 calories per day, so by reducing it to 800-1200, you will lose weight in a healthy and effective way.

drink a lot of water, it flushes you out. also, if you think you’re hungry even right after you’ve just eaten, it is because you’re thirsty.

eat regularly. don’t starve yourself, because once you start eating again, you’ll gain everything back, trust me.

eat lots of fruits and veggies.if you want to eat bread, make sure it’s whole grain. white bread is pretty fattening.

if you’re not a vegetarian, you can also eat lean meats, like fish, turkey and chicken breast. to know how much meat you should eat in a day, make your hand into a fist. the size of the back of your hand is how much meat you should eat in a day. eggs are also a good food when trying to lose weight.

skip out on sweets, candy, sugary foods, chips, fried foods, ice cream, cake, and cookies. if you want something sweet, like for dessert, try berries, raisins or another type of dried fruit. if that doesn’t quench your sweet tooth, try Weight Watchers or Smart Ones desserts.

if you feel hungry, but don’t want to over eat, chew gum. it’ll keep your mouth busy until it’s time to eat again.

cut out ALL soda! if you stop drinking soda, it helps you out A LOT!

also, it’s very important to keep a food journal. you write down what you eat that day, and see how much you’re REALLY eating. and if you go out of line, you can catch it before you make the same mistake the next day.

and don’t forget to exercise! try walking, jogging, jump rope, dancing, hula hooping, crunches and/or sit-ups, bike riding and swimming. try exercising for 30 minutes a day, and as the weeks go by, build up your time by about 10 minutes each week.
good luck!

Exercise. -Remember you can not lose calories you don’t have. (You also don’t want to gain muscle over fat It would make you appear bigger!

Diet (Eating correctly). -You Must eat more than you work off. (Fruits and vegetables, and fish are the best)

Personal. -Stress and a lot of other thing can play a big role in weather or not you are healthy and weather or not you will remain healthy. (I know my spelling is incorrect)

Influence. -Things like candy, pop, fast food, ect. should not be cut out of a healthy eating diet, because that will only make you want to binge more. Making something a one a month thing is perfectly normal, its ok to treat yourself once in a while.

Keep track. -Something as simple as listing the foods you eat and the water you drink could make all the difference.

Friends. -It is always nice to have someone helping you would encouraging you that you can and will do this!

for weight loss specifically you need to make sure that your metabolism doesnt kick into high gear and start burning your protien stores instead of fat. A soldiers force march is one of the best possible ways to burn fat without overdoing it. i did two miles twice a day and went from 19 stone to 14 in 6 months and thats after i increased my eating to 5 meals a day (tells the body it doesnt need to store fat as energy is freely availible)

if your also after a bit of a ripped look thats even better. seperate to your fat loss training you can add muscle mass training (i find the weller system is fantastic). the good thing about building muscles is the sheer amount of calories they burn even when doing nothing. something like 500 calories burned per day for each extra pound of muscle you gain.

Has too little protein
Has too little healthy fats
Has too many carbs in relation to their protein/fat intake.
Has too little overall calories in relation to their current/goal weight.

and 95% might be too generous.

Remember, losing fat and keeping it off takes 3 things to be successful:

1) A properly designed diet (this is 80% of it). Key words are "properly designed".
2) Lifting weights (this is 10-15% of it)
3) Cardio (this is 5-10% of it)

For the non obese,

For the obese, its:
1) diet (still 80% of it)
2) cardio (15% of it)
3) weights (5% of it)

I can help you double check your diet, just email me.

Drink a gallon of water a day.

Do cardio 5x a week.

Weight training 3x a week.

Do this and you’ll be fine.