500 calories a day corresponds to about 500 grams of fat in a week. That's surprisingly easy to do by skipping dessert and pointless snacks. 1 kg a week of we

500 calories a day corresponds to about 500 grams of fat in a week. That's surprisingly easy to do by skipping dessert and pointless snacks. 1 kg a week of weight loss is pretty aggressive and if you aren't doing anything else, I'll guess that some of that is just normal weight variation. If I'm trying to lose weight, I'll track it every day, but only note the average amount over 1 month for that reason. Some other pretty quick wins are drinks -- soft drinks, juice, milk, beer... doesn't really matter what, but it's about 200 calories per 500 ml. If I want to shed a kg just drinking water for a week or two often does the trick (too much beer :-P ). Things with pointless fat are often really high in calories too: salad dressing, butter on toast, muffins/cakes/cookies (a single muffin can often weigh in at between 500-1000 calories!), potato chips. Peanuts are crazy too: 570 calories for 100 grams of peanuts! Although it is currently an unpopular view, I've found that many people are completely unaware of how many calories they are actually taking in. It's not hard to push your daily intake up to 3000 calories without really realising it. Getting it down to 2000 again is often not that difficult from a "what should I eat" perspective. People frequently have other issues with food, though, and I don't want to minimise the difficulty that some people have losing weight.