Use an online calorie tracker like SuperTracker or an app like My Fitness Pal to watch what you eat each day. Record how many calories are in each serving of food or drink. Also add the number of calories you burned from exercise.  To lose fat, you must burn more calories than you eat. You need to burn 3,500 calories to lose 1 pound (0.45 kg) of fat. To make this more manageable, aim for a calorie deficit of 500 calories a day. Keep in mind that muscle weighs more than fat. As you build muscle, you may become heavier, but you may still be losing fat. Protein can help you build and maintain muscle, but your diet shouldn't be more than 35% protein.  You should eat about .37 grams of protein for every 1 pound (0.45 kg) of body weight. Protein-rich foods include eggs, meats, fish, and cottage cheese. For example, you might eat scrambled eggs in the morning, a peanut butter sandwich for lunch, and grilled chicken for dinner. Carbohydrates can give you energy while you lift weights. The best carbs are complex carbs, which also give you fiber, vitamins, and minerals. Complex carbs include whole grains, oatmeal, lentils, and beans. Avoid simple carbs, like sugar, baked goods, white rice, pasta, and soda. Carbs should make up between 45-65% of your diet. Fats should make up 20-30% of your diet. Look for healthy fats (known as unsaturated fats), such as olive oil, fish, nuts, and avocados. Avoid saturated fats, like fried food, margarine, and fatty meats. Muscle weighs more than fat. If you build muscle, you may weigh more, even if you are shedding fat. Body fat measurements are a better way to check your progress. Some common measurements include:   Using body calipers at home or at a gym. Using a body fat scale or monitor at a gym or doctor's office. Undergoing water displacement at a large hospital or health facility. Getting a DEXA scan from a doctor or health spa.
Track the calories that you eat using a weight loss website or app. Get enough protein in your diet to support building muscle. Eat complex carbohydrates to give you energy. Choose unsaturated fats to store energy for your muscles. Use body fat measurements to track your progress instead of a scale.