It ' s heavily evidence based . I ' m currently doing 25 minutes work , where I identity a few sources , write about them , then have 25 minutes break . It ' s going quite well now . Going to keep it up over the weekend . <| sep |> IGNJordanGTS pokeWailmer F Lv 27 MessageI want to fill my Pokedex . RequestMimikyu <| sep |> What a pass by the swedish Messi . <| sep |> yeah , I bet the less populated parts don ' t problems with too much traffic or smog etc . It ' s not like Europeans and others don ' t have cars , we just don ' t have to use them for everything . <| sep |> Yeah but you need to be in a caloric deficit eat less calories than you burn . You should aim to lose . 51 % of your body weight in pounds every week . If you weighed 200 pounds that means 12 pounds every week . There are ~ 3500 calories in a pound of fat . So if you wanted to lose a pound every week you ' d need to be in a weekly deficit of 3500 calories . That means 500 calories deficit every day 7 500 3500 . If you burn 3000 calories a day , you ' d need to eat 2500 calories every day to put yourself in a 500 calorie deficit . Food is made up of protein , carbs , and fat . ProteinCarb 4 calories per gram . Fat 9 calories per gram . Make sure you hit the 230 g of protein 230 4 920 calories . 2500 920 1580 remained calories for fats carbs . Just by eating regular foods you ' d be most likely hitting your fat minimum getting your fats from meat or eggs so the rest is just up to personal preference .