fatness

I know this is going to sound flippant, but the only way to reliably lose weight is to burn more calories than you consume. Most people don't really understand the nutritional contents of what they eat. My best advice is to get a calorie counting program of some sort (calorieking.com is a great site) and track what you eat obsessively. If you pick a daily calorie intake level 500 calories per day below what you burn daily, you will lose a pound or two every week. No guesswork there. It is just a fact. For me it worked to calculate my BMR (you can find calculators online) at a "sedentary" rate and then add a couple of hundred calories to that. That became my daily intake ceiling. Then i swam 6 days a week. The weight fell off. Once you reach your desired weight you can gradually add calories. The nice thing about this approach is that it takes the uncertainty out of the process. Hit your targets and keep swimming and it's a done deal.

I know this is going to sound flippant, but the only way to reliably lose weight is to burn more calories than you consume. Most people don't really understand the nutritional contents of what they eat. My best advice is to get a calorie counting program of some sort (calorieking.com is a great site) and track what you eat obsessively. If you pick a daily calorie intake level 500 calories per day below what you burn daily, you will lose a pound or two every week. No guesswork there. It is just a fact. For me it worked to calculate my BMR (you can find calculators online) at a "sedentary" rate and then add a couple of hundred calories to that. That became my daily intake ceiling. Then i swam 6 days a week. The weight fell off. Once you reach your desired weight you can gradually add calories. The nice thing about this approach is that it takes the uncertainty out of the process. Hit your targets and keep swimming and it's a done deal.