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Step 1
Estimate the number of calories your body needs daily. Gaining weight is just a matter of consuming more calories than you burn so losing weight means you need to consumer fewer than you need. Begin with a good estimate as a hypothesis knowing that you can adjust it later.
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Step 2
Plan daily meals in advance to meet your calorie estimate. The key is to know how many calories you are eating and drinking on a given day so planning ahead is essential.
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Step 3
Log your weight daily. The Hacker's Diet hinges on getting an accurate weight every day and logging it to determine trends. Having a good scale is important as is weighing yourself at the same time daily. The daily ups and downs of your weight will eventually be smoothed out so you can see what your body is actually doing with the calories you've consumed.
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Step 4
Compute your weight loss trend. After you have a couple of weeks of daily weight, you can use the Hacker's Diet tools to compute your weight trend and interpret the trend. This trend will help you calculate the number of calories your body really needs assuming you are consuming the number of calories predicted.
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Step 5
Interpret the trend. Graphing the trend computed above will help you determine your actual calorie needs. Assuming that you've carefully planned your meals and know the calories you are eating, you can now adjust your caloric intake based on how much weight you are losing weekly.
