2. Establish Your Personal Daily Calorie Limits and Weight Goals
We set a goal of one pound lost per week—this was not a crash diet. Calculate your goal using WebMD's BMI Calculator. Generally, safe goals for women are 1,000 to 1,200 calories a day; for men, 1,200 to 1,600 per day. Most people will need to cut 500 to 1,000 of the calories they consume each day, or burn some of those calories through exercise. Consult your doctor before going on a weight-loss diet. Decide whether your group wants weekly weigh-ins.