I hope I have the right thread to post this. When I wanted to lost the extra 10 pounds I put on over the holidays (well, over fall and winter), I followed a low calorie, basic USDA food pyramid type nutrition plan (40-60% carbs/30% good fats/10-20% protein, or roughly 175 grams of carbs, 33 grams of fat, 60-80 grams of protein each meal or at least each day). My carbs came from servings of whole grain and fruit, but mostly veggies.
I calculated how many calories I needed per week to stay at my starting weight, then subtracted 3500 from that to figure my calorie deficit, or how many calories I needed to burn from exercise or cut out of my diet per week to lose 1 lb. per week. It was about 500 calories a day (500x7=3500). Just cutting out fast food, drinking more water, and doing cardio for 30 minutes 3x a week and weight training 4x a week, helped me to lose 1 lb. a week. I've been happy with the progress.
I hope I'm not making this sound too easy. I started out very confused and had to read a lot of threads and a lot of books to figure out that calories matter, body fat% matters, and tape measurements matter (like for my waist).
I also learned that a serving size isn't as large as a I used to think (shredded cheese is 1/4 c., tomato sauce 1/4 of a cup, pita bread is 1/2 of a pita, wheat bread is only 1 slice, not 2). It's very easy to get in 6 "servings" of whole grains without actually eating 6 bowls of cereal or 6 cups of pasta or 6 slices of bread a day. The serving sizes for whole grains aren't that large.
I'm just curious if anyone else is following a basic USDA food pyramid and subtracting 3500 calories a week to lose 1 lb?