One pound of fat contains 3,500 calories so cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week. While it might not seem like much, if you ate an extra 100 calories per day, by the end of the year you could gain 11lbs. Small changes make a huge difference in the long term. Setting small and realistic goals will help you lose weight safely and will make you more likely to maintain your weight loss. Eat three regular, balanced meals a day and try to have meals at planned times. Only include snacks if you're physically hungry.