Steffi, I think you should provide us a little more of information.
Are you male or female, what is your weight, height and age? Do you perform any kind of activity or sport? or do you have a sedentary life? have you been working out regularly or are you just getting started? If so, you really shouldn't be looking to start with high intensity. It will only make you frustrated and depressed.
How much weight do you want to lose? how fast? is there any medical condition that we should be aware of? what do you struggle with? (lazy, picky about foods, not much time to work out are examples), what food do you like/dislike? what foods are you willing to try? how much food do you eat? how often? do you eat for any reason other than hungry? (feeling sad or euphoric, bored or frustrated) do you eat mostly at home or go out to eat?
-if at home- who cooks the meals? how much food do they cook? what kinds of food do they cook? do you add much condiments or additives to your food? (salt, oil, mayonnaise, etc?
-if you go out- do you go alone or with people? do you believe you eat more if you go outside? do you believe you eat more if you are with people?
I know, these are a lot of questions, I believe I exaggerated a little, you don't need to answer them all, but if you could answer a fraction of them me and other forum members may be able to provide much more adequate advice.
Where did you got that number? there are ways to do this, but it's not a good nor wise to just pick a number and go with it, there are factors that must be taken into account.
To answer your question, I would suggest start by replacing the carbohydrates you ingest. Replace regular cereal with oatmeal (not instant oatmeal, and make sure it doesn't contain sugar), white rice for brown rice. I would suggest not too much pasta or bread, and of those, look for "healthier" versions. to be honest, it all boils down to calories in vs calories out. You could lose weight eating only cake, but that is not the most optimal nor the most "healthy" way to do it.
Vegetables and meat are also your friends. try to go with a meat low on calories if you want to stay full and eat less. I also highly suggest getting some celery.
Basically, anything with fiber will help you. Don't overdo it, though, too much fiber can cause indigestion.
Some people say that eating nuts will help you feel full, but be careful, nuts have really high calories, as so do other fats (1g of fat = 9 calories)
Sugar is a no-no.
That is what comes to mind now, but I HIGHLY SUGGEST you reconsider that number, if a doctor says so, or if you got to that number following an adequate procedure is ok, but i hope you didn't just pick a random number. Also keep in mind what I said about exercise, If you haven't exercised before or in a while you really shouldn't approach it that way.
You should read the stickies around the forum, they contain useful information that may help you.
I hope I didn't sound rude or harsh, it was not my intention, and if I did I apologize. Good luck and have a good week.
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