When calories on average about 1400-1800 calories a day, such a diet provides a safe weight loss. Approximate fitness diet is low in fat, more carbohydrates and protein. A diet you need to drink up to 2 liters of fluid a day. Even if your weight on the scale increases, do not worry, you’re losing fat and type muscles.
Rely entirely on the scale is not worth it. The main thing is how you look, look in the mirror, and changes can be judged by the clothes. If you can not eat a diet strictly, try to count calorie intake and choose the menu according to the table calories, trying to eat less fatty foods. If possible, do not do too much interruption in power, they contribute to fat deposits!