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Quick and dirty tip for not losing weight too quickly: Aim for 1-2 pounds of fat loss per week, and make sure your weight loss program includes weight lifting so that you do not lose lean muscletissue after a weight loss period. If you want to lose more fat and gain muscle, you should cut your calorie intake by 3,000 calories a day. You should also take in at least 60-70 percent of your calories from carbohydrates. 4. Don't Eat Too Much Protein A higher-than-normal protein intake can result in an increased risk for heart disease in both men and women. As a result, you should limit yourself to 1,000 mg a day of protein — or 25 grams a day for women — according to the Academy of Nutrition and Dietetics. The recommended intake of protein for men is 3,000 mg a day and women is 2,000 mg. However, high protein intake can cause bloating and stomach pain caused by excess energy and protein. 5. Don't Eat Too Much Fat A diet too high in fat and/or too low in protein can prevent most people from losing weight and can be the cause of obesity and metabolic problems. Eating a low-calorie diet like a high-fat diet, which also includes carbohydrates, may be the best way to lose weight naturally and prevent obesity, according to the Academy of Nutrition and Dietetics. However, eating too little protein at every meal — like you're eating too much carbs — could lead to hunger and cravings. Similar articles: