Here are some of the ways that will explain you how with some careful monitoring of calories you can reduce your weight over time.

Check out how many calories you need per day
The very first thing you need to do is to determine your exact calorie intake requirement. Though the standard calorie requirement for men is 2500 calories, it is 2000 for women. But these requirements vary depending upon various factors like as age, sex, height and your activity level. To be more precise and effective, you can go for online calorie calculators that will tell you exactly how many calories you require everyday.

Determine how many calories you need per meal
Once you come to know your total calorie requirement for a day, find out how many calories you need per meal. You can find it out by simply dividing the total calorie requirement per day by the number of meals per day. Though a lot will depend upon ones lifestyle and profession, it is recommended to spread out your meals as much as you can, typically from 4 to 6 times.

Make sure you eat less than the calories you need per meal
Now that you know how many calories you need for every meal, make sure that you do not exceed the limit. In fact you may try to go for lesser calories in some of your meals. If you sincerely follow this strategy then there are good chances that you may achieve your target. In the long run you will see the difference and will simply love it.