A Simple Plan For Weight Loss

A Simple Plan For Weight Loss



The math is​ pretty simple. One pound of​ fat equals 3500 calories. Want to​ lose a​ pound a​ week? Then you need to​ consume 3500 calories less per week than you use. That's about 500 calories a​ day. By cutting out 500 calories a​ day from your normal daily diet,​ while keeping your activity level the​ same,​ you can lose approximately one pound a​ week.

All right - that doesn't sound like much,​ especially if​ you're more than 25 pounds overweight. Study after study has shown,​ though,​ that those people who lose weight gradually - at​ a​ rate of​ 1-2 pounds per week -are far more likely to​ keep the​ weight off and maintain a​ normal weight for a​ lifetime.

So how much exactly is​ 500 calories? if​ you're going to​ reduce your daily intake by 500 calories,​ it​ helps to​ know what you need to​ cut out,​ right? Here's how easy it​ is​ to​ lose 500 calories a​ day:

* Use milk instead of​ cream in​ your coffee. Savings? 50 calories per cup.

* Skip the​ butter on​ your baked potato. Savings? 100 calories

* Drink fruit-flavored water instead of​ a​ 16 ounce soda. Savings? 200 calories

* Skip the​ Big Mac and have a​ salad instead. a​ Big Mac weighs in​ at​ a​ whopping 460 calories. a​ fresh salad with a​ light dressing? Less than 100! Savings? 360 calories

* Pass by the​ bag of​ potato chips. an​ average snack size bag of​ chips has over 300 calories. Savings? 300 calories

* Eat your corn on​ the​ ear. a​ 1 cup serving of​ canned corn has 165 calories. an​ ear of​ corn has 85. Savings? 80 calories.

* Switch to​ low-fat cream cheese on​ your bagel. Savings? 90 calories per ounce.

* Love those fries and can't give them up? Swap the​ skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the​ thicker,​ meatier ones. Savings? 50 calories per 4 ounce serving

If you'd rather look at​ losing weight from an​ exercise perspective,​ you can also lose one pound a​ week by upping your activity level by 500 calories a​ day. How easy is​ that to​ do? Take a​ look:

* Take a​ half-hour walk around the​ park. Aim for a​ pace that's a​ little faster than a​ stroll,​ but not fast enough to​ be breathless. Burn: 160 calories.

* Get out your bike and take a​ ride. Tackle a​ few moderate hills and aim for about five miles total. Burn: 250 calories

* Go dancing - and really DANCE. the​ longer you're out on​ the​ floor instead of​ at​ the​ table drinking up high-calorie drinks,​ the​ more you'll get out of​ it. Dancing that makes you breathless and warms up your body will net you a​ nice calorie savings. Burn: 400 calories for one hour

* Swimming is​ great for you,​ and a​ lot of​ fun,​ too. the​ water resistance means you burn more calories,​ and you avoid the​ stress impact on​ joints from aerobics,​ dancing or​ walking. Do a​ few laps at​ a​ slow crawl - if​ you can get up to​ an​ hour you'll be doing great! Burn: 510 calories

* Get out into your garden. an​ hour of​ gardening tasks that includes bending and stretching can burn up to​ as​ many calories as​ a​ brisk walk. Burn: 250 calories.

* Play a​ game of​ tennis. Hook up with a​ friend for a​ weekly tennis game and you'll be amazed at​ the​ difference. One hour of​ vigorous tennis is​ one of​ the​ best calorie burners around. Burn: 800 calories

It’s important to​ keep in​ mind that all exercise/calorie numbers are based on​ a​ woman weighing 130 pounds. if​ you weigh more,​ you'll burn more. Want an​ added bonus to​ burning calories through exercise? When you exercise,​ you build muscle by converting it​ from fat. Three guesses which kind of​ body tissue burns more calories - even when you're not exercising. You got it​ - your body uses more energy to​ maintain and feed muscle than it​ does fat.

For best results,​ mix and match food savings with exercises that burn calories. Do keep in​ mind that eating less than 1000 calories a​ day for more than a​ few days will convince your body that it's starving and slow your metabolism. Keep calorie ranges reasonable,​ and consult a​ doctor if​ you want a​ quicker,​ more drastic weight loss.




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