Diet commercials promise that you can learn weight loss secrets -- if you buy the right book, DVD, or sign up for the right membership program. But the formula for real weight loss is no secret -- just a simple matter of more calories out than in.
Definition
If you burn 3,500 calories more than you've taken in, you will have lost about 1 lb. of body fat. Although it's tempting to lose the weight as quickly as possible, the Centers for Disease Control and Prevention recommends that losing at a steady rate of 1 to 2 lbs. per week makes you more likely to keep the weight off over the long term.
Calorie-Burning
According to MayoClinic.com, if you weight 200 lbs., you can burn 3,500 calories in about 4.5 hours of using a stepmill, 7 hours of downhill skiing, 10 hours of water aerobics or 13 hours of ballroom dancing. If you weigh more than 200 lbs., you will burn calories even faster.
Diet
You need calories and nutrients to fuel your body's everyday processes, including exercising. Establish a caloric deficit by a combination of eating high-quality nutrient-dense foods and exercising more.
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