It's estimated that 3,500 calories is one pound of fat, so dieters who want to shed a few pounds need to exercise and follow a diet that lowers weekly caloric intake. You need to know how many calories your body needs a day. Then, lower caloric intake through diet and exercise. For every 3,500 calories lowered, you will lose one pound of fat.
Step 1
Calculate how many calories you burn per day. The amount of calories you burn per day is dependent on your lifestyle. If you are active, you naturally burn more calories than when you live a sedentary lifestyle. Approximately 11-15 calories are burnt per pound per day in people who live sedentary lives. Active people burn about 15-20 calories per pound per day. Go to the website, Calories Burnt Daily and calculate how many calories you are burning on a daily basis.
Step 2
Calculate your normal daily calorie intake. If you eat 2,000 calories a day, but you only burn 1,700 calories, you would eventually gain weight. Knowing how many calories you regularly eat helps you figure the foods to cut out during the day.
Step 3
Create a diet plan that cuts approximately 250 calories a day. Ensure that the new meal plan provides plenty of nutrients and vitamins required for good health.
Step 4
Start an exercise program that burns approximately 250 calories. Walking 2-3 miles a day can burn off the needed calories and tone muscles for better strength.
Step 5
Add the calories eaten during the day and subtract the calories burned. These calorie figures should be less than the calculated calories burned regularly in Step 1. For every 3,500 calorie reduction per week, 1 pound of fat will be lost on the body.
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