If losing weight were easy, no one would be overweight, so it's important to consider weight loss realistically. The CDC says that 1 lb. of weight is the result of 3,500 extra calories that were taken in and stored by the body. Therefore, to lose 10 lbs., you will need to burn 35,000 calories more than you take in. A good guideline is to aim for a calorie reduction of 500 per day. Below are some steps to take to gradually reduce those excess pounds.
Figure Safe Loss
Step 1
Record how many calories you consumer per day. Be very strict and include all snacks and beverages. Sodas and fruit juices can pack a lot of calories, as can alcoholic beverages. Use the calculator at HealthStatus.com to estimate calories burned per day. This will give you a baseline level of how many calories you're already burning per day.
Step 2
Decrease the number of calories taken in per day by about 250. Eliminating sodas and alcoholic beverages is the fastest way to do this. Eat small, frequent meals with healthy foods, but avoid snacking between meals. Do not eat within about four hours of bedtime.
Step 3
Increase the number of calories burned per day by about 250. Again, you may use the calorie counter to figure out what activities will give you the extra calorie-burn. Find a partner who will encourage you to stay on track. A friend who has the same goal can reinforce your determination.
Any activity that burns calories is good. Take a 30-minute walk every day. Swimming, biking, jogging and aerobics classes are all good alternatives. Increase activity gradually and make it a part of your life, not just a short-term fix.
Tips and Warnings
- A single can of soda contains about 100 calories. Replace sodas with water or unsweetened tea. Calorie-burning activities can include walking, biking, jogging, aerobic classes, swimming, or anything that makes your heart pump a little faster.
- Consult a health care professional or a doctor before beginning any fitness program to confirm that you are healthy enough for exercise.
Things You'll Need
- Fitness gear and activities
- Calorie guide or notebook
- Calorie calculator
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