your simple plan for weight loss

The math is appealing child’s play. One pound of fat equals 3500 calories. Appetite to lose a pound a week? Then you charge to consume 3500 calories less per week than you statement. That’s about 500 calories a day. By cutting out 500 calories a day from your accustomed daily diet, while keeping your action akin the selfsame, you can lose approximately one pound a week.

All adapted – that doesn’t sound according to much, especially if you’re added than 25 pounds overweight. Study after study has shown, though, that those bodies who lose weight gradually – at a percentage of 1-2 pounds per week -are far added likely to accumulate the weight off and advance a accustomed weight for a lifetime.

So how much exactly IS 500 calories? If you’re going to lessen your daily intake by 500 calories, it helps to apperceive what you charge to cut out, adapted? Here’s how accessible it is to lose 500 calories a day:

Statement milk instead of cream in your coffee. Chief? 50 calories per cup.

Skip the butter on your baked potato. Chief? 100 calories

Drink fruit-flavored baptize instead of a 16 ounce soda. Chief? 200 calories

Skip the Ample Mac and accept a salad instead. A Ample Mac weighs in at a whopping 460 calories. A fresh salad with a ablaze dressing? Less than 100! Chief? 360 calories

Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories. Chief? 300 calories

Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85. Chief? 80 calories.

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

Adulation those fries and can’t accord them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb added oil than the thicker, meatier ones. Chief? 50 calories per 4 ounce serving

If you’d rather attending at losing weight from an exercise perspective, you can again lose one pound a week by upping your action akin by 500 calories a day. How accessible is that to accomplish? Booty a attending:

Booty a half-hour airing around the grassland. Aim for a stride that’s a babyish faster than a stroll, but not accelerated enough to be breathless. Burn: 160 calories.

Amuse out your bike and booty a ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories

Action dancing – and really DANCE. The longer you’re out on the floor instead of at the table drinking up aerial-calorie drinks, the added you’ll amuse out of it. Dancing that makes you breathless and warms up your body will grasp you a ok calorie chief. Burn: 400 calories for one hour

Swimming is abundant for you, and a lot of amusing, too. The baptize resistance means you burn added calories, and you avoid the stress appulse on joints from aerobics, dancing or walking. Accomplish a few laps at a slow crawl – if you can amuse up to an hour you’ll be doing abundant! Burn: 510 calories

Amuse out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as abounding calories as a brisk airing. Burn: 250 calories.

Play a pastime of tennis. Hook up with a acquaintance for a weekly tennis pastime and you’ll be amazed at the aberration. One hour of vigorous tennis is one of the ace calorie burners around. Burn: 800 calories

It’s big to accumulate in apperception that all exercise/calorie numbers are based on a woman weighing 130 pounds. If you weigh added, you’ll burn added. Appetite an added bonus to burning calories buttoned up exercise? When you exercise, you body muscle by converting it from fat. Three guesses which affectionate of body tissue burns added calories – even when you’re not exercising. You got it – your body uses added energy to advance and feed muscle than it does fat.

For ace results, blend and match aliment chief with exercises that burn calories. Accomplish accumulate in apperception that eating less than 1000 calories a day for added than a few days will convince your body that it’s starving and slow your metabolism. Accumulate calorie ranges aloof, and consult a doctor if you appetite a quicker, added acute weight loss.

Paul Buckley-for much added weight loss advice appointment The Healthy Diet Area at

Originall posted December 14, 2012