Weight Loss: A Plan That Works
It is simple science. A single pound of fat contains 3500 calories of energy. Therefore, if you are looking to lose a pound of fat per week, you need to ingest 3500 less calories than you burn per week. The key to achieving this goal is by reducing your calorie intake by 500 calories per day. Doing so will allow you to lose around a pound of fat per week.
Does this seem manageable to you? Looks good to me. Just think. If you need to lose 25 pounds, you can do so in less than six months. Furthermore, it has been proven that such a steady and gradual Weight Loss will further enable you to keep the weight over the long-haul.
Now we know what we have to do, but how do we do it? Below, I have put a list together of some adjustments which you can make to your diet which should be helpful.
1. Stop using cream in your coffee and replace it with milk. This will eliminate 50 calories from your diet.
2. Simply leaving the butter off of your baked potato keeps 100 calories out of your body.
3. Did you know that some refer to a 16 ounce can of pop as liquid candy? Replacing this with flavored water can cut 200 calories per can.
4. Put that Big Mac down and pick up a salad. Doing so will cut up to 460 calories.
5. A bag of chips does you no good. Therefore, you can cut it out of your diet and save 300 calories.
6. Pass the corn please, but make sure it has ears. Corn of the cob consists of 80 less calories than canned corn.
7. Simply switching to low-fat cream cheese on your bagel will save you around 90 calories per ounce!
8. While I recommend that you avoid French fries, if you must have them, order the steak-cut fries over the thin fries. The truth is that the thin fries absorb more fat. Making this selection will lower your calorie intake by approximately 50 calories per 4 ounce serving.
Yes, it is true that limiting your caloric intake on a daily basis is a great way to lose weight. However, burning more calories is another great way to lose weight. You can do so by engaging in some of the physical activities outlined below.
1. A 30 minute walk at a brisk pace can do wonders by burning 160 calories.
2. Get on a bike and ride for 5 miles. Doing so will burn 250 calories.
3. Dancing for just 1 hour can burn up to 400 calories!
4. Swimming is a low impact, high resistance way to burn 500 calories in an hour.
5. I bet you did not realize how healthy gardening can be. Due to the bending and stretching, you can burn 250 calories by simply playing in your garden.
6. You should take up tennis. Tennis is one of those sports which enables you to burn 800 calories in an hour of fun.
The above calorie burning figures are based upon the activities of a 130 pound woman. Therefore, if you weigh more than 130 pounds, you will burn more calories than what is stated above. This is great new. Also, these activities not only cause your body to burn calories, but also gain muscle. Muscle enables your body to burn more calories in a resting state.
While we can either cut back on the calories which we consume, or engage in more physical activities to lose weight, I suggest a combination of both for optimal results. However, you must make sure to not limit your calorie intake too much. Doing so will cause your metabolism to slow down as a defense mechanism to starvation. Make sure than you always consume in excess of 1000 calories per day to avoid this.
The key is to keep your calorie intake at a healthy level, which being physically active. Stay on track by keeping record of both your calorie intake and exercise over the weeks and months, and you will see the results you were looking for.
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