Simple Planning For Losing Weight and Burning Fat

Doing the math is pretty easy and simple. One pound of fat equals 3500 calories. Would you like to lose a pound a week? Then you need to consume 3500 calories less per week than you use. That is roughly 500 calories a day. You can lose one pound per week if you cut 500 calories from your normal daily diet and keep your activity level the same.

All right - that doesn’t sound like much, especially if you’re more than 25 pounds overweight. Studies have shown that those who lose 1-2 pounds a week, are more likely to keep the weight off and maintain a normal weight for the rest of their life.

So how much exactly IS 500 calories? If you’re going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? Here is how you lose 500 calories a day

* Use milk instead of cream in your coffee. Savings? 50 calories per cup.

* Skip the butter on your baked potato. Savings? 100 calories

*Drink fruit flavored water rather than soda. Savings? 200 calories

* Skip the Big Mac and have a salad instead. The Big Mac equals 460 calories. A fresh salad with a light dressing? Less than 100! Savings? 360 calories

*You can walk right by that bag of potato chips. The average snack bag of chips has over 300 calories. Savings? 300 calories

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

*Change to a low fat cram cheese spread on your bagel. Savings? 90 calories per ounce.

*Love french fries and have a hard time giving them up? Switch to the thicker steak cut fries rather than the thinner ones. The thinner frech fries absorb a whole lot more oil than the thicker ones. Savings? 50 calories per 4 ounce serving

If you’d rather look at losing weight from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day. How easy can that be? Have a look:

* Take a half-hour walk around the park. Aim for a pace that’s a little faster than a stroll, but not fast enough to be breathless. Burn:160 calories.

* Get out your bike and take a ride. Aim for about five miles total and if you feel like it you can take on a few moderate hills. Burn: 250 calories

* Go dancing - and really DANCE. The longer you’re out on the floor instead of at the table drinking up high-calorie drinks, the more you’ll get out of it. The kind of dancing that makes you breathless and that warms up your body will give you a nice calorie savings. Burn: 400 calories for one hour

* Swimming is great for you, and a lot of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. A few laps as a slow crawl is wonderufl-if you can get up to an hour you’ll be doing even better! Burn: 510 calories

* Get out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as many calories as a brisk walk. Burn: 250 calories.

* Play a game of tennis. Hook up with a friend for a weekly tennis game and you’ll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 calories

It’s important to keep in mind that all exercise/calorie numbers are based on a woman weighing 130 pounds. If you weigh more, you’ll burn more fat. Want an added bonus to burning calories through exercise? You turn fat into muscle whenever you exercise. Do you know which kind of body tissue burns more calories-even when your not excersing? I’ll give you three guesses. Your right-your body uses more energy to maintain and feed muscle than it does fat.

For the best results you can combine food savings and exercise techniques that will effeciently burn the calories. Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it’s starving and slow your metabolism. Keep calorie ranges reasonable, and consult a doctor if you want a quicker, more drastic weight loss.

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