A Simple Plan for Weight Loss that Really Works

One pound of fat equals 3500 calories. Want to lose a pound a week? Then you need to consume 3500 calories less per week than you use. That's about 500 calories a day. By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.

All right - that doesn't sound like much, especially if you're more than 25 pounds overweight. Study after study has shown, though, that those people who lose weight gradually - at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.

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's how easy it is to lose 500 calories a day:

* Use milk instead of cream in your coffee. Savings? 50 calories per cup.
* Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200 calories
* Skip the Big Mac and have a salad instead. A Big Mac weighs in at a whopping 460 calories. A fresh salad with a light dressing? Less than 100! Savings? 360 calories
* Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories
* Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85. Savings? 80 calories.
* Switch to low-fat cream cheese on your bagel. Savings? 90 calories per ounce.
* Love those fries and can't give them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier 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 is that to do? Take 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. Tackle a few moderate hills and aim for about five miles total. 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. Dancing that makes you breathless and warms up your body will net 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. Do a few laps at a slow crawl - if you can get up to an hour you'll be doing great! 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. Want an added bonus to burning calories through exercise? When you exercise, you build muscle by converting it from fat. Three guesses which kind of body tissue burns more calories - even when you're not exercising. You got it - your body uses more energy to maintain and feed muscle than it does fat.

For best lose weight results, mix and match food savings with exercises that burn 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.

Tracy Price is a staff writer at lose weight This article may be used as long as the links remain live and the resource box stays with this article.

For free tips and tricks to loss weight please visit lose weight

cheap limo service Lombard .. Lockport Chicago limo O’Hare
In The News:

Recent reports show many common passwords can be cracked in literally seconds. Kurt the CyberGuy explains how to strengthen your passwords.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Iron, a robot that stands 5 feet, 8 inches tall and weighs 154 pounds, combines advanced artificial intelligence with human-like movement and exceptional vision.
Hertz, the rental car giant, recently confirmed that customer information was exposed through a cyberattack on one of its software vendors.
There are a number of features with AirPods you may or may not know about to take your listening experience to the next level. Kurt the CyberGuy explains.
These 35 Chrome extensions have privacy and security concerns. Tech expert Kurt “CyberGuy" Knutsson says to delete them now.
Tech expert Kurt “CyberGuy" Knutsson says 329,000 mph fusion rocket promises to be fast, disruptive and enable deep-space missions.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Tech expert Kurt “CyberGuy" Knutsson says a new autonomous AI is a game changer that also raises privacy risks. Is your data safe?
Tech expert Kurt “CyberGuy" Knutsson says robots and drones are revolutionizing fruit farming with faster picking and smarter handling.
Landmark Admin revises May 2024 cyberattack scope to show twice as many people were affected. Kurt “CyberGuy" Knutsson gives tips to help stay safe from an insurance data breach.
Tech expert Kurt “CyberGuy" Knutsson talks about how Yamaha’s hydrogen outboard motor could revolutionize boating with zero emissions.
Tech expert Kurt “CyberGuy" Knutsson reveals how to memorialize or remove a deceased loved one’s Facebook account and protect their digital legacy from misuse or scams.
Tech expert Kurt “CyberGuy" Knutsson says an Apple Watch saved psychiatrist Amanda Faulkner by detecting deadly leukemia early.
Scammers and fraudsters are increasingly targeting the most vulnerable, especially nursing homes and the personal data of their residents. Kurt the CyberGuy has safety tips.
Infected USB flash drives can spread malware among multiple organizations in ways that can easily bypass traditional security systems.
With a fully automated warehouse system and AI-powered robots, Ocado's Hive picks, packs and delivers grocery store orders in just a few minutes.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Recycling robots are using artificial intelligence to learn how to sort recyclables by recognizing patterns in colors, textures, shapes and logos.
The Reachy 2 robot is designed to be friendly and approachable, inviting natural interaction and is perfect for research, education and experimenting with embodied AI.
Kurt "CyberGuy" Knutsson shares several easy ways to keep your credit cards safe from digital thieves while you're traveling this summer.
Arcturus sets up cameras around the edges of baseball stadiums to capture real-time action and generate a 3D digital clone of the game.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
The CyberGuy explains why healthcare organizations are vulnerable to hackers after there have been a half dozen data breaches this year.
Developed at two California universities, the innovative technology combines brain-computer interfaces with advanced AI to decode neural activity into audible speech.

Dieting? What You Need to Know About Physical Activity

What is the best form of physical activity?The best form... Read More

Pizza, French Fries, Beer and Other Diet Foods

Now this is the real American Dream! I'm here to... Read More

Tired Of Struggling To Lose Weight?

There are many factors that cause us to increase body... Read More

Do You Know These Tricks To Help Conquer Food Cravings?

Food cravings are crafty -- they appear from nowhere and... Read More

The Science of Obesity: Fats & Cholesterol

For years we heard that a low-fat, low-cholesterol diet would... Read More

Exercise and Weight Loss for Life - The Magic Formula Doctors DONT Want You to Know!

In twenty years of consistant exercising, maintaining a low percentage... Read More

Take The Die out Of Dieting - Tips For Stress Free Weight Loss

Not so resolved on that "New Year's Resolution" to be... Read More

Winter Weight Loss Magic

If winter hibernation tends to pack on the pounds, take... Read More

Why Are There Different Diet Types?

Diet is a dreadful word for most of us because... Read More

To Lose Weight or Not to Lose Weight... A Guideline for Men!

To begin this article I must start with it's conclusion.The... Read More

Five Ways to Stay Motivated During Your Diet

You have been on diets before. You probably have lost... Read More

Setting Morning Intentions For Success

Ever heard of the expression, "Getting up on the wrong... Read More

How The Motto Be Prepared Can Help You Lose Weight

Be Prepared. For the Boy Scouts it means you are... Read More

Weight Loss: Are You Frustrated? Have Low Energy? Dont Feel Good about Yourself? Lose Weight Now!

Twenty years of health club consulting, 50,000 hours of paid... Read More

Low-Carb Diets: Are You Losing More than Weight?

The average American eats about twice as much protein than... Read More

4 Tips for Fast Fat Loss Part III

Fat Loss Tip #3) Proper Meal FrequencyMeal Frequency (i.e., the... Read More

A Before and After Look at Tummy Tucks

If you have a protruding abdomen, loose skin as a... Read More

The Beginners Guide to Losing Weight

So you've decided that you're going to do it.You're sick... Read More

VPX ZERO Carb Fat Incinerating Protein - Go ZERO!

It's always great to find a protein supplement with very... Read More

A Simple Plan for Weight Loss that Really Works

One pound of fat equals 3500 calories. Want to lose... Read More

Fad Diets, And Why Theyre Bad For Your Weight Loss And Long Term Health

If you're serious about losing weight and getting fit, you... Read More

Why Most Diets Dont Work

Ever thought of, known someone, or gone on a diet?... Read More

Binge Eating: Will This Cycle Ever Stop?

Here's a letter from my email:Dear Carol,I took your teleclass... Read More

Could False Memories Be An Efficient Diet Helper?

Speculating on the scientifically proven memory unreliability, the memory specialist... Read More

Using The Glycemic Index To Lose Weight After Pregnancy

The vast majority of postpartum women will not return to... Read More

limo O'Hare Glen Ellyn ..