Home
>
Weight Loss
>
Simple Weight Loss Plan

Simple Weight Loss Plan

The math is pretty simple. 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.

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

* 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 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.

Visit my web site for more information

Michael Contaro
simple weight loss

house refresh service Lincolnshire ..

In The News:

Cybersecurity firm Infoblox reveals that over 90 percent of parked domains now redirect visitors to scams and malware, making simple typos extremely dangerous.

The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.

GPT-5.2 is now live for all ChatGPT users with improved coding, writing and image interpretation, with Kurt Knutsson offering his review.

New iPhone replacement scam uses pressure tactics and fake carrier calls to steal devices from buyers. Criminals claim shipping errors and demand urgent returns.

Amazon Ring's new facial recognition feature sparks privacy controversy as Electronic Frontier Foundation critics argue the AI upgrade expands surveillance risks.

New Android banking trojan Sturnus steals credentials, reads encrypted messages and controls devices.

Denmark's 3D-printed student village proves automation builds 36 apartments faster than traditional methods. Skovsporet project shows housing future.

Discover Android's new Sound Notifications feature that alerts you to smoke alarms, doorbells, and baby cries even when wearing headphones.

New SantaStealer malware reportedly threatens holiday shoppers with password theft. This Christmas-themed info-stealer targets browsers and crypto wallets.

The Christmas season brings a surge in Netflix phishing scams targeting shoppers with fake emails. Stacey P received convincing scam but verified account first.

San Francisco Giants invite Jamie Grohsong to throw ceremonial first pitch at Oracle Park after he learned to play baseball with a bionic hand following an injury.

FBI warns cybercriminals are stealing family photos from social media to create fake proof of life images in virtual kidnapping scams targeting victims.

Instagram's new 'Your Algorithm' tool lets you control your Reels feed in real time. The app now gives you power to customize what videos you see.

Major Marquis fintech breach exposes 400,000-plus Americans' data through unpatched SonicWall vulnerability, with Texas hardest hit at 354,000 affected.

Free up iPhone storage fast by clearing large photos and videos from Messages app. Simple steps for iOS users to delete attachments without losing chats.

Scammers are flooding inboxes with fake tracking alerts that mimic real carriers, exploiting the holiday rush to steal logins and personal data.

The Fox News AI Newsletter brings you the latest news on AI technology advancements and the challenges and opportunities AI presents now and for the future.

Texas family reunites with missing 11-year-old cat Grayson after 103 days using Petco Love Lost's AI photo matching technology and community help.

Tired of AI customer service loops? These insider tricks help you escape "frustration AI" and get real human help when you need it most for urgent issues.

Unlock richer audio from your streaming apps with simple tweaks to volume normalization, equalizer settings, and quality preferences for cleaner sound.

Scammers are sending fake Facebook settlement payout emails that mimic legitimate notices from the privacy settlement administrator to deceive users.

Holiday shopping scams surge as fake refund emails target distracted consumers during Black Friday and holiday seasons, costing Americans billions annually.

The AI-powered IRMO M1 exoskeleton features four modes, including turbo, eco, training and rest for hiking, running, cycling and sports with eight-hour battery life.

OpenAI announced upgrades for its ChatGPT Images platform on Tuesday, saying the program can now make more precise edits and produce images more quickly.

Chrome for Android now turns web articles into AI-powered podcast conversations. Get hands-free browsing with Google Gemini's natural audio summaries.