Easy Way Lose Weight and Keep the Weight off for Good

Are you read for healthy change? Are you ready to reach your weight loss goals?

Lets look at some simple facts that will help you reach your weight loss and fitness goals

3,500: The number of calories in a pound of fat.  Fat is stored energy.  Every pound of fat is 3,500 calories waiting to be burnt.

1,800: The number of calories burned by a 160-pound woman throughout the activities of a normal day.  A 200-pound man naturally burns about 2,800 calories.

500: A modest, long-term calorie deficit that will lead to weight loss.

For example, if a 160-pound woman consumes 1,300 calories every day—500 fewer than she burns—she can expect to lose a pound of fat every week.
It’s simple math: subtraction and division, and it’s an easy way to envision long-term goals.  “Most people can run a 500-calorie deficit pretty easily. This makes it easier to keep the weight off for the long term.  When you start running 800-1200 deficits, you get hungry.

150: The number of calories burned through 30 minutes of walking.

Exercise can expand the difference between calories consumed and calories burned.  This will increase the rate of weight loss and add pounds of muscle, which are more efficient at burning calories than pounds of fat.  More intense activities like running, cross training and swimming burn calories even faster.

10: As in Perfect 10…your ideal weight.

Envision it, celebrate every step you take toward that goal!

3: Avoid cravings by eating or snacking every three hours.  Keep track of the calories you consume, though.

2: It takes two to lose weight.

Find a partner who will hold you accountable for your diet and exercise plan—someone at work, a close friend family member.  It’s better if your accountability partner is also on a weight-loss plan.

1: It begins with one notebook.

Write down everything you eat and how many minutes of exercise each day.  It helps you encourage yourself with more activity (be proud of yourself!) and the food diary part keeps you honest about what you are really eating each day.