Weight Loss,101

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Weight Loss doesn’t have to be difficult, in fact its just a matter of math…

Yes it’s simple really, you just add and subtract and you end up thin.

You are by now probably thinking I am some wacko escaped from the asylum, if it was that easy surely you would be thin already?

If only it was that simple…

Well the math is pretty simple. Let me explain…

One pound of fat equals 3500 calories.

So if you 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.

Ok, I did say this was simple but it isn’t easy, which is the reason why I spent a long time researching and compiling my lose 10 pounds in 2 weeks system, this makes weight loss so easy you will be wondering what all the fuss has been about, and why you have been spending hundreds of dollars on all that other stuff. You know what I mean, pills, diet supplements, weight loss magazines, ab machines, treadmills ….. I could go on but hopefully you get the idea.
 
All right losing a pound a week this way doesn’t sound life changing and certainly 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.

But I realized most people need a kick start to get their motivation going in the right direction, this is why I created the lose 10 pounds system. If you can lose 10 pounds in the first couple of weeks you feel as though you are getting some where quickly, which then helps your motivation for a longer amount of time.

So how much exactly IS 500 calories the magic figure we always talk about?

If you’re going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? So here’s a way to show you how easy it is to lose 500 calories a day:

* Use skinny milk instead of cream or creamer in your coffee. Savings around 50 calories per cup or better.

* Skip the butter on your baked potato. saving an additional 100 calories.

* Drink fruit-flavored water with fruit (not chemicals made to taste like fruit) instead of a 16 ounce can or bottle of soda. don’t even think about diet soda’s as they are no better and full of other chemicals. This saves you a further 200 calories a time. Better still just drink pure water and lots of it.

* 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 a huge 360 calories every time.

* Pass up the bag of potato chips. An average snack size bag of chips has over 300 calories. Another belly bulging 300 calories a bag.

* Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85. Savings of 80 calories. Taste’s better as well but don’t smother it in butter!

* 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. That saves you 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 as many calories as a brisk walk. Burn: 250 calories.

* anyone for 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 130-140 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, muscle or fat?. 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, if you want to lose 10 pounds in 2 weeks to kick start the new regimen then you will want to get hold of our great program Lose 10 Pounds in 2 Weeks remember weight loss is just simply math.

Have a good day

Graham

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