Copyright 2005 Ardmore Internet Marketing, Inc.
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 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 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 butter on your baked potato. Savings? 100 calories
Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200 calories
Skip 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 bag of potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories
Eat your corn on 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 skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than 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: