Weight loss guidelines

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds impossible doesn't it? Here's how it works.

Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight.
Example:

Mary's BMR is 1400 calories and she burns 900 calories in daily activity. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. But it's also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you'll lose a pound a week and you won't even have to change your clothes. Try these ideas:


Instead of.... Do this...
Having an afternoon Coke Drink a glass of water. (calories saved: 97)
Eating an Egg McMuffin Eat a small whole wheat bagel +1 tbls of peanut butter (calories saved: 185)
Using your break to catch up on work or eat a snack Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching television after work Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-lb person)

Focusing on daily changes is the best way to reach your goals. No, you won't lose weight overnight but isn't it better to permanently change your life for the better? Say it with me: My Health Is More Important Than My Appearance. Repeat that 10 times a day and you're on your way to better health.