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Make It Easy on Yourself

One pound of fat contains about 3,500 calories. To

lose one pound a week you would have to consume

about 500 calories less per day. (7 days x 500 calories

= 3,500 calories.) Of course it's the high fat foods

that you want to minimize in your diet.

Daily caloric intake should not fall below 1200 calories

for women or 1500 calories for men.

However, remember that regular physical activity can

burn a significant amount of fat calories. You can lose

weight by combining a less drastic reduction in your

caloric intake with an increase in your regular physical

activities. You don't have to suffer through painful

calorie restrictions to lose weight.

This combination of reduced calories and increased

exercise has hidden benefits. Many people find that

exercise dampens their appetites and that a gradual

change to healthier eating habits engenders a positive

and lasting lifestyle change.

The National Institutes of Health recommend 20-

minute sessions of aerobic activity at least 3 times a

week for weight loss and advise that slow weight loss

of 1 to 2 pounds a week is best for healthy and lasting


So forget the fad diets and the boring cottage cheese

and enjoy yourself. Combine a balanced, reduced

calorie menu with increased aerobic exercise and you'll

be feeling and looking better for life.