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
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
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.