What do I need to know?
THE BIG SECRET
Calories in (food and beverages) - Calories out (living, exercise and eating) = must be negative to loose weight
* Healthy weight loss:
BMI 27-35 .5 - 1 lbs. per week
BMI > 35 1-2 lbs. per week
* How do we get 1-2 lbs per week?
*To loose 1 lb it takes a deficit of 3500 calories
3500/7 days = -500 kcal per day
or
7000/7 days = -1000 kcal per day
You have to burn more energy than you eat!!!
Option 1- Eat Less
Eat 500 - 1000 less food calories. This would be one-two less meals or maybe half of what you eat now.
Option 2-Exercise More
Exercise more to burn 500-1000 more calories. This would be 1 hour more on the treadmill or jumping rope for 1.5 hours.
Option 3- Combination
Eat Less and Exercise More
The Smartest and Best Solution.
Eat less and exercise more. This would be 250-500 calories less food which is just eliminating one snack plus 250-500 calories from exercise which could be 30-60 min of jogging or walking.
