Losing Weight


 

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 




What does this mean?

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.  


 
 
 
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