How To Shed a Pound a Week

In order to shed a pound a week you need to burn an additional 3500 calories. It's that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed.

Try the following three steps:

1. Record your normal weekly exercise - look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise.

2. Record your normal weekly food intake - this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

In your quest for dropping inches you shouldn't exceed your normal daily caloric intake - you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week - this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

3. Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections.

Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes that you are taking in your life written down on paper.

If you burn up 500 calories a day you will drop a pound in a week!!

Here are some practical ways to lose calories:

If you normally: Drink a Mocha
Try: Drinking green tea or black coffee (200 calories lost)

If you normally: Enjoy a candy bar
Try: A granola bar (180 calories lost)

If you normally: Sit during your entire lunch break
Try: Walking briskly for 30 minutes (150 calories lost)

If you normally: Watch T.V. for two hours
Try: Doing jumping jacks during commercials (120 calories lost)

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How To Shed a Pound a Week

Try the following three steps:

Here are some practical ways to lose calories:

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