Count Your Calories

It is a proven fact that people who count calories maintain their weight loss compared to those that don’t count calories.  This same applies to any point or counting system, eg weight watchers.

A healthy rate of weight loss is approximately one to two pounds per week.

How many calories do I need to burn to lose a pound of fat?

Losing weight is about math! Knowing that calories compared to calories from output can mean the difference between losing a pound for week or earning one pound per week.

Count your calories for healthy weight loss

A healthy rate of weight loss is approximately One to two pounds per week. One pound of body fat equals 3500 calories. To lose one pound / week, you need to cut 3,500 calories from your weekly intake vs outside take. You can do this by:

  • Reduce the intake of 500 calories per day. (3500/7 days a week = 500)
  • Burn 500 calories a day (simply exercise) OR
  • Eat less and exercise more (diet and exercise)

So, knowing how many calories you consume each day will help you make more healthy decisions.

For example, that the Big Mac Meal contains 1130 calories with a Coke! Worth it with those calories?  Take control of your health by tracking your calories. Write down everything you eat and drink and how much. Then use one of the many websites that can help you control your intake daily caloric.

Let’s say that you are a 50-year-old woman, 5’3 “tall and weighing 150. Your goal is to weigh 130 pounds. Multiply your expected weight for an 11 (130 x 11 = 1430) That’s the number approximate calories you should consume daily to reach your desired weight. If you eat more than 1650, (150 x 11 = 1650) you gain weight, unless you also exercise.

If you walk for 1 mile each day, you can re-add approximately 100 calories each day, because you burn an average of 100 calories by walking 1 mile.