Slim down at a slow and steady rate, eat less / move more:
- There are 3500 calories in a pound of fat.
- It is safe to lose 1.5 to 2.0 pounds per week.
- It is generally unsafe to lose more than 2.0 pounds per week.
- To lose 1 pound per week, you need a daily reduction of 500 calories/day, which is a reduction of 3500 calories/week.
To achieve a reduction of 500 calories per day, for losing 1 pound/week:
Reduce caloric consumption by 500 calories/day.
Or, ideally, eat less and move more. Eat 250 calories less per day. Plus, exercise to burn 250 calories.
To lose 2 pounds per week, double the above number: 1000 calorie/day reduction, 7000 calories per week.
Caloric values for some favorite, but unhealthy foods:
Food Calories
Bacon, 1 slice 44
Beer, 1 can 154
Bread, 1 slice white 79
Cereal, sugared, ¾ Cup 100
Chips, potato, 1 oz 152
Cookie, 1 oz butter cookie 132
Cracker, 5 regular size 81
French fries, 1 med serving 365
Ice Cream, ½ cup vanilla 137
Soda, 12 oz. can 150
Pizza, 1 slice 285
Caloric values for some favorite, healthy foods:
Food Calories
Apple, 1 95
Banana, 1 105
Brown rice, ½ Cup 108
Carrots, 1 med. 25
Chicken breast, 3 oz. 140
Cheese, 1 slice, American 104
Dark chocolate, 1 oz. 155
Eggs, 1 lg. boiled 78
Green beans, 1 Cup 31
Salmon, 3 oz., raw 177
Walnuts, ¼ Cup 180
Conclusion:
To keep the pounds off after losing weight, a change in lifestyle is recommended. Do the math! Adjust your daily energy balance to achieve your desired calorie reduction. Stay away from excess sugar and fat.
Nancy L. Fitness 