March 14, 2011 by AnnMarie
Responsibly paced weight loss is key to keeping it off, in my opinion. Girls in class ask me lots of questions on diet tips and exercises they can do outside the gym. The answer is in the numbers, nice small increments.
One pound of body weight is equal to 3,500 calories. So if you want to lose a pound a week, cut out 500 calories a day. The best way to figure out how to do that is to start by keeping a food journal before you start cutting the calories. Write down everything you eat and calculate the calories by any online tool you like. I just started using this one and like it so far. It includes an exercise calorie burn counter as well.
Be honest! You’re the only one that sees what goes in that journal so put it all in there. I just had two cookies with breakfast. I’m not proud of that, but it’s going in the journal. Once you’ve built a baseline of your typical intake you can easily figure out where to slash the calorie budget. Soon you won’t need to track every little bite; you’ll have built a strong, healthy habit.
If one pound a week isn’t enough for you, then double the calorie deficit by exercising 500 calories worth a day. Go biking for an hour. Take a brisk walk for 75 minutes. If you’re dead set on losing the weight then do the work! If you get sidetracked, if you get discouraged get support where you need it. Call a friend. Call me! Remember your goal and know that with every step you take, mile you peddle and cookie you leave off the plate, you’re on your way.