Easy ways to lose a pound (or 2)

It is an interesting fact that 1 lb of body fat = 3,500 calories. But what exactly does this mean? If you divide 3,500 calories by 7 days, it comes out to 500 calories per day. So, to lose 1 lb in 1 week, simply create a 500 calorie per day deficit (burn 500 calories more than you eat). Here are simple strategies to help you do so! Just pick one tip from the diet section and one tip from the exercise section.

Diet tips:
1. Trade in the muffin or other pastry at breakfast for 3/4 cup of wheat cereal (Shredded Wheat or Special K) with 1% milk
2. Instead of snacking on a cereal bar or candy between meals, grab an apple
3. Reduce the serving size of 1 meal to half (only prepare half as much, or save the leftovers for the following day's meal)
4. Trade in the red meat at dinner for broiled shrimp or baked white fish

Exercise tips:
1. Walk briskly for 30 min per day
2. Do 20 min of cardio (elliptical, stairclimber, jogging)

To increase weight loss to 2 lbs per week, maintain a 1000 calorie per day deficit. Here are some tips to help you do just that. Simply pick one of the diet tips and one of the exercise tips to do daily.

Diet tips:
1. Reduce the serving sizes of breakfast, lunch, and dinner to half as much
2. Cut out all candy, sweets, and soda
3. Increase intake of fresh fruits and vegetables, and decrease intake of processed carbs like bread and pasta
4. Trade in all red meat for leaner options like white meat poultry and fish

Exercise tips:
1. Do 1 hour of cardio (elliptical, stairclimber, jogging)
2. Walk briskly for 30 min in the morning, 15 min at lunch, and 30 min at night
3. Incorporate weight and resistance training for 1 hr per day, 2 days per week

Remember that for any good diet and exercise regimen, you must feel ok doing it. If you are excessively tired, chances are good that your calorie deficit is too much. I recommend enrolling in a calorie counter and logging the calories eaten. At no point in time should you eat less than 1200 calories per day. This will slow your metabolism and have adverse effects on your weight loss goals. Stay safe and good luck!