Lose Weight by Cutting Calories

Losing weight doesn't have to be difficult.

Other Diets

I'm sure you've seen diet plans on TV and magazines. They all may work for a little while, but few people stick with them for very long.

Being forced to only eat certain foods, keeping track of everything you eat, paying some place to deliver all your meals, etc. Chances are, you'll get tired of all the rules and start to cheat. Once you start to cheat, the diet is lost. You'll quickly gain back the weight you lost. In the meantime, you've spent a lot of money following their rules.

Then there are the diets that have you taking pills. Without a doctors prescription, are you sure what you're taking is safe? Not a chance I'd take with my health.


A Better Way to Lose Weight

The safest way to lose weight is a slow and steady approach. Your goal should be one pound a week. One pound a week may not sound like much, but the pounds coming off will add up. And if your approach for losing weight is easy, you'll be more likely to stick with it.

Our suggestion for losing weight is by cutting calories.


How Cutting Calories Will Help You Lose Weight

A pound is 3,500 calories. So to lose one pound of body weight, you have to cut 3,500 calories. Sound impossible? It's not.


How To Lose Weight By Cutting Calories

Your first step for losing weight by cutting calories is to break the task into easy to follow steps. Your goal is to lose one pound a week. That's 3,500 calories to be cut each week. Or easier to follow: 500 calories per day.

So... you now know you have to lose 500 calories a day to lose one pound a week. Where will those 500 calories come from? Go to our Calorie Food Chart for some ideas.

But wait. It gets easier. You don't have to cut 500 calories from your diet to reach your calorie goal. Those 3,500 calories per week, or 500 calories per day, are actually a calorie deficit. In other words, as long as your body is storing 500 fewer calories a day, you'll lose your weight. So guess what... a little bit of exercise will also help you reach your goal. The more you exercise, the fewer calories you'll have to worry about cutting from your diet.

To make it even easier, you can burn extra calories by adding a little extra activity to your daily life. See some examples of how many calories are burned in our Calorie Activity Chart


Calorie Food Chart The calories on this chart are averages used to give you an idea of the calories for different food choices. Serving size are also estimates. For larger servings (e.g. 2 slices of pizza), change the calories accordingly.
FoodCaloriesReplace WithCaloriesCalories Saved
Fast food french fries500Apple slices15485
Fast food hamburger600Grilled chicken150450
Fast food breakfast sandwiches400Special K cereal150250
Pizza slice300Pasta with tomato sauce150150
Plain Croissant350Plain bagel50300


Calorie Activity Chart Number of calories burned will depend on your weight and intensity of your activity. This chart is assuming a weight of 150 pounds and moderate intensity (unless otherwise stated).
ActivityDurationCalories
Walking - 3 mph pace30 minutes120
Standing in line10 minutes15
Vacuuming20 minutes80
Yard work45 minutes200
Bike ride60 minutes600

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