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The math is pretty simple. One pound of fat equals 3500 calories. Would you like to lose a pound a week? You will need to intake 3500 calories less a week than you use. That’s about 500 calories a day. By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.

I know that doesn’t sound like much, especially if you are over 25 pounds overweight. Studies have shown that those who lose 1-2 pounds a week, are more likely to keep the weight off and maintain a normal weight for the rest of their life.

So how much is 500 calories exactly? If you’re going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? Here is how you lose 500 calories a day

* Use milk instead of cream in your coffee. Savings? 50 calories per cup.

* Skip the butter on your baked potato. Savings? 100 calories

*Drink fruit flavored water rather than soda. Savings? 200 calories

* Skip the Big Mac and have a salad instead. The Big Mac equals 460 calories. A fresh salad with a light dressing? Under 100! Savings? 360 calories

* Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories

* Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. Every ear of corn has 85 calories in them. Savings? 80 calories.

* Switch to low-fat cream cheese on your bagel. Savings? 90 calories per ounce.

*Love french fries and have a hard time giving them up? Switch to the thicker steak cut fries rather than the thinner ones. The thinner frech fries absorb a whole lot more oil than the thicker ones. Savings? For every 4 oz. seving there is 50 calories

You cna also lose one pound a week if you up your activity level by 500 calories, if you want to look at it from a exercise perspective. How easy can that be? Have a look:

* Take a half-hour walk around the park. You need to aim for a pace that is little fater than a stroll, but not too fast, you don’t want to get breathless. Burn: 160 calories.

*Go for a bicycle ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories

* Go dancing – and really DANCE. The longer you are out dancing on the dance floor, you wont be at the table drinking those high calorie fruit drinks and the more calories you will burn. Dancing that makes you breathless and warms up your body will net you a nice calorie savings. Burn: 400 calories per hour

*Swimming is something that is great for you to do and a ton of fun as well. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl – if you can get up to an hour you’ll be doing great! Burn: 510 calories

* Get out into your garden. An hour of working in your garden (i.e. bending over, and stretching) can burn up to as many calories as a brisk walk. Burn: 250 calories.

*Play a game of tennis. Hook up with a friend for a weekly tennis game and you’ll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 calories

Keep in mind that all of the exercise and calorie numbers are based on a woman’s weight of 130 pounds. If you weigh more, you’ll burn more fat. Want an added bonus to burning calories through exercise? You turn fat into muscle whenever you exercise. Three guesses which kind of body tissue burns more calories – even when you’re not exercising. Your right-your body uses more energy to maintain and feed muscle than it does fat.

For best results, mix and match food savings with exercises that burn calories. Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it’s starving and slow your metabolism. You need to keep your calorie ranges simpmle, and if you seek a more drastic weight loss measure consult your doctor.

This article was written by the people at www.whylivelarge.com, an information site to help you lose weight and burn body fat without sacrificing your health. Our product reviews are unbiased and relevant to your efforts to lose that extra few pounds of fat while living a healthy and productive life in the process. Read whylivelarge.com and see why you don’t have to live large at all.

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