How to Lose Calories

All of the unhealthy fad diets and weight loss schemes with promises of a quick fix create a lot of miscalculating by those trying to slim down.  Many people either don’t know or forgot the basics on how to lose calories successfully.  And it begins with doing the math.

The simple weight loss equation states a pound is equivalent to 3,500 calories.  If you want drop pounds then you have to create a calorie deficit by 1) reducing the calories you take in through your diet or 2) burn more calories than you take in through exercise or 3) a combination of both.   To lose a pound in a week, for example, you need to eliminate 500 calories a day.  When discussing how to lose calories, health professionals agree the best way to accomplish that is by both eating less and exercising more.

It may sound deceptively simple, but you’ll discover that it’s fairly easy to increase your activity level to burn an additional 250-500 calories, while eliminating another 250-500 calories a day with the food you eat.  Healthy weight loss should be gradual with a goal of no more than 2 pounds a week.  And studies show that by avoiding yo-yo dieting and slimming down steadily, there’s a much greater chance the weight will stay off.

How to Lose Calories through Diet

The best way to cut calories in your diet is by changing you food frame of mind and shifting to wholesome foods.  Start with a focus on eating for nutrition.  Avoid processed foods like refined white bread, which are stripped of nutrients, then packed with sugar and fats creating a lot of “empty” calories that add up fast.
Whole foods such as fruits, vegetables and whole grains contains loads of fiber, vitamins, and minerals.  And natural fiber helps to make you feel full without adding many calories, let alone useless calories. New dietary guidelines recommend filling half your plate fruits and vegetables.  Discover how to lose calories by simply replacing some starchy pasta with vegetables, which will easily cut out from 100-200 calories in a meal.
When an uncontrollable sugar craving does arise tame your sweet tooth with sweet-tempered substitutes.  Instead of a cup of chocolate ice cream packed with 300 calories, try an option that is less than 100 calories such as a  juice popsicle or a cup of frozen grapes.  Replacing high calorie foods with healthy, yet tasty alternatives is the smart way to lose weight.

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How to Lose Calories through Exercise

Burning calories involves more than just a diet—that‘s if you want to succeed.  But let’s face it, some of us find exercise routines boring, and even downright agonizing.  This is a major reason why many people stop losing weight.  The trick is to find workouts and activities that you enjoy doing, so it doesn’t feel like boot camp.

It could be participating in a sport such as a game of tennis or just riding your bike through town.  Swing dancing with friends burns about 225 calories in 45 minutes.  And did you know that steady walking, while window shopping in the mall costs about 225 calories in an hour and a half.  How to lose calories requires increasing your aerobic activity through fun and clever ways.

In addition, mix in a couple workout routines to tone up and add spice to your exercise program.  The point is to simply increase your activity levels the enjoyable way, because if you don’t like it you won’t do it.  Keep in mind that small steps every day result in large gains over time.  And not only will you melt the pounds away, you’ll look good and feel great.