WVWCI “BIGGEST LOSER”
HOW TO LOSE A POUND PER WEEK
CREATE A 500 CALORIE DEFICIT EACH DAY
ONE POUND OF FAT is about 3,500 calories.
These calories are either consumed as food
calories, or calories burned for activity.
If you eat 3,500 calories more than your body
needs, you will put on about one pound of fat.
If you use up 3,500 calories more than you
consume, you will lose about one pound of fat.
A healthy weight loss goal is to lose one pound of
fat per week. This equates to: 1.) eating 500 fewer
calories per day, 2.) burning 500 more calories per
day through exercise, or 3.) reaching a caloric deficit
of 500 calories through diet and exercise (e.g. eating
250 fewer calories per day and burning an additional
250 calories per day through exercise).
Here are some food ideas you can use to reach a
500 calorie deficit each day.
Cut 100 Calories a Day
Eat only half the bar. Candy bar
or energy bar, both pack a lot of calories.
Use 1 tablespoon of peanut butter or salad
dressing, instead of 2 (toss the salad really well
and you can’t even tell).
Leave the last few bites of any
main course on your plate.
Use one pat of butter instead
of three on a baked potato.
Order a tall cappuccino instead of a grande.
Make all your sandwiches open-faced, forget
the top slice of bread.
Have a 6-inch Roast Beef sandwich at Subway
instead of a 6-inch Classic Steak & Cheese.
Grab five Hershey's dark
chocolate Kisses instead of ten.
Burn 100+ Calories a Day
Walk at 3.5mph.
In 30 minutes a 200 pound person will burn
about 190 calories. Those weighing less than
200 pounds will burn less, and those weighing
more than 200 pounds will burn more.
Make it a challenging walk.
If the same person walks at 3.5mph uphill,
he or she will burn about 285 calories in just
30 minutes!
Choose to stand when you can sit.
In 30 minutes a 200 pound person will burn
95 calories standing, versus 86 calories sitting.
In an hour that person is burning an extra
20 calories!
Do something aerobic.
This means keeping your heart rate elevated
for an extended period of time. You can join a
group exercise class, dance, do circuit training,
or anything else that keeps you moving. In
a half-hour a 200 pound person will burn about
310 calories!
Keep these things in mind (www.realage.com):
• Think about what would happen if you shaved
50 calories off of every meal you ate. In just one
day, you'd save 150 calories. Keep that up for a
week and you'd be 1,050 calories lighter.
• Even just cutting 100 calories a day will result in
a loss of 10 pounds by the end of the year!
• By consuming healthy fat (unsaturated fats)
before a meal, you may be able to prevent
overeating. Eating 70 calorie amounts of walnuts
(6), almonds (12), or peanuts (20) will do the job.
FOOD (CUP)
ITEM A (CALORIES)
ITEM B (CALORIES)
CALORIES SAVED
Cheese (cup)
Ricotta (430)
2% cottage cheese (202)
228
Milk (cup)
Whole Milk (150)
Skim milk (90)
60
Dressing (tbsp.)
Ranch (80)
Fat-free Italian (14)
66
Condiment (tbsp.)
Mayonnaise (100)
Mustard (15)
85
Meat, broiled (3 oz)
80% ground beef (235)
Ground turkey breast (100)
135
SOURCES
http://www.realage.com/ct/tips/8462
www.bodybuilders.com/fun/corlies.htm
http://www.focused-on-fitness.com/ nutrition/15-food-substitutions.php
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