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how many calories to burn one pound

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The Weight Loss Plan

My weight loss plan:

Weight loss is supposed to be a simple science of calories in vs. calories out.  One pound is roughly 3500 calories.  In order to lose one pound of weight you would need to create a caloric deficit of 3500 calories.

How does one go about this?
1.) Consume fewer calories than you burn each day.
2.) Burn more calories than you take in by increasing your exercise.
3.) A combination of both 1 & 2 above; consuming fewer calories and increasing your activity level.


It is supposed to be that simple! Each person has a different basal metabolic rate (BMR), it is the amount of calories your body needs to run your bodily and mental functions. It is something I didn’t want to mess around with trying to figure out.  I found a program to help me gauge a healthy goal weight and the program helps me track my individual goals.  The program I chose to use is a Calorie Counter and Diet Tracker by MyFitnessPal.  Follow the blue link for a free AP in the Android Store on Amazon.  Otherwise, I know that you can also download it for free on iTunes as well. There is an internet version as a third option.  I just like to have the phone app so everything is at my fingertips.

The app has an entire food and exercise database — so you can log your food and exercise from anywhere, at any time. That solved two of thoughts on journaling.  I wanted somewhere to log both.  It was a program I used last year. Now I have it set up again, I’m back on track. If you decide to use the program please feel free to add me as a friend, my user name is MotherZebo. The program allows you to follow other users and there is a setting to allow you to see their daily activity if they choose.

For the first couple of weeks I have set small goals for myself:

1.) Eat breakfast.  I am terrible, I have skipped breakfast for most of my life.  I just never saw the need.  After I was cleared to start an excercise program after my thyroid removal, my doctor stressed the importance of eating breakfast.  The main reason you would want to eat breakfast is to jump-start your metabolism for the day.

2.) Eat Small & Often. Eating small frequent meals or snacks will keep you from binge eating and will also keep your willpower in check.

3.) Eat Protein.  Eating protein with each meal will maintain muscle mass, while reducing body fat during weight loss.

4.) Up Calcium. Studies have shown that increasing calcium strengthens your bones and can speed your weight loss by 65%.

5.) Drink Water. I have heard so many reasons to drink water when trying to lose weight over the years, I couldn’t possibly relay the information all to you.  My solution is a little different.  I will not be drinking soda and juices.  Only water and my morning coffee.

6.) Excercise. The first few weeks will be nothing more than light stretches and  walking. It has been about 6 months since I have been able to excercise in any fashion.  Now, I have the doctors ok and the Wisconsin Spring is on its way, it is time. If you can’t walk a mile yet, don’t.  Start were you are comfortable. There will always be someone ahead of you and someone behind you on your journey.

Amazon Links:
Track Your Walking Mileage With a Pedometer
Water Bottles

7.) Sleep. For me, regular patterned sleep is an extremely important part of keeping me healthy.

8.) Reduce Calories. I am reducing my calories by 500 calories per day. Again, I am tracking this in my Fitness Pal. The more weight I’d like to lose the more excercise I will have to do.  I don’t want to dip below the 500 calorie deficit because I’d like to continue a reasonable calorie goal I can relate to the rest of my life. Some days I might not eat every calorie and other days I may go over by 100.  That is ok…it is how “real” life works.

Now that you know my weight loss plan – Tomorrow, I will go grocery shopping. Which, means I need a food plan.