Alright people, I will make this simple, short and sweet!  1 pound of body weight = 3500 calories.  If you want to lose 1 lb/weekly you will need to burn 500 extra calories daily or subtract 500 calories from your current diet daily (keyword being “daily”).  If you want to lose 2 lbs/weekly you will just double up on calorie burn or subtraction.

Now, in order for you to know what to subtract from you need to know how many calories you consume on a daily basis.  Without changing your diet, start taking a food journal everyday for 5 days.  Write down the food and the amount you consumed throughout the day and at the end of the day go to one of the following websites to find the caloric value.  Create a separate category for carbs, protein, fat and total calories.  If you exercised that day, be sure to subtract the number of calories you burned from your total calorie intake.  In the next couple of posts I will get more specific about how to cut down on calories and 500-1000 calorie burn workouts.  Feel free to contact me with any questions 🙂

Websites to help calorie count:

-Everyday Health Calorie Counter

http://www.everydayhealth.com/my-calorie-counter.aspx?xid=MCC_GSEK&s_kwcid=TC|22006|calorie%20counter||S|e|5467553903&gclid=CMe7_4uUka0CFeQCQAodjmK5lQ

-My Food Diary

http://www.myfooddiary.com/?source=g_cs_counter&OVKEY=calorie%20counter&gclid=CNiu7O-Uka0CFYTsKgodNSHAnA

-Spark People

http://www.sparkpeople.com/landing_free_plus18.asp?gclid=COLigqiVka0CFQQCQAod2AJynw