How can you lose a pound a week?

This is gonna involve a little math, so hang in there.

3,500 calories = 1 lb. of fat

3,500 calories ÷ 7 days = 500 calories a day
So, now you’ve gotta figure what’s gonna’ give. Are you going to exercise away that extra 500 calories a day or cut them from your diet? How about a team effort? Making small changes to both diet and activity level is a little easier and lot more effective!

You may be surprised about how much work it takes to burn the calories you get from your food and drinks. Check out this quick reference to learn what it takes to burn your favorite foods.

Calories in Foods and Calories Burned by Common Activities

Calories in Food	Activity to Burn Those Calories
1 orange (60 calories)	Walk the dog for 15 minutes
6 oz light yogurt (100 calories)	Climb stairs for 7.5 minutes
12 oz soft drink (150 calories)	Clean the house nonstop for 30 minutes
1 cup pasta with tomato sauce and parmesan cheese (230 calories)	Rake leaves for 30 minutes
1 piece of chocolate cake (450 calories)	Jog for 30 minutes

Source: USDA National Nutrient Database for Standard Reference, Release 18 and CalorieControl.org

How you can cut calories without feeling like you're missing something?

The salad days

Typically there’s about 145 calories in just two tablespoons of Ranch salad dressing. (And most restaurants dress your leaves with way more than that!)

Get your salad dressing on the side. Then dip the tines of your fork in the dressing before each bite. You’ll still get the bold flavor but cut calories.

A meaty decision

You can still eat meat. It’s a great source of protein and part of a balanced diet. But, not all meats are created equally! Choosing leaner meats and leaner cuts can help you keep a lid on both saturated fat and calories.

• Choose leaner cuts - look for meats with round or loin in the name.
• Remove the visible fat from meats (that's the white stuff).
• Take the skin off poultry.
• Sneak ground turkey into tacos or spaghetti sauce.
• Buy pre-grilled chicken breasts, and toss them into your salad.

The dairy queen

For good health, eat dairy three times a day. But it’s the kind of dairy you choose that makes a difference.

Switch to low-fat or fat-free dairy products instead of their full-fat sisters.

Milk: 1 cup of whole milk = 146 calories/1 cup of skim milk = 86 calories Just choosing skim over whole milk saves you at least 180 calories a day! Not to mention the saturated fat you just eliminated!

Yogurt: 1 cup of whole fat = 150 calories/1 cup of non-fat = 135 calories

Cottage Cheese : 1 cup 4% cottage cheese = 215 calories/1 cup 2% cottage cheese = 160 calories

Ice Cream: 1.5 cup of regular = 400 calories/1.5 cup of low-fat = 330 calories

The watering hole

Don’t forget the calories you drink count too! Feel like you’re not eating anything, yet still can’t get your weight under control? Try wetting your whistle with water instead of grabbing for a calorie containing beverage.

Drink water not soda, juice or a sports drink. Most 12 oz. cans of soda contain about 150 calories. Choose a zero calorie glass of water instead.

Invest in an aluminum water bottle for when you’re on the go. Although they cost a little more than plastic ones, aluminum bottles won’t crack. They’re reusable and recyclable, too. Fill up with filtered water from home and save dough while you save calories

Dinner prep and clean-up can put it on

Stop snacking your way through a second helping while you cook dinner and clean up the leftovers.

• Chew a piece of gum to prevent nibbling while you cook.
• Brush and floss your teeth right after dinner.
• Make tomorrow's lunch using today's leftovers.

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