One Pound of Fat equals 3500 Calories Where Can You Cut 3500 Calories Twice a Week

Summary: There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss. Here are some tips to help you safely dro...

There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.

Here are some tips to help you safely drop 3,500 from your regular routine: Run Running for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose one pound. It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high. However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting the ir bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have. Running does, however, help to boost our metabolism and change your muscle tone so that you burn calories more efficiently. Instead of inhaling a pasta dish after a run, select instead to have a large salad and splurge for the carbohydrate-rich croutons.

Eat In When you eat out at a restaurant, not only are you subjecting your body to an array of high fat, high calorie foods, but you are also tempting yourself to eat a larger portion than you might normally eat. Therefore, what could be a simple 500 calories meal can easily turn into a 1500-calorie fat fest. In order to lose weight by cutting calories, it is essential that you are aware of exactly what you are putting into your body. Especially in the beginning of your new routine, it is important that you prepare your meals and monitor your level of hunger. I find that if I eat six small meals a day and two snacks I am never hungry. When eating out, generally you are in a social situation where food is not a priority – but spending time with your friends is. For this reason, people tend to eat more than they normally would. Non-dessert eaters often even spring for the extra round of calories. If you must eat out, help yourself avoid temptation by selecting a salad rather than a plate of pasta or burger. You will be amazed at the difference in the amount of calories you intake when you make simple choices such as meal option. I use tricks like having the waitress or waiter box up half the meal before I even see it. That is always plenty for me. Then I take the rest home for another meal. I love that many restaurants put the calorie count of all their meals on the menu now. I do not count calories but it is nice to have a good idea of what amount you are putting in your body.

By reducing your overall calorie intake and increasing your level of physical activity, you will be able to lose those 3,500 calories without much trouble. Make sure that you stay focused, motivated and on task. you will shed unwanted weight in no time! When choosing to move your body I never call it workout or exercise but not calling it that gives me the choice of not moving except to what I choose to the goal a healthy body, not losing weight. This is a life style change not a work out routine. So chose something you find fun, roller skate, dance, jump on a trampoline, chase your kids around the yard. Walk with your dog. Chose something that is fun for you and do it daily.

I find that if I do it with a buddy I am more committed. I have a friend that we do our cleaning together, we cook together. By doing it that way I have a clean house all the time. I have committed to myself that I will eat those six small meals and two snacks. When Donna and I cook together we create these six small meals and the two snacks for a weeks worth of meals and put them in the freezer. I bought these freezer plates that are divided into three sections. They have a snap on lid and I make my own tv dinners. It makes a difference if I am hungry and it is prepared I will eat it and feel satisfied. If it is not prepared sometimes I will eat whatever I can grab. So have stuff all fixed either frozen or in the fridge to eat. It is a good way to stay on your new lifestyle plan. When you think about giving up 7000 calories a week ask yourself what you eat that you do not need to be eating and do not really even want to eat. We all eat things we could give up forever. It is just a choice of eating a little less here and there. If I drink sweetened creamer for instance in my coffee. I ask myself if I really need that. It has a lot of sugar. I really do not mind my coffee black. I only drink one cup a day now. I don't need cream and all that sugar. So I let go of the creamer. It saved me 175 calories a week that I did not even mix. I bake most of my food in my toaster oven. I live alone so this makes sense I do need to use the big oven then. Chicken 1 leg or ~4 ounce serving bone removed Roasted. Skin removed - Total Fat 8g Calories 181 Meat and Skin, Fried with Flour - Total Fat 16.2g Calories 284 The difference between baked and fried chicken is 103 calories and 8.2 grams of fat.

Fish 3 oz. serving Baked Tilapia - Total Fat 2.2g Calories 109 Fried - Total Fat 10.5g Calories 197 The difference between baked or fried is 88 calories and 8.3 grams of fat. Shrimp 1 ~6 ounce serving or about 6-8 shrimp Boiled or Steamed - Total Fat 4g Calories 220 Sodium 310mg Fried and Breaded- Total Fat 25.8g Calories 470 Sodium 1500mg The difference between baked or fried is 250 calories and 21.4 grams of fat. Oysters 6 medium or ~3 oz. serving Raw - Total Fat 2.1g Calories 57 Fried - Total Fat 11g Calories 225 The difference between baked or fried is 168 calories and 8.9 grams of fat. French Fries Small or ~3 oz. serving Baked (Home-prepared from frozen) - Total Fat 6.5g Calories 170 Fried - Total Fat 14.5g Calories 271 The difference between baked or fried is 101 calories and 8 grams of fat. Onion Rings 9 onion rings or ~3 oz. serving Baked - Total Fat 6g Calories 177 Deep Fried - Total Fat 15.5g Calories 276 The difference between baked or fried is 99 calories and 9.5 grams of fat. Spring Rolls 1 roll (about 84g) Steamed - Total Fat 2.4g Calories 97 Fried - Total Fat 12g Calories 200 The difference between baked or fried is 103 calories and 9.6 grams of fat.

This gives you some idea of how to cut out foods and calories. Cut way back on salt or if you have to have salt use pink sea salt that has all the minerals you need versus table salt. Watch how many calories you are drinking a day in soda or sweetened ice tea, alcohol. How many could you comfortably give up?

I never eat more meat than the size of my palm. I don't eat meat a couple of days a week I eat vegetarian. It cuts down on the grocery bill and I cut out a lot of calories by doing this and there are lots of vegetarian meals that are really good. I save about 500 calories a week doing this. Since I have eaten less meat and done the vegetarian two day meals I have dropped 45 pounds in about six months.

These are the kind of things you can do to not diet but to give up things you really do not miss. When you have a sweet craving try eating a couple of bites of ice cream. You really do not taste much of the ice cream beyond the first two bites anyway. I keep sugar free jello and pudding, sugar free hot chocolate just for these times when I really have to have something sweet. Or buy the small container of ice cream the individual one. Then you are not tempted to eat a pint or a quart. If you have the six small meals and include protein in each meal and snack you will not feel hungry so you are not tempted to overeat. Judi Singleton is a Free Lance writer, writing 20 blogs a week. Join dailyplanet.biz right now and not only will you enjoy a blog chockfull of industry information, you’ll receive a 25 percent discount on advertising!