Friday, March 16, 2007

Weight loss savings from substitutions – Part 1

The main point is that one pound of fat contains approximately 3500 calories. So people who want to lose weight (excess body fat) need to find simple ways to burn calories and cut calories that add up to 3500 Kcal to lose 1 pound. Here are a few tips that can help increase exercise and cut calories that will add up to major weight loss in the course of a year.

  • Chew sugar free gum and you will cut 36 cal/day and also helps curb cravings for sweets. Cut just 36 calories a day and lose 4 pounds over a year. If the chewing gum helps to eliminate cravings for high calorie deserts (250-300 calories), the extra calorie savings could be substantial and add up to at least 26 pounds lost over the year.
  • Substitute a diet soda for a regular soda and save 150 calories a day. This small change can add up to a 15 pound weight loss over a year.
  • Count your steps. Adding 10000 steps/day is estimated to burn an extra 200 calories per day. In one year, at least 20 pounds can be walked off.
  • Forget the elevator and take the stairs. It is estimated that 10 min of stair climbing burns 150 calories. Try fitting in 3-4, 10 min sessions a day (at work during lunch, or during a coffee break) and that will add up to 450-600 calories burned for the day. Over the course of a week you can lose 1-1.2 pounds.

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