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  • Belinda Perez

    motivation to keep track of calories burned - counting calories works!

  • Teresa Stout

    To take off 1 pound per week, you need to create a "deficit" of 500 calories per day. You can do this by eating 250 fewer calories a day (for example, cut out a 20-ounce bottle of regular soda) and burning an extra 250 calories through physical activity (for example, walk for 2.5 miles) For more great tips, DIYs, recipes, and motivation, join me at www.facebook.com/groups/TeresasTransformations/ www.stout.sbc90.com

  • Heather Marie

    #weightloss To lose 1 pound/week, you need to create a "deficit" of 500 calories per day. You can do this by eating 250 fewer calories a day (for example, cut out a 20-ounce bottle of regular soda) and burning an extra 250 calories through physical activity (for example, walk for 2.5 miles)!

  • Katie Lesniewski

    And this is exactly why cutting only 500 calories out of your diet a day (VERY easy to do in the average American diet) can SAFELY lead to a pound of weight loss each week :)

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Calculate your basal metabolic rate - how many calories you need just to live. (I wish there was a 5th step where you add 1000 calories so I can eat all the recipes I find on Pinterest.)

Good to remember. Lbs and Calories. Great way to determine how much you should burn each week.

How To Burn More Calories Walking. Some great ideas here.