Rules of Weight Loss
To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew...that sounds impossible doesn't it? Here's how it works.
Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.
Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you're eating less calories than you're burning, you'll lose weight.
Having an afternoon Coke
Drink a glass of water. (calories saved: 97)
Eating an Egg McMuffin
Eat a small whole wheat bagel +1 tbls of peanut butter (calories saved: 185)
Using your break to catch up on work or eat a snack
Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button
Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching television after work
Do 10 minutes of yoga (calories burned: 50)