what your number?

What is your number?The weight loss formula is one of the simplest math: Consume fewer calories than you burn or burn more than you consume.It 's really all a numbers game. If you have 2,000 calories per day to maintain your current weight, but takes place in 2100, every day your body stores the extra 100 calories. In the course of a year you'll have more than 10 pounds. However consume 1900 calories a day and you lose more than 10 pounds in a year.If you want to lose weight, it helps to have an idea of ​​how many calories you need to maintain your current weight, so you can figure out what limit of calories you need to live within each day to lose weight. According to the nonprofit Calorie Control Council, most people lead lives moderately active (regular exercise - at least three times a week for 30-60 minutes each time) to about 15 calories per pound per day to maintain their weight. For a 130-pound woman is 1950 calories (130 x 15). If you're not active, you need fewer calories. According to the Centers for Disease Control and Prevention, the most active women need about 1600 calories a day, and most men are about 2,200 inactive.To lose one pound a week you need to cut 500 calories a day from your diet. Or better yet, cut 300 calories and burn an extra 200 through exercise. Eliminating calories (as well as burning more through exercise) should not be painful. Hunger and deprivation diets simply do not work. On the contrary, the little things are what counts. Here are seven ideas to get started:1. Make breakfast. A study published in the February 2002 Journal Obesity Research shows that eating breakfast was a basic behavior among people that an average of 60 pounds and kept it off an average of six years. The participants told researchers that skipping breakfast made them so hungry that they overate during other meals and snacked on unhealthy, high-calorie foods.2. Measure the cereal. The middle portion of cereal is 1 cup. Yet most adults pour at least twice.3. Spoon and save. Every now and then someone comes along with some cool tools that you only have to run right out to buy. Here's The Scoop. Its purpose: to gather the dough into a bun, leaving the outer crust (and, of course, less fat and calories). Fill the inside with cottage cheese sprinkled with ground flaxseed for a simple, low-fat, low-calorie breakfast.4. Buy the smallest size. The larger the area for you, the more you eat. It 'sa proven fact. When researchers sent 79 parents home with a video and two 1 - or 2-pound bags of M & M, along with a spa or medium-sized or jumbo popcorn for each member of the family, ate more M & M from 2 kg bag then the 1 - pound bag, and about half of a bowl of popcorn, regardless of the size of the bath.5. Make smart switch. See how much you can save by switching to a high-fat, high-calorie indulgences to lower fat, lower calorie options.6. Skip the soda. If you drink soda non diet, you can cut 160 calories (16 grams) of your day just by switching to diet soda. Better yet, drink green tea or water flavored with a squeeze of lemon or lime.7. Start with soup. Studies show that people who start a meal with a soup broth - in particular of soup - end up eating fewer calories at the end of the day, without feeling hungry.8. Keep a journal. The studies that people who keep a food diary are more likely to lose weight and keep it off. To get the most out of your food diary to:

    Write down why. Make a list of all the reasons that you are trying to lose weight. Not only lower cholesterol, but you can live with your children to see their children grow up. So, you and your husband can cross-country trip when you retire. This allows the joy of burning the mortgage when you finally rewarded. You get the picture.
    Write your worries behind. What are you afraid of in terms of your ability to lose weight? Do you think that they are unable to give up fried chicken or oppose your mother's death-by-chocolate chip cookies? Some holidays will derail your efforts? Write your concerns and develop a plan to address each one will give you control of your goal.
    Take your trigger. Every time you eat something that you think you can not, document how you felt when you ate. Soon you will see the models, such as the fact that it tends to dig into the ice if you just had an argument with his daughter, he has the drive-through when the job is stressful, if you eat your chips on the table in the restaurant, because everyone does it. You may not be able to eliminate these triggers, but it is possible how to react to them.9. Eating is not like him. If you are a woman trying to lose weight can be one of your biggest obstacles are her husband. The studies found that women often put on weight after they were married. The reasons are manifold. Eat larger portions and trying to keep (you need only about two thirds of what they eat). You cook a full dinner every night, and a few days in a salad would be enough (a big salad with a little 'of tuna protein and a sauce made of olive oil can work well for both). If you eat more (it is much easier to eat healthy at home).10. Shrink your plate. Begin with the help of a salad instead of a plate to favor smaller portions.11. Use the toothpaste trick. Brush your teeth immediately after eating to remove noshing late at night. (When your mouth feels clean and mint, you're less likely to think about eating.)12. Feel the difference. Carry bag about 5 pounds of sugar per day. Then notice how much lighter you feel when you put it down. That's how it feels when you lose 5 Poun.