9 days of Christmas Countdown! Just a little late…

Tip #1

Today’s tip is that 1 pound equals 3500 calories. That means by eating 500 calories less each day, in theory, you can loss 1 pound a week. It works the other way too. Eating an extra 500 calories each day can add a pound a week.

If you want to lose weight you have 3 choices:

A.) You can attempt to burn an extra 500 calories.

B.) Consume 500 less calories.

C.) Do a combination of burning 250 and consuming 250 less.

Option C is my recommendation.

If you are already consuming less than 1200-1400 calories, you shouldn’t attempt to eat less – as this may place your body in to starvation mode.

So, what does a 250 combo look like?

To burn 250 calories: This really depends on your weight (the heavier you are the more calories you burn), but for a 150 lb person:

Step Aerobics – 25 minutes

Elliptical Machine – 25 minutes

Circuit Training – 30 minutes

Calisthenics (jumping jacks, sit-ups, push-ups, pull-ups) – 30 minutes

Bicycling – 30 minutes

Jogging – 30 hour

Brisk Walk (5 miles/hour) – 30 minutes

Moderate Walking (3.5 miles/hour) – 1 hour

Gardening – 3/4 hours

How can you cut out 250 calories from day?

Instead of a few cookies, have a piece of fruit.

Pass on the office donut tray and/or switch from a fancy coffee drink to regular coffee with artificial sweetner.

Move the candy dish off your desk and put it inside a file cabinet a few steps away.

Drink 8 oz of water before each meal.

Eat a salad or have a broth based soup before your main course.

If you want a second helping, go for a second helping of vegetables.

Avoid any kind of sweetened beverage – even diet soda and wine.

Switch from mayo to mustard on your sandwich.

Only eat when you are hungry, and make sure you eat if you are feeling hunger pangs (this is the best way to prevent overeating at your next meal).

Keep a food journal – sometimes, seeing it in writing can be powerful.

These are just a few quick ideas off the top of my head, what are your ideas for cutting out extra calories?

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Hi! I'm Heather: a body positivity, Health at Every Size dietitian. When I'm not blogging about wellness, I'm spending time with my fabulous family. Sometimes, they wear me out, so then it's time to bake, read, knit, tie myself into a yoga pose, or continue to work my first novel... stay tuned.