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For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories, or the number of calories resulting in a 1-pound weight gain). Likewise, if you eat 500 fewer calories each day for a week or burn 500 calories per day through exercise for one week, you will lose 1 pound.

Examples of calorie content of some popular foods and beverages include the following:

• one slice of original-style crust pepperoni pizza – 230 calories
• one glass of dry white wine – 160 calories
• one can of cola – 150 calories
• one quarter-pound hamburger with cheese – 500 calories
• one jumbo banana nut muffin – 580 calories

 

 

Any activities you do throughout the day are added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day. For example, a 170-pound person who spends 45 minutes walking briskly will burn about 300 calories. The same time spent on housecleaning burns about 200 calories, and mowing the lawn for 45 minutes consumes around 275 calories.

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• Does it include various foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources, nuts and seeds?
• Does it include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?
• Can you easily find these food in your local grocery store?
• Will you be able to eat your favorite foods, or better yet, all foods?
• Does it fit your lifestyle and budget?
• Does it include proper amounts of nutrients and calories to help you lose weight safely and effectively?
• Is regular physical activity part of the plan?

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Your weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it’s calories that count. Weight loss comes down to burning more calories that you take in. You can do that by reducing extra calories from food and beverages and increasing calories burned through physical activity.

Once you understand that equation, you’re ready to set your weight-loss goals and make a plan for reaching them. Remember, you don’t have to do it alone. Talk to your doctor, family and friends for support. Also, plan smart: Anticipate how you’ll handle situations that challenge your resolve and the inevitable minor setbacks.

If you have serious health problems because of your weight, your doctor may suggest weight-loss surgery or medications for you. In this case, you and your doctor will need to thoroughly discuss the potential benefits and the possible risks.

But don’t forget the bottom line: The key to successful weight loss is a commitment to making permanent changes in your diet and exercise habits.

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