Do you ask yourself “how many calories should I eat to lose weight”?  If you have been thinking about eating healthier, and are looking for simple ways to lose weight, then here is a quick formula to get you started.

If you thought you needed to work out exactly how many calories you are eating now, and then work out how many you should be eating to lose weight, and this all just seems like a lot of work, then lets simplify it right here.

One pound = 3500 calories.  To lose one pound in a week you need to get rid of 500 calories per day (500 calories x 7 days = 3500 calories).  If you want to lose two pounds a week then you double this formula.

So, let’s say that right now your weight is staying pretty much the same.  It may be higher than you want it to be, but it is pretty well stuck at this one number.  This means whatever you are eating and doing is keeping you here. 

So, instead of working out exactly how many calories you are eating to be at this point, let’s just find 500 calories in your day right now.  The easiest way to do this is to take your most routine days, such as work days and mentally go through your day with what you eat.

Do you put cheese on your sandwich?  If yes, try switching to a good quality low fat cheese.

Do you use mayo? – Try and find a lower fat mayo or venture out there a bit and change the flavour to mustard.  Since once swipe of mayo is about 100 calories or more, then switching to mustard which is zero, will save 100 calories right there.

Do you like cookies for afternoon coffee break?  No one is asking you to ditch the cookies for rice cakes or carrot sticks, just spend a little more time in the grocery store and find a cookie with less calories, and I don’t mean “DIET COOKIES”  I mean a proper quality brand of cookies that just happens to be a few calories less.  Even 30 calories here and there adds up.

Do you use whole grain bread for your sandwich?  If so, start really looking at the labels, you will be surprised at the calorie difference between some breads.  Some will quote for a single slice and others for two slices so take the time to read some labels at the beginning of your weight loss journey.

This is what I did.  Since my will power is pretty well Zero, I simply switched out some things.  I didn’t cut anything out.  Other than low fat dairy products, I didn’t buy any “diet foods” when it came to cookies or other goods, just different brands.

This is one of the simple ways to lose weight and get started on your health plan.  Now the best way to get rid of these 500 calories is to have most of it food changes, but you also need to do some exercise.  No, you don’t have to do a 45 minutes session in the sweaty

How many caloriesCredit:

 gym.  If you have a hard time with exercise, then simply add more stairs and walk the dog aft

This works.  I did it.  I started with two pounds a month without feeling deprived.
er dinner.  So, this way you can try and find 400 calories in a day to get rid of in your food and 100 calories in exercise.

So, how many calories should I eat to lose weight?  Start decreasing calories from what you are eating now rather than trying to figure out what you need in a day.  This is an easy way to get started today.

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