Three Easy Steps for Dropping One Pound a Week with Minimum Effort

Three Easy Steps for Dropping One Pound a Week with Minimum Effort 

Here you are already a full month into the New Year. How is that weight loss and fitness resolution coming along?

If the pounds haven’t budged yet, or at least not fast enough, don’t panic. I have some words of wisdom for you to live by this year—words that will aide in helping you achieve your fitness goals.

Shoot for dropping a pound a week.  

Now, this may not seem like that much, but if you did this consistently for the rest of the year it would result in 50 lbs lost. This may sound extreme to you you, but the good news is that once you achieve your ideal body – maintenance is a breeze! Imagine this…how great would it be to begin 2008 with a brand new body?

This all sound well and good, but how do you go about the business of shedding that pound each week? I am here to tell you that it doesn’t have to be allusive, mysterious or frustrating. In fact, with a little calculation, you can consistently drop one pound a week until you reach your goal.

All it takes are small changes in your daily lifestyle. Let’s break the process down…

How to shed a pound a week: Burn 3500 cal. more than normal.

It’s that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed. Try the following three steps:

1.      Record your normal weekly exercise – look at everything from walking to participating in local fitness programs such as personal training or outdoor fitness boot camps. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don’t currently exercise, then this step is really easy for you. Commit to doing some form of exercise for at least 30 minutes three to five days per week. A good place to start is at the free Saturday morning fitness boot camps in Chino Hills.

Learn all about it by visiting www.chbootcamp.com

2.      Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number.

Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

3.      Chart the difference — now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections.

Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes that you are taking in your life written down on paper. 

 Remember, if you burn up 500 calories a day you will drop one pound of fat every week. Want more fat burning tips, tricks, and strategies? Visit www.balanceCT.com and download the Special FREE fitness report.