Rules of weight loss To lose one pound you must burn approximately 3500 calories beyond what you already burn daily. Whew, that seems impossible ... t it? Here's how it works. 1. Calculate your BMR (basal metabolism). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc. 2. Calculate the level of activity. Use a calorie calculator to estimate how many calories burn while sitting, standing, exercise, weightlifting, etc. all day. 3. It shows the number of calories you eat. Use a food journal to add what you eat and drink during the day. If eating less than you burn calories, you lose weight. Example: Mary BMR is 1400 calories and burn 900 calories in daily activities. To keep the weight should be eating 2300 calories, but keeping the food after the journal, Mary finds that eating 2550 calories per day. By eating 250 more calories than your body needs, Mary will win a book every 2 weeks. This example shows how easy it is to gain weight without even knowing it. But it is also easy to lose weight. In fact, you can now start to lose weight by making some simple changes. If you can burn an extra 500 calories per day, will lose one pound per week and should not even change clothes. Try these ideas: Instead of .... Is it ... After an afternoon Coke Drink a glass of water. (calories saved: 97) Eat an Egg McMuffin Eat a small whole wheat bagel 1 tbls peanut butter (calories saved: 185) Using the break to catch up on work or eat a snack and walk down a flight of stairs for 10 minutes (calories burned: 100) By pressing the snooze button Get up 10 minutes early and make a brisk walk (calories burned: 100) Watching television after work Do 10 minutes of yoga (calories burned: 50) Total Calories saved: 532 (based on a 140-lb person) Focusing on daily changes is the best way to achieve your goals. No, do not lose weight overnight, but it is best to change your life for the better? Say it with me: My health is more important than my appearance. Repeat that 10 times a day and be on track to better health.