Quick Weight Loss Tips

Each pound of fat your body stores represents 3,500 calories of unused energy. In order to lose one
pound, you would have to create a calorie deficit of 3,500 calories by either taking in 3,500 less
calories over a period of time than you need or doing 3,500 calories worth of exercise. It is
recommended that no more than two pounds (7,000 calories) be lost per week for lasting weight loss.

Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use
up 100 extra calories per day. (Your body uses approximately 100 calories of energy to walk one
mile, depending on your body weight.) Maintaining this schedule would result in an extra 700
calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake
stays the same. To look at energy balance another way, just one extra slice of bread or one extra
soft drink a day – or any other food that contains approximately 100 calories – can add up to ten
extra pounds in a year if the amount of physical activity you do does not increase.

If you already have a lean figure and want to keep it you should exercise regularly and eat a
balanced diet that provides enough calories to make up for the energy you expend. If you wish to
gain weight you should exercise regularly and increase the number of calories you consume until
you reach your desired weight. Exercise will help ensure that the weight you gain will be lean
muscle mass, not extra fat.