The Secret Calorie Numbers

Losing weight is a simple matter; all you have to do is adjust your calorie intake so it is less than the calories you burn.

What is not so simple is to figure out how many calories you should eat and drink and how many you should burn.

As a rule of thumb you could either cut your daily calorie intake by 500 calories or burn 1000 calories per day. If you do either of these you will lose approx. 1 lb per week.

Or you do a combination of both and lose 2 pounds a week.

Just be sure you get a minimum of 1,200 calories per day. That way you can be sure to get the vitamins and minerals your body needs. If you are pregnant or exercise regularly then your body needs more calories.

So what is 500 calories?
It could be:

A Starbucks 354 ml Frappuccino, Mocha, With Whip & Syrup, Tall (331 kcal), plus 1 Danish pastry with fruit (235 kcal)

Or
10 dried figs (475 kcal)

Or
3 oz Peanuts, roasted and salted (495 kcal)

Or
A McDonald's Bacon, Egg and Cheese Biscuit (540 kcal)

Or
A Subway Chicken Parmesan Ranch Wrap (Burrito) (330 kcal), plus a Subway Sunrise Energizer (Drink) (160 kcal)

How to keep your calorie intake down.

An easy way to keep you calorie intake down is stop snacking! How do I stop snacking I hear you ask?

Eat full meals - don't eat just a little at your meals. Take your time to eat, and when you eat, just eat, don't read, watch TV or work on your computer.

If you get hungry between meals eat some fresh fruit with yoghurt (without added sugar and fruits), nuts or crisp bread.

Stay away from the "white stuff", bread, rice, pasta, sugar and flour.

Cut out all visible fat.

Use you common sense.

In summary: Your body needs a minimum of 1200 calories a day. Remember this must include 0.7 oz (20 g) of fat very day. The fat should be 75% vegetable fat and 25% animal fat.

Success Secret

To be successful at weight loss you need more than just to calculate your calories, you also need to exercise and you need discipline. It takes real self-discipline to stick at any weight loss campaign long enough to make it really work.

Discipline is the single hardest part about weight control that's why I start everyone off with the 12 free videos I've made to help people understand themselves better so that they can get good self control. These videos are called Magic Hats and you can get yours from this link: Calories Needed to Lose Weight.