The math is pretty simple. One pound of fat equals 3500 calories. Want to lose a pound a week? Then you need to consume 3500 calories less per week than you use. That is roughly 500 calories a day. You can lose one pound per week if you cut 500 calories from your normal daily diet and keep your activity level the same.

All right - that doesn’t sound like much, especially if you’re more than 25 pounds overweight. Study after study has shown, though, that those people who lose weight gradually - at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.

So how much exactly IS 500 calories? If you are going to reduce your intake of calories but 500 a day, you need to know what to cut out? Here’s how easy it is to lose 500 calories a day:

* Use milk instead of cream in your coffee. Savings? 50 calories in each cup.

* You really don’t need butter on the baked potato. Savings? 100 calories

*Drink fruit flavored water rather than soda. Savings? 200 calories

* Have a salad instead of that tempting Big Mac. The Big Mac equals 460 calories. Have a fresh salad along with a light dressing? Under 100! Savings? 360 calories

*You can walk right by that bag of potato chips. The average snack bag of chips has over 300 calories. Savings? 300 calories

*Eat corn on the ear. There is 165 calories for every 1 cup serving of canned corn. An ear of corn has 85. Savings? 80 calories.

*Change to a low fat cram cheese spread on your bagel. Savings? 90 calories per ounce.

* Love those fries and can’t give them up? Swap the skinny fries out for thick steak-cut ones. The thinner frech fries absorb a whole lot more oil than the thicker ones. Savings? For every 4 oz. seving there is 50 calories

If you want to look at losing weight from an exercise perspective then what you can do is up your activity level by 500 calories and you will be able to lose a pound a week. How easy is that to do? Have a look:

* Take a half-hour walk around the park. You need to aim for a pace that is little fater than a stroll, but not too fast, you don’t want to get breathless. Burn:160 calories.

*Go for a bicycle ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories

* Go out and dance your heart out. The longer you are out dancing on the dance floor, you wont be at the table drinking those high calorie fruit drinks and the more calories you will burn. Dancing that makes you breathless and warms up your body will net you a nice calorie savings. Burn: 400 calories per hour

*Swimming is something that is great for you to do and a ton of fun as well. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl - if you can get up to an hour you’ll be doing great! Burn: 510 calories

* Get out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as many calories as a brisk walk. Burn: 250 calories.

* Play a game of tennis. If you and a friend meet up once a week for something like a tennis game you will be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 calories

Keep in mind that all of the exercise and calorie numbers are based on a woman’s weight of 130 pounds. If you weigh more, you’ll burn more fat. Would you like an additional bonus to burning calories through exercise? You turn fat into muscle whenever you exercise. Do you know which kind of body tissue burns more calories-even when your not excersing? I’ll give you three guesses. You got it - your body uses more energy to maintain and feed muscle than it does fat.

For the best results you can combine food savings and exercise techniques that will effeciently burn the calories. You must keep in mind that if you eat less than 1000 calories a day for more than just a few days that you will convince your body that it is starving and it will slow your metabolism down. You need to keep your calorie ranges simpmle, and if you seek a more drastic weight loss measure consult your doctor.

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Supplements, Nutrition, Diets, Steroids

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