A 45-year-old woman complaining that she has gradually put on 12 pounds in the past year. In the last month, she was faced with a stressful work deadline and added 4 more pounds to her frame.
This individual goal is to lose the 16 pounds she gained. Since her weight has been gradually increasing, she knows that she is eating more calories than she is burning, especially with her sedentary job. She decides that a weight loss of 1 pound per week (equivalent to a deficit of around 3,500 calories or cutting 500 calories per day) would be acceptable and would allow her to reach his goal in about four months.
She decides to make some changes that will allow her to cut down an average of 250 calories a day.
Skipping a large glass of sweetened iced tea will save about 200 calories.
Substituting bottled water for the cola she regularly drinks during meetings can save another 150 calories.
Forego his morning muffin snack (or eat only half bun) can also save 250 calories or more.
To achieve its goal of a 500-calorie-per-day savings, she adds a little exercise.
Getting up early for a 20-minute walk before work and adds a 10-minute walk during her lunch break add up to a half hour a day, which can burn about 200 calories.
On weekends, she plans to go in 60 minutes a day and spend an hour gardening the next day for even greater calorie burn. If the go for 60 minutes is too much, two 30-minute walking a day would burn the same number of calories.
Twice a week she has plans to stop at the gym on my way home from work, even if only for half an hour of stationary cycling or swimming (each burning up to 250 calories).
By making just a few of the diet that savings and start some moderate exercise, that person can easily "save" the 3,500 calories a week is required for a 1-pound weight loss that leads to a healthy rate of weight loss without extreme denial or deprivation . Moreover, her changes in diet and lifestyle are small and gradual modifications that she can maintain over time.
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