Ob Paper

One must burn an extra 3,500 calories from what they ingest to lose a pound fat.

If you can cut 250-500 calories out of your diet on a daily basis, and expend an extra 500 calories through some type of exercise, you will easily be able to shed a pound a week if not two

• Walking for an hour burns 200-250 calories approx.

• Bicycling for and hour burns 500-600 calories approx.

• Rollerblading for and hour burns 800-820 calories approx.

• Swimming for an hour burns 500-550 approx.

Doing any one of the above exercises for even a half an hour can burn from 100 to 400 calories.

At 218 lbs. Top of Form

You need approximately 3468 calories per day to maintain your current weight, based on your current activity level.

Bottom of Form

To lose weight: To take off 1 pound per week, you need to create a "deficit" of 500 calories per day.

You can do this by eating 250 fewer calories a day (for example, cut out a 20-ounce bottle of regular soda) and burning an extra 250 calories through physical activity (for example, walk for 2.5 miles). Another way to cut back on calories is to watch your portion sizes.

At 130 lbs, you need approximately 2068 calories per day to maintain your current weight, based on your current activity level.

If you want to lose 78 lbs, multiply by 3500 which equates to 273000. To lose 78 lbs by July 28, which is 253 days, divide 273000 by 253 days to get the fewer number of calories to intake daily. Which equates to 1079 fewer or 2420.95 based on a 3500 calorie diet.

DIVIDE YOUR CALORIES

Next, split your daily calorie intake into 5 segments (a sample based on 2200 calories):

• Breakfast – 300 calories

• Snack – 200 calories

• Lunch – 400 calories

• Snack – 200 calories

• Dinner – 1000 calories

Protein: Aim for 1 1/2 grams per pound of bodyweight daily spread over five, six or even seven smaller meals.

The ideal time is after workouts, as research shows that you burn more fat when you...