# How to Lose a Pound of Fat a Week

How many calories in a pound of fat?

3,500

You're struggling. You're at your highest weight since high school at 210 lbs. I'm gonna show you a relatively (love that word!) painless way to get going in the right direction again. Below is an example of how you can lose a pound per week of body fat. Let's go!

First, do you like walking, biking, running, swimming? Strength training, basketball, paddle boarding? Racquetball, hiking, rock climbing?

Ok look here to see how many calories you burned or would burn for your average "session":

http://www.exrx.net/Calculators/Calories.html

Alrighty, you picked walking for 30 minutes at a speed of 3.5 miles per hour. You also weigh 210 lbs. Based on the calculation, you'll burn 241 cals/ walk. Can you do that each day after work or dinner? SUUUUURRRRREEEEE ya can! (Seriously, if you need to walk slower, that's fine, just account for it in the calculation.)

Now, at night you have 2 glasses of wine with dinner. For simplicity, lets say the average glass of wine is 100 cals. Can you have one glass and water or seltzer to replace the 2nd glass? Sure ya can! (Seriously, if you "have" to have 2 glasses, we could find another 100 cals to cut or expend but, you're gonna follow me, right? Thanks!)

Now lets look at a couple more minor changes that you could implement. You have 2 rolls at dinner. Can you have just one and add veggies to your plate? A dinner roll can easily be 200 calories each! Let's say that's a net reduction of 150 cals; you replaced a 200 cal roll with 50 cals of steamed green beans. I'm gonna look one more place: salad dressing. You have ranch dressing poured on every salad at 75 cals per salad. What if instead of pouring the dressing on, you dipped your fork in your little dressing cup every other bite? Now, we've halved those calories and guess what? I've just shown you one day of over 500 calories reduced!

Let's take a look:

You walked 30 minutes and burned: -241 cals
You had one less glass a wine: -100 cals
You had one less dinner roll & replaced it with steamed green beans -150 cals

Grand total calories reduced: 528.5 cals!!!

Remember I told you that a pound of fat is equal to 3,500 cals? Create a similar caloric deficit to the one above each day of the week and you'll lose a pound a week! Simple changes....

You CAN DO THIS!!!

Need help? Email me at coach trevor 8 @ gmail . com (take the spaces out) - I'm here!

Yours in health and fitness,
Trevor

P.S. For more useful info like this article check out my blog at sleekphysiquefitness.blogspot.com