LOSE 1 POUND A WEEK IN TWO SIMPLE STEPS

During the holiday season, the media reports that most adults gain anywhere between 5-7 pounds in the period between Thanksgiving and Christmas. According to the New England Journal of Medicine*, the average amount is far less - About 1 pound.

Now, 1 pound may not sound that bad, however, it's 1 pound that can go unnoticed. A 40-year old man can wonder why is he 20 pounds heavier than when he was 20 years old. This weight gain, although small, is what causes the weight to "creep" up!

The holiday season is fast approaching, So, I would like to challenge you to reverse this process. Today I will show you one sure way to lose 1 lb of fat a week in 2 simple steps:

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STEP ONE: Reduce your daily calorie intake by 250 Calories

Ways to cut 250 Calories out of your daily caloric intake:

• Skip the Half n’ Half  on your coffee or tea and opt for skim milk
  
• Use measuring cup to measure how much cereal you put in your bowl (You will be surprised how much extra calories you will save by actually knowing the right serving)
  
• Cut regular soda  / Juice out. Still need your OJ? Go for a fresh orange instead
  
• 1 less slice of pizza
  
• 1 less candy bar
  
• 1 less bag of Potato Chips
  
• Limit your salad dressing to no more than 2 tablespoons  (size of an ice cube)
  
• Substitute regular mayo for fat free one
  
• Skip warehouse sampling: A small cheese sample can easily run you 100 calories
  
• Use a smaller plate for dinner (don’t go back for seconds)
  

STEP TWO: Increase daily burned calories by 250 Calories

Ways to burn an extra 250 Calories per day

• Take the stairs (a total time of 20 minutes  - not consecutive, but aggregate time)
  
• Walk, walk, walk (a brisk walk, about 3.2 mph)
  
• Bike for 45 minutes
  
• Swim for 25 minutes
  
• Walk Pooch for 1 hour (brisk walk)
  
• Lift weights
  
• Go bowling for 1 hour
  
• Golfing (carrying the clubs) for 30 minutes
  
• Play Basketball for 25 minutes
  
• Gardening for 45 minutes
  
• Cleaning House: General for 1 hour
  

The options to burn the extra 250 calories are endless. The goal is to create a 500 Calories deficit daily. This will result in a weekly deficit of 3,500 Calories which is enough to melt one pound of stubborn fat!

So go ahead and start TODAY. Don't wait until the new year to make the resolution.

Happy Healthy Transformation!

Your Trainer,
Rami

* Article ref: N Engl J Med 2000; 342:861-867