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It seems that everyone is always talking about how to lose weight. As many of us know, diet and exercise hold the key to weight loss but simply knowing this does not make the task any less difficult. The following are some important things to remember when trying to lose weight.

Cutting Calories

3500 calories=1 pound of fat. This means that to lose 1 pound of weight, you will need to create a calorie deficit of 3500 calories. If you are looking to lose one pound a weight which is a good goal to start with, you will need to cut out 500 calories a day from your current diet or burn 500 extra calories per day. If you eat about 2000 calories a day at present, you will need to consume 1500 calories or burn 500 calories through exercise. If you choose to cut out only 250 calories, you can burn 250 calories in exercise, and so on.

Low fat does not equal low calorie.

Many people confuse the two. Say you find a box of cookies labeled low fat. You buy these thinking they are a virtual “free food”. Rather, many low fat cookies have nearly the same amount of calories as do their full fat counterparts. A fat free muffin can contain as much as 500 calories. This is because the fat is replaced with something else such as more sugar so that you are still getting a pleasant tasting product. If you eat 5 low fat cookies, chances are you will have trouble losing weight.

Cut out Sugary Drinks

Don’t drink your calories. Sugary drinks such as soda and juice are diet disasters. Many people associate juice with a health food but juices purchased from the store are usually packed with sugar and calories. If you are looking for a sweet drink, a reduced sugar juice or a calorie free diet cola is a good alternative. For coffee drinkers, steer clear of full fat lattes and creamy drinks and instead opt for a coffee with a tablespoon of milk or fat free half and half. If you like sugar in your coffee, try a calorie free sweetener so you do not have to sacrifice the taste that you are used to.

Eat at home

Avoid eating out whenever possible. Restaurants serve larger portions than you generally would consume at home. Restaurants also cook with a ton of oil and butter to make their food taste good. While this is enjoyable to the palette, it is not so enjoyable for the waist line. If you do decide to dine out, look for words such as grilled, steamed, broiled and baked and avoid words such as sauteed, cream, crispy or fried to save calories and avoid feeling guilty. There is no reason to skip dessert. Instead of ordering your own dessert, order one for the whole table and take a few forkfuls.

Weight loss doesn’t have to be a miserable experience. By following these weight loss tips, getting that perfect body can be possible.

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1. What to Eat When You are Trying to Lose Weight
2. Lose Weight and Eat What You Want