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WEIGHT LOSS TIPS One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required. If this seems impossible, remember that physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis. Therefore, you don't need to experience significant food deprivation. The lowest intake per day recommended for women is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day. The lowest level recommended for men is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised program. Tips for preventing weight gain: Avoid foods that are high in fat and sugar. Reduce how much alcohol you drink. Avoid stress, frustration, and boredom. If you are depressed, seek medical treatment. Avoid a sedentary lifestyle by increasing your activity level: Perform aerobic exercise for at least 30 minutes a day, 3 times a week . Increase physical activity by walking rather than driving. Climb stairs rather than using an elevator or escalator. Always talk to your health care provider before starting an exercise program.

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