Before using the Calorie Counter, multiply your current weight by 15. The result is roughly the number of daily calories that you need to maintain your current body weight (if you are “moderately active”). Do It Now…and get your “Golden Number”!

A woman, counting calories, who is 5 feet, 2 inches tall and weighing 150 pounds, needs to lose about 12 pounds (according to her BMI). If you multiply 150 by 15, you will get 2,250, which is the number of calories per day that she needs in order to maintain her current weight. To lose weight, she will need to get below that total.

A generally accepted guide to caloric intake is 30 percent from protein, 40 percent from carbohydrates, and 30 percent from “good fats” (vegetable not animal).

bathroom scalescalorie counterWater is a secret weapon in weight loss. Besides “filling you up” at no calories, it also flushes out the toxins. Follow high-salt foods with a glass of water.

Counter fatty foods with raw vegetables or fruit. This, in turn, can offset the risk of sudden heart attacks, which have a greater chance of occurring when there’s a swift surge of fat in the blood.

Heart disease is the nation’s top killer (but diabetes is moving up fast), claiming an estimated 700,000 lives annually. Over 60 million people have some sort of cardiovascular trouble, and over 1 million suffer a heart attack each year, according to the American Heart Association.

If you followed the directions in the first paragraph, you would have your “Magic Number” (your weight x 15). This number will change as you lose weight.

Here’s how to count calories –

The Mayo Clinic has a nifty, interactive Calorie Counter | Menu Planner.

Finally, do simple arithmetic and subtract the calories you eat from your “Golden Number”. Minus one (-1) calorie is good. One (1) is better!

Bon Appetit’!

Regardless of your weight and other risk factors, people who are active versus people who are not have a tremendous advantage in terms of cardiovascular disease. There’s no pill that’s anywhere near as effective as exercise.

Researchers measuring the body’s oxygen demand of people walking on a treadmill have determined that to achieve a moderately intense workout for your heart, you should be taking 100 steps each minute for half an hour a day (there’s no substitute for aerobics). Guidelines urge half an hour of moderate exercise five days a week.

Exercise is critical to your health, do not avoid or ignore it. But, it is not very effective for weight loss. You burn more calories simply breathing than you could ever burn in a gym. To lose weight, you have to eat one (1) less calorie than you burn. It’s that simple. To lose weight, you’ll have to go hungry, not starving!

The best exercise is the one that you will keep doing, and for many people, that is going to be walking. It’s easy, simple and you don’t need expensive equipment or club memberships. If you’re walking, a pedometer alone is not enough to gauge the intensity of the exercise, but used in conjunction with a wristwatch to work out how many steps you’re taking in a specific time period can provide you with a reasonable calorie counter of how many Famous Amos chocolate chip cookies you just burned.

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