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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”!

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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.

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.

If you’re walking, a pedometer alone is not enough to gauge the intensity of the exercise, but should be used in conjunction with a wristwatch to work out how many steps you’re taking in a specific time period.

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!

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 –

Simply enter your “Magic Number” top and left on this National Health Institute’s nifty, interactive Calorie Counter | Menu Planner – Then plan your day(s)’ meals for a calorie total.

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.

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.

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