Whether you are trying to lose 5 pounds or 50 pounds, the best way to lose pounds is through a slow, steady approach. Strive for 1 or 1-1/2 pounds a week of weight loss. You can do this by reducing calorie intake per day by 300 to 500 calories and increasing your metabolism through daily fast pace walks of 30 minutes per day.
A fast pace walk for 30 minutes will burn 200 calories. Cycling or stationary biking ( with back support) will burn 300 calories for 30 minutes at moderate speed.
There are 3500 calories in a pound of fat and to burn 1 pound each week, you need a 500 calorie per day deficit. By walking each day for 30 minutes, which increases calorie burn by 200 calories, you only need to reduce your calorie intake by another 300 calories per day. If you burn 500 calories less per day for 7 days, you burn 1 pound of fat.
To speed results, eat 5 to 6 small meals per day and drink 64 ounces of water. Avoid refined sugar and white flour as much as possible. Reduce your intake of bread, pizza and pasta and increase your intake of green or leafy vegetables. You will start to lose weight and you can lose as much as you want.
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