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How Do I Pick A Realistic Goal Weight?

Fitday Editor
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Figuring out what your goal weight should be is an important part of a healthy lifestyle. Let's start out by saying this, start small and keep it going. Keep it simple and pure-- and with this attitude and strategy, you'll be successful in losing weight, as well as maintaining the weight, once you get there!

We tend to forget that 3, 500 calories equals a pound. If an average woman needs 1,800-2,200 calories to function during the day-- this includes breathing, working, running errands and your daily life happenings-- this will give you a better idea on how many calories you need to consume to lose weight in the process.

By keeping this simple idea, you'll be able to apply it to your life day in and day out. That is the key! By staying consistent with daily consumption of calories versus your daily activity, you will have success in the weight loss program you begin.

In order to lose a pound or two a week (this is the right way, the weight will stay off and your body will have time to adjust to it's new set point), you must create a balance between burning calories and consuming calories. Start to jot down what you eat when for a week and when you have time, go to our counters to find out the numbers in the calories of the food you consumed. As you go, you can start tweaking your menu and replace certain items with healthier choices. If you start out small and make small changes, you'll likely keep those new habits by staying consistent.

This is a question I get all the time: "I workout for an hour everyday, why am I not losing weight?" What some individuals are doing is working out for that period of time and they may burn anywhere from 300 to 1, 000 calories per that workout (depending on their fitness levels) but then turning around and visiting a local eatery to consume an entrée that has 2, 000 calories in it. They just took all that hard work and turned it around not to create a loss.

So, start out by thinking this: in order to lose one to two pounds a week, I must cut back at least 500 calories per day and exercise for 30-40 minutes to help the body burn even more calories while at rest. The body is an amazing piece of machinery and when you fuel it correctly and give it the exercise that it needs, the body will respond by dropping the weight for you.

Begin right here at FitDay by going to our tools to see where you are and start there. Need more help? Contact us here at FitDay and you'll be on your way to the new you. You deserve it.

Michele Batz is a 30-year veteran in the physical education field, with a master's and PhD in holistic nutrition and a master's in Administration. She's been a Fitness writer for the past 7 years to help motivate not just in the physical sense but also the creative. The arts with movement is an element she is working on in her classes and with the help of CATCH (Coordinated Approach To Children's Health) to combine all elements of leading a healthy, active life. CATCH involves the whole school community, physical education teachers, classroom teachers, cafeteria, parents and the community. This is a wonderful way to educate our youth to fight children's obesity. Michele enjoys her life with her husband and son, living in Illinois. Visit her blog at

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