Weight Loss Diet and Exercise Cheat Sheet

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Here are all the things that are important.

• To lose one pound of fat you need to lose 3500 calories.
• You need to exercise for 30 minutes a day or more.
• Walk for 10,000 steps every other day or more as recent research suggests.
• Eat 25 grams of fiber a day using a mixture of fruit and vegetables.
• Do resistance training with some weights they don’t have to be that heavy to make a difference.
• Work out your BMR which is short for basic metabolic rate this will tell you based on what exercise you do how many calories you need per day.
• Fat = nine calories per 1 gram.
• When you build muscle it becomes active tissue burning fat, even while you rest fat does nothing except sit there.
• Eat a low fat, low carbohydrate high protein diet this encourages muscle growth.
• Weigh your self once every two weeks.
• Experiment with food to stave off boredom.
• Keep a food diary to see what you actaully eat this is most important.
• Track your progress with your weight and a tape measure so you have a record.

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