A Calorie Chart You Can Use!Print this calorie chart and place it where you will see it and use it, such as on your refrigerator or bathroom mirror. We all learn by being reminded of and then repeating behaviors, after all. 
How do you stay motivated? Try what authors Jim Loehr and Tony Schwartz suggest in The Power of Full Engagement. Adopt specific rituals rather than relying on greater discipline or will power. Plan the specific healthy steps you will take each day, and when you will do them. For example: If you have not already done so, calculate your Body Mass Index, Basal Metabolic Rate and Total Daily Energy Expenditure. Next, write down on the Calorie Chart what you typically eat each meal for a week. For example, your dinners could look like this: red meat, potatoes and a salad 3 times/week; white meat, a grain and a steamed vegetable 2 times/week; pizza once/week; pasta and bread once/week. Use the National Heart, Lung and Blood Insitute menu planner to tally the calories you now consume and check food labels to calculate each food's nutrition facts. Be honest in the portion sizes you now eat. Then do the same for the amount of daily exercise you now do, using our Best Exercise for Weight Loss list. If the calories consumed are more than those burned in exercise, you should consider changing both the amount of and what you eat, while also finding the best exercise for weight loss. That means choosing exercises that you will do, not those you will avoid. Be honest with yourself and commit to something more than you now do. If you persist, you will see results!According to the American Academy of Sports Medicine, women need a minimum of 1200 calories/day, and men 1800/day. To lose weight, consider that one pound of fat equals about 3500 calories. If you reduce your net daily calories by 500 calories/day--through healthier eating and exercise--you will lose one pound per week. To get started quickly, try these no pain calorie burning tricks. Remember that calories are only a part of your body's nutritional picture, so be sure to cover necessary vitamins, minerals and carbohydrates according to recommeded daily minimum levels. Return from Calorie Chart to Exercise Lose Weight
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