To lose weight how many calories do I need to burn in comparison to the amount I take in?

Try to burn about 500 calories most days through consistent aerobic exercise. That would translate into approximately a loss of a pound a week. Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.

http://www.nutrawatch.com/

http://www.caloriesperhour.com/

http://www.helpguide.org/life/healthy_eating_diet....

http://www.wikihow.com/Lose-Weight-the-Healthy-Way

http://weightloss.about.com/cs/fitness/a/aa011503a...

http://www.webmd.com/fitness-exercise/features/no-...

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You should burn more than the calories you take in, by that you would create a calorie deficit, which is the sure way to lose weight.

Additional advice:

Losing weight is simply a matter of limiting calories consumed and burning off more calories with exercise and daily activities.To lose weight, it helps to know how many calories you are consuming in a day so you would know how much to burn.

Eat a healthy breakfast and don’t skip it. Eating a healthy breakfast would jump-start your day, give you energy and can help you eat in moderation at lunch and dinner. A high-fiber(like oatmeal), low-fat breakfast may make a major contribution to a total reduced food intake for the day.

Also, it would help if you eat more fiber rich food foods they make you quickly full and they help burn fat.

Check out http://loseweightsite.net/

You need to exercise a bit or you will get puffed no matter what you do because you are unfit. Losing weight fast, I would suggest a closely watched diet (probably by a nutritionist if you have breathing problems as you will have to watch your diet for life). Pepsi still contains calories, even diet pepsi (the calories are hidden due to conversions with artificial sugars in the body). Switch to water. It may not be fizzy but it really is so much healthier and can't be beat.

Taking in one thousand further energy each from time to time is not going to make you obtain weight. However, you maybe two-five lbs. heavier for the following couple of days because of water weight. The water weight WILL leave, so do not panic. You do not always ought to consume 3500 energy to obtain a pound. I realize, due to the fact that I'm on a 3500 calorie nutrition and I'm nonetheless underweight. (But I'm additionally incredibly lively.) Don't fear approximately it. Just do not make this a addiction.

walk at least 15 mins after your meals

ask your guy to massage you for an hour and 50 minutes

take a photo of yourself each week so you can see your physical transformation

Keep a food journal and weight yourself regularly to track your progress

if you re trying to lose weight with your significant other pack each others lunches the lunchbox surprises will keep the both of you motivated