If weight loss is your goal for 2012, there's no time like now to get that ball rolling. It's simple math when it comes to losing weight. You have to burn or cut out 3,500 calories from your diet each week in order to lose one pound. That breaks down to 500 calories per day, and the easiest way to do that is to do this combo move: each day, cut out 250 calories from your diet and burn 250 through exercise.
Check out the handy chart I made below. Each day, follow through on one from the diet column and one from the exercise column, and after seven days, you should see the scale budge. Keep reading to get started on your weight loss journey.
*All calculations for calories burned are based on a 130-pound woman.
|Swap out your morning bagel with (493 calories) for a bowl of Chobani Nonfat Vanilla Greek Yogurt (120 calories) with an extra small banana (72 calories).||Take a brisk walk for an hour and 16 minutes.|
|Forget the blueberry muffin with butter (585 calories) and go for a bowl of Kashi Go Lean Cereal with skim milk (231 calories).||Hop on your bike for a moderate ride for 28 minutes.|
|Instead of buying a bacon, egg, and cheese bagel sandwich from Dunkin' Donuts (530 calories), make a cheese omelet with two eggs (143 calories and an ounce of cheddar (113 calories).||Lace up your sneaks and run at a moderate pace of 10 minutes/mile for 28 minutes.|
|For lunch, instead of scarfing down two slices of cheese pizza (544 calories), just enjoy one slice (272 calories).||Hit up your gym and swim laps for 26 minutes.|
|Snack on 15 baby carrots (53 calories) and two tablespoons of hummus (70 calories) instead of a whole wheat English muffin (130 calories) with peanut butter (168 calories) and jelly (60 calories).||Take advantage of the snow and go cross country skiing for 35 minutes.|
|Instead of a baked potato with butter and sour cream (418 calories) as a side dish for dinner, have a cup of steamed broccoli (55 calories) instead.||Vigorously jump rope for 23 minutes.|
|To satisfy your sweet tooth, skip the bowl of Ben & Jerry's Peanut Butter Cup ice cream (360 calories) and instead savor a cup of strawberries (46 calories and two Hershey's Dark Chocolate Kisses (40 calories).||Take a cardio class at your gym for at least 28 minutes.|