Basic Facts Everyone Should Know

Fact

There are:
3500 calories in 1 pound of Fat.

• To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.
• IMPORTANT: Removing 1000 calories from your daily intake and only consuming 1000 calories per day, unless instructed by your doctor, is not healthy.
• Dieting Daily calorie intake can be 1200-1400-1600-1800. Never below 1200, you're starving yourself at that point.  
• To reduce calorie intake by 1000 remove 500 calorie from daily food consumption. Remove the other 500 by burning it off through exercise.

Healthy Weight Loss is:
1 to 2 pounds per week
5 to 10 pounds per month

It takes:
44 miles to burn 1 pound of Fat.

You should:
Drink 8 glasses of water each day.

• 1 glass is 8oz.
• 64oz. is one daily intake
• 1 gallon is 128oz.

It takes 30 days for:
Your body to adjust to weight loss.

Taking:
1-2 Rest Days per week are essential for your muscles to recover and grow stronger.

You must:
Exercise in order to lose weight and gain muscle.

Do:
Both Strenght Training and Cardio for optimal results.

You should consume this many calories per day:

Age and gender	Estimated calories for those who are not physically active
	Total daily calorie needs*	Daily limit for empty calories
Children 2-3 yrs	1000 cals	135**
Children 4-8 yrs	1200-1400 cals	120
Girls 9-13 yrs	1600 cals	120
Boys 9-13 yrs	1800 cals	160
Girls 14-18 yrs	1800 cals	160
Boys 14-18 yrs	2200 cals	265
Females 19-30 yrs	2000 cals	260
Males 19-30 yrs	2400 cals	330
Females 31-50 yrs	1800 cals	160
Males 31-50 yrs	2200 cals	265
Females 51+ yrs	1600 cals	120
Males 51+ yrs	2000 cals	260

Credit: http://www.choosemyplate.gov This a very useful website.

You currently weigh:

BMI For Adults Widget


Credit: http://www.cdc.gov/healthyweight/assessing/bmi/index.html



You should roughly weigh:

Credit: http://howmanycaloriesshouldieatadayinfo.com/how-much-should-i-weigh-for-my-height-and-age/