I came across an article that had some interesting information in it. To summarize:
1) For every 3,500 calories you expend above what you take in, you lose a pound. Pare 350 calories from what you normal eat and burn an extra 350 a day and you will be about 14 lbs lighter in 10 weeks.
2) Check your food portions. Be sure to check food packaging for suggested serving size and compare it to what you are really eating. A 105-calorie serving of Grape-Nuts, for example, is one 1/4 of a cup - a large bowl can easily exceed 400 calories.
3) If you tend to be a fast eater, try a "speed bump" food at the beginning of your meal. This something like hot soup or spicy salsa that you can't eat very quickly - so you're forced to slow down, which gives your body a chance to feel satisfied before you overeat. Since it takes at least 20 minutes to feel full, take your time and concentrate on enjoying your food instead of gobbling it down.
4) If you want to achieve lasting weight loss, don't neglect strength training. It's effective for weight control because if helps maintain muscle mass, and muscle burns more calories that fat even at rest.
Hope you find something helpful here!
Things are really coming down to the finish line with our first challenge! Go guys go!
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