One pound, 3500 calories

A pound of fat equals 3500 calories, so if you want to lose one pound of weight you need to burn 3500 calories.

You can reduce your calorie intake and practice heavy exercises to get rid of your extra pounds fast, but you should put in your mind that it is recommended by doctors not to lose more than 2 pounds of extra weight a week so as to put your body in a safe mode while you are losing weight.

These are some tips to make sure that your are in safe while dropping 3500 calories.

Run

If you run for 1 hour at a slow pace, this can help you to burn about 350 calories, and this is depending on your pace speed, body, and terrain. Therefore, if you prepare yourself to run one hour for ten days, being on proper diet at the same time, you can safely lose one pound.

Some people who start running think that they have made a hard work so they must compensate their exertion by eating high-carbohydrates food and pasta, while this is means that you didn't compensate your high exertion, but compensate calories you have just burnt.In other words, instead of losing your daily 350 calories, you just added more calories by eating high-carbohydrate pasta dish which contains 450 calories, meanwhile you can, instead, eat salad.But in general, run will help you to burn more calories efficiently as it increases you metabolism.

Eat at home

Eating out at restaurants is a short and easy way of stuffing your body with easy calories. In general, foods at restaurants are high in calorie and fat. So it so crucial to be attentive enough about what you eat.

While you eating out, you may go with your friends spending some time eating more than your regularly eat without noticing this, as your priority in such social situation is not food but talk and spend good times with your friends.If you have to eat out, try to avoid those extra fat foods and go for green ones such salad or so instead of burger or pasta.  

Losing 3500 calories can be easy to achieve goal if you reduce your calorie intake, stick to your exercises. So be focused, highly motivated and on task, and you will be sure that you are on the right way of losing weight.

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