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Losing weight is all about the numbers. Diets come and diets go but one thing remains the same- they key to losing weight is to reduce your calories and increase your calorie burning.

One pound of weight is equivalent to 3,500 calories. If you can cut 3,500 calories out of your diet, or burn off 3,500 calories through exercise, you can lose one whole pound of fat per week!

Cutting calories isn’t the only way to drop pounds. We recommend cutting calories and burning fat through exercise. Your metabolic rate will be stimulated by exercise and will have enough calories to keep it burning efficiently.

The following is a list of ways to cut calories in your diet:

1) Use Sugar Substitutes. Sugar substitutes like “Splenda” and “Sweet ‘N Low” are good choices as substitutes for real white sugar because they contain only 1 or 2 calories. Artificial sweeteners have gotten a bad rap because they are not “natural” and people sometimes thing that they can cause cancer or other health problems. As far as scientific research is concerned, there is little evidence to support that assumption the artificial sweeteners cause bad health effects. However there is plenty of research supporting the negative effects of sugar.

2) Use Low Fat Foods. Instead of drinking whole milk, switch to non-fat skim milk. Same goes with fat free cheese, fat free yogurt, fat free sour cream, et cetera Remember that there are 9 calories in each gram of fat your consume!

3) Eat Smaller Portions. By simply cutting down on the amount of food you eat at one sitting you can reduce your overall calories and reduce the amount of food it takes to make you feel full. Try eating to just the point of feeling full and not a bite more. Also measuring your portions with a scale or measuring cup can help you determine what an appropriate amount to eat is.

4) Eliminate Beverages with Calories. There are a whole lot of diet drink products out there today. One easy way to cut calories is to not drink full flavored sodas and teas any more. Just switch to the diet version.

5) Try Tracking your Calories. Try tracking every calorie consumed and every calorie burned. In this way you can tell how many calories you need to burn off at the end of the day, and if you are doing the daily behaviors necessary for weight loss.

Dr. Riley is a weight loss psychologist with WellBalance Weight Loss Camps. The WellBalance approach is based on decades of clinical scientific research and the expertise of medical professionals who have dedicated their lives to healthy living. Our team of professionals has helped change the lives of thousands through effective, lasting weight loss and lifestyle change. Quite simply, WellBalance works.

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Weight loss, fat loss and muscle gain – all of these are desirable goals for the millions of obese and morbidly obese individuals in the United States. These goals seem so easy to achieve with the calories in, calories out principle but the actual practice is a different matter altogether. Fortunately, there are ways to make this basic principle work in your favor although certain matters must be discussed first to broaden your understanding of the principle in the first place.

About the Principle

The principle is simple when you come to think about it. The number of calories consumed in relation to the number of calories burned through natural processes determines the rate with which fat and weight loss occurs. Thus, the calories in must be lesser in amount than the calories out when an individual wants to lose weight and shed excess flab in an effective, efficient and healthy manner.

There are two non-negotiable components of the calories in, calories out principle in weight and fat loss. First, proper nutrition characterized by the right amounts of fruits, vegetables, whole grains, lean meats, fishes, nuts, seeds and low-fat dairy products eaten at the right times. Second, physical movement specifically cardio and strength training exercises must be performed to burn both calories and fat.

Benefits of the Principle

When proper diet and exercise are combined in a structured program and then followed in a consistent manner, you have higher chances to succeed in losing weight. Again, theory can be difficult to translate to practice but when you know of its benefits, you will be motivated.

So, what exactly are the benefits of the calories in, calories out principle? For one thing, you are assured that losing weight and then building muscle are effective in the shortest time possible without sacrificing your health either. For another thing, you learn to adopt healthier lifestyle habits that lead to a better quality of life.

Completing the Cycle

Now that you have a basic idea of the principle, you will want to know how to successfully apply it to your weight loss efforts. You should be able to achieve your goals with the following tips on completing the cycle, so to speak:

? Plan your weight loss program so that the ratio is approximately 70 percent nutrition and 30 percent exercise. Basically, you must focus more on changing to a healthy diet followed by engaging in physical exercises although it must be reiterated that both are non-negotiable components of successful weight loss.

? Eat 5-6 smaller meals a day. This may seem counterproductive but the body tends to store more calories when it is made to undergo a low-calorie diet. Thus, the less that you eat, the more that the body stores the food as fat and the more that your weight loss efforts are being stonewalled by your own body.

? Calculate the number of calories that you must shed in relation to the number of calories that you must shed in planning your exercise program. Ask a personal trainer’s help when necessary.

In the end, the calories in, calories out principles in weight and fat loss are easy to adopt when you set your heart, mind and body to it. It will be to your benefit, after all, when you do achieve your diet and fitness goals.

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