Lose 5 Pounds a Month January 2012 Challenge

I saw a post earlier that asked for strategies to lose the 5 pounds this month. I have posted the math before but I will do it again to give you an idea.

To lose 1 pound you must create a calorie deficit of 3500 calories. That means eating less, working out more or any combination of the 2.

To lose 5 pounds that means you must create a deficit of 17,500 calories for the month. January has 31 days so that averages out to about 565 calories per day.

I found a calculator on-line that says I need around 2200 calories a day to maintain. If I want to lose 5 pounds this month just by diet I would need to drop that number to 1635 calories per day. If I add exercise that number could change depending on the number of calories burned.

Now for strategies I have some but want others who have had success to share theirs also.

1. Eat more vegetables, fruit, and whole grain.

2. Move more. I remember one stay at home mom who said she only used the upstairs bathroom because that meant walking an extra flight of stairs a few times per day. Figure out how to add more movement in your every day life. If you work in an office rather than sending a co-worker an email walk over and talk to them. Park further away. Go for a walk on your break.

3. Set mini goals for your diet and exercise...reward yourself (not with food ) If you make your goal for the month do something special for yourself.

4. Get your family involved. My middle child has taken on being my personal trainer...he's a lot like Jillian.

WHAT STRATEGIES HAVE HELPED YOU?

Terri

I once read that drinking ice water helps burn more calories because you expend calories warming the cold up
You’ll burn about 8 calories for each glass of iced calorie-free beverage you drink. So 8 glasses of ice water per day
about 64 calories. Drink that ice water!:happy: